The Power of 10 Push Ups: A Tiny Habit with Big Impact

When I read Atomic Habits last year, something shifted. James Clear’s simple yet profound approach to habit formation sparked the idea for my year-long experiment.

One example that stuck with me was his commitment to doing just 10 push-ups a day. Ten. That’s it. It felt so doable, so light, yet so intentional. I remember thinking, “That’s going in my 52-week plan.”

At the start of the year, I focused on the foundations, nutrition, movement, and hydration. It was the beginning of what has turned out to be one of the most extraordinary years of my life. I don’t say that lightly.

The shifts I have experienced, physically, emotionally, and energetically, have been nothing short of transformational. I am not the same person I was 10 months ago.

My body feels stronger. My energy is more vibrant. My mind is calmer and more centred.
I used to live in a constant state of stress. Now, I live in flow.

That doesn’t mean it’s always easy, far from it. But I am conscious of it now. I catch myself quicker. I pause before reacting. I speak more slowly. I listen more deeply, and I am truly learning the art of presence, and it’s changing everything.

As I near the end of this experiment, I am noticing something beautiful: I am no longer adding habits. I am living them.
Many are now second nature, woven into the fabric of my days. Some I still wrestle with, but the ones that I have stayed consistent with are the ones I’ve truly grown to love; they are creating ripple effects far beyond me.

So this week, it’s time. The 10 push-ups are finally making their debut.

I have decided to follow James Clear’s lead and do them right before lunch. Not at the gym. Not after my walk. Just a quick drop and go moment in the middle of my day.

I share an office with a close-knit team, so this might be hilarious, or just plain weird. Either way, I am here for it. I have dropped the care factor about the good opinions of others. If it sparks a laugh or a conversation, even better. Who knows, maybe it’ll start an office revolution.

This tiny habit will be an add-on to my strength training, which has become the backbone of my wellness journey. I never realised how important strength training is, especially in women over 40. Research shows that strength work after 50 can literally add years to your life.

And I can feel it. I’m stronger, fitter, and more confident than I’ve ever been.

I used to be all about endurance, running, cycling, chasing distance, and time. I was fit, but not strong. And I hated the gym. As a small, petite woman, the masculine energy intimidated me. Now I have learned to embrace it. Increasing the dumbbell weight gives me a sense of satisfaction I never knew I wanted or neede; it’s where I find my power. Every morning I show up, I walk out a little stronger.

This year has also been about longevity, about what it means to age vibrantly, stay mobile, and live with intention. The decisions I make now are an investment in decades to come.

I didn’t treat my body kindly in my 20’s, 30’s, or 40’s. But in my 50’s, I am rewriting the story. I am turning back the clock, one habit at a time.

So, before lunch each day, I will find a little space, crack out 10 push-ups, and if it makes the team laugh, even better.
I’ll get stronger, they’ll get a laugh,  it’s a win-win.