1% Better Every Day: Unlock the Power of Marginal Gains
The British Cycling Formula for Success—and How It Can Improve Your Life
What is Marginal Gain?
Marginal gain means breaking down a big goal into tiny parts and making small improvements in each area. These tiny tweaks add up over time, leading to massive improvements.
How the British Cycling Team Transformed
For years, British Cycling struggled. But when Dave Brailsford became their coach, he introduced the concept of marginal gains. He focused on small changes, from adjusting bike seats for better comfort to teaching riders how to wash their hands to avoid illness. These tiny improvements worked together, and the team won 7 out of 10 gold medals at the 2008 Olympics and dominated the Tour de France.
Real-Life Example: Improving Sleep
Let’s take sleep—a cornerstone of health. What if you improved just 1% in different aspects of your sleep routine? Over time, these small changes could lead to deeper, more restful nights and better overall health.
5 Marginal gains to sleep better
Adjust your room temperature
Keep your bedroom cool, ideally around 65°F (18°C), to help your body stay comfortable.Block out light
Keep your room dark with blackout curtains or an eye mask. Darkness signals to your body that it’s time to sleep.Avoid blue light
Limit screen time an hour before bed. Blue light from devices disrupts melatonin production, making it harder to sleep.Stick to a sleep schedule
Go to bed and wake up at the same time daily, even on weekends. Consistency strengthens your body’s sleep-wake cycle.Upgrade your bedding
Invest in a quality mattress and pillows. Comfort makes falling and staying asleep easier.
Marginal gains aren’t flashy, but they’re powerful. Like the British Cycling team, you can achieve incredible results by focusing on small, consistent improvements. Start with your sleep, and you’ll be amazed at what these tiny changes can do!
What small 1% change will you make today?