Updated 05/29/25

Sometimes the hardest part of making changes to support your health is just knowing where to begin.

Sure, you could overhaul your whole life—start waking up at 5 a.m. to exercise, drink more water, cut back on caffeine and sweets, and prep Instagram-worthy meals every Sunday. But let’s be honest: that’s a lot. And it’s not always realistic or necessary.

Maybe you have a specific goal in mind, like reducing fatigue, supporting hormone balance, or feeling more grounded in your body. But with so many things you “could” do, how do you figure out where to start—especially when energy and bandwidth are already limited?

That’s where a gentle, practical tool comes in: the impact vs. effort method.

What Is the Impact vs. Effort Method?

The idea is simple: instead of trying to do everything at once, you sort potential changes based on two things:

Impact – how much a change might support your specific goal or overall well-being
Effort – how much energy, time, or resources it would take to implement

The sweet spot? Starting with things that offer meaningful support without requiring major disruption to your daily life.

This is one of my favorite tools to use with clients who are feeling stuck, overwhelmed, or unsure where to begin. It helps you move forward without guilt, pressure, or perfectionism.

A Real-Life Example: Small Shifts, Real Support

Let’s say you’ve been dealing with low energy and disrupted sleep. Maybe your labs show some adrenal stress, and you want to feel a little more balanced heading into the next few months.

After reviewing your symptoms and labs, we might come up with a list of supportive changes, like:

Eat your first meal before 10 a.m.
Increase your overall calorie and protein intake
Cut back or eliminate caffeine
Improve your sleep hygiene
Start a botanical supplement

All sound reasonable on paper. But when we stack them together, it can quickly feel overwhelming—especially if you’re dealing with a hectic schedule, low capacity, or a season of life that already feels full.

Instead of going all-in and burning out, we take a step back and ask: Which of these could make the biggest difference with the least resistance right now?

Mapping It Out: How to Use the Impact vs. Effort Framework

Together, we go through the list and assign an impact and an effort rating (low, medium, or high). You know your life best, so your voice is key here. Then, we chart it out visually or mentally into four basic zones:

From this, it’s clear that increasing your protein/calorie intake and starting a botanical supplement are high-impact, low-effort changes—an ideal place to begin.

We’re not looking for perfection. We’re looking for progress that feels supportive, sustainable, and empowering.

Why This Approach Works

This method works because it meets you where you are. It honors your capacity, supports your well-being, and avoids the all-or-nothing thinking that often derails us.

Plus, it gives you a clear way to prioritize changes without falling into diet culture traps or overhauling your entire life. It’s a gentle, non-judgmental way to explore how food and lifestyle shifts can fit into your real world—not an idealized one.

Tips for Making Health Changes That Stick

Start small. Focus on one or two low-effort, high-impact changes first.
Stay flexible. Life changes—your plan can, too.
Track how you feel. Instead of measuring success by outcomes, tune into your energy, mood, sleep, or satisfaction with meals.
Be kind to yourself. Your worth isn’t defined by how “healthy” you are or how much you accomplish.

Final Thoughts

Your health is personal, and your path to supporting it doesn’t have to be rigid, punishing, or all-consuming. The impact vs. effort tool is one of many ways to explore what’s possible with clarity and self-compassion.

Disclaimer: This content is for educational purposes only and is not medical advice. Please consult your healthcare provider before making changes to your diet or lifestyle. Some content may have been created or refined with the help of AI and is reviewed by a qualified nutrition professional.

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