A colleague recently told me about his son, who is in his late twenties and works as an IT specialist, spending much of his day seated behind a desk.
His routine consists of long working hours, snacking between meals and struggling to maintain a healthy lifestyle. He has tried different diets, each promising quick results, yet none seemed to leave a lasting impact.
Like many others, he even signed up for a gym membership, only to find that by the end of a demanding workday, his motivation to exercise had quietly faded.
His experience reflects a common pattern. Many of us approach health with bursts of enthusiasm, often driven by the desire for rapid transformation. But when change feels too drastic or overwhelming, it rarely lasts.
The problem is not a lack of intention, but the way we think about change itself.
Recently, I came across the concept of Kaizen, a Japanese philosophy centred on continuous improvement. The term combines Kai (change) and Zen (good), reflecting the idea that meaningful progress does not come from dramatic shifts but from small, consistent steps taken over time.
At first glance, the idea may seem too simple to be effective. How can small actions compete with structured diets or intense workout plans?
Yet, this is precisely where Kaizen offers a different perspective. Instead of attempting sweeping lifestyle changes, it encourages individuals to accept almost uncomfortably small changes.
A five-minute walk in the evening, choosing to take the stairs once a day, reducing one sugary drink, or stretching briefly at the end of the day.
These actions may appear insignificant, but they serve an important purpose. They lower resistance and make change feel manageable. More importantly, they create momentum. Over time, these small adjustments begin to accumulate, quietly shaping behaviour in a way that feels natural rather than forced.
Kaizen also shifts attention from outcomes to processes. Rather than focusing solely on the goal, such as losing weight, it encourages individuals to examine the daily habits that either support or hinder progress.
Why do certain patterns persist? What value do healthier choices bring? This type of reflection transforms change from a vague ambition into a practical and structured journey.
At the heart of Kaizen lies a simple cycle made of the following: plan, do, verify and act. Choose a small habit, practise it consistently, evaluate its impact and adjust when needed. Then repeat. It is a cycle that mirrors how real change often occurs, not in dramatic leaps but in steady, thoughtful progression.
For my colleague’s son, the lesson is a reassuring one. A healthier lifestyle does not have to begin with strict diets or exhausting gym routines. It can start with something much simpler, and perhaps more sustainable, one small step taken today, and repeated tomorrow.
In a world that often celebrates rapid results, Kaizen offers a quieter message that lasting change is rarely sudden. More often, it is built gradually, one small decision at a time.
Dr Hamed Al Sinawi
The writer is a senior consultant psychiatrist at SQU Hospital
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