The Kaizen Method: 5 Minutes a Day to Make a Difference

If your motivation to lead a healthy lifestyle is lacking and your enthusiasm fades after a couple of workouts, the Kaizen method can help. This is the art of taking small steps to achieve goals in all areas of life. The Japanese believe that even five minutes of productivity every day will help you achieve perfection.

The philosophy is based on discipline and consistency

Kaizen means “change for the better” in Japanese. Based on the principles of this philosophy, Masaaki Imai created his own method of productivity. It became really popular in 1986, when Imai’s book “Kaizen: The Key to Japan’s Success” was published. In the Land of the Rising Sun, this system is used by large companies to improve production efficiency. However, it can also be adapted for everyday life. For example, to consolidate useful habits: to start eating right, to follow the daily regimen or not to skip workouts.

The methodology is based on five principles: sorting, consistency, cleanliness, systematization and discipline. That is, to achieve a goal you need to:

1. formulate a goal;
2. create a plan of action;
3. put things in order, including your own thoughts;
4. not to miss a single day – to develop a certain system;
5. gradually put everything into practice.

You can start small, for example, with five minutes a day. This is easier both psychologically and physically. After all, if you immediately take a high pace, it will be difficult to keep it. It is important not to stop and not to interrupt. Kaizen is a philosophy of continuous improvement. It is better to make small but confident steps than to stand still, preparing for a big leap.

Increases the effectiveness of training

So, set yourself a goal, for example, to sit on the twine in three months. Determine a time when it will be convenient for you to work out. Consult with a trainer or download a mobile app that suggests stretching exercises. Strictly follow the schedule of classes, make development a habitual state and devote time to training every day. If you don’t feel like working out alone, find a partner – it’s always easier in a team.

It is not worth practicing in a bad mood. A positive attitude towards “production” is the basis of the Kaizen philosophy. An equally important component is encouragement – don’t forget to praise yourself. After all, even a small workout, even if it is five minutes, is better than nothing. And after a while it will become a habit.

Regularly devoting time to exercise, you can really achieve success. Scientists from the University of Utah, USA conducted a study and found out that the quality and intensity of workouts are more important than their duration. High daily exercise of less than 10 minutes reduces the risk of obesity by 5% in women and 2% in men.

Making lifestyle changes and quitting bad habits can help

Switching to a proper diet will also help Kaizen. It is difficult to give up your favorite unhealthy treats right away, but you can gradually replace them with healthy foods. According to Imai’s method, you need to divide everything into what is beneficial and what is not. The “unhelpful” should either be improved or eliminated from the system.

A big goal can be broken down into several smaller ones. For example, if you find it hard to give up sweets, try reducing sugar in your diet little by little. Buy fewer chocolate bars, and after two to three weeks, replace them with fresh fruit, honey or natural syrup. Track your progress with a diary or a special habit tracker on your smartphone.

The Japanese method is also effective in the fight against bad habits. Quitting smoking will be easier if you divide this long journey into several stages. Set yourself a goal – by a specific date to reduce the number of cigarettes you smoke per day. Take five minutes each day to read the recommendations of experts and praise yourself for the work you have done. Discipline, consistency, order – this is what Kaizen teaches.

The philosophy of small steps can really change your life if you want it to.