The Power of One: When Even the Basics Are Too Much

I recently shared a framework for when life feels overwhelming: the Four Pillars of wellness—Eat, Sleep, Exercise, and Breathe. These are the foundational pieces of scaffolding that keep us afloat when our world gets tipped upside down. But as I’ve heard from some of you in my practice and online, there are seasons in life where things aren't just "too much"—they are truly, deeply overwhelming.

In those moments of extreme burnout or crisis, even the "basics" can feel like insurmountable tasks. When you are paralyzed by stress, the idea of a 15-minute walk or a balanced meal can feel as daunting as climbing a mountain. If you’ve ever felt like you couldn't even reach for the scaffolding, this is for you. And this is also where we pivot from the Four Pillars to the Power of 1.

Lowering the Barrier to Entry

When we are beyond overwhelmed, our nervous system often enters a "freeze" response. We become stuck, unable to decide or act because the perceived cost of any action feels too high. The Power of 1 is a strategy designed to bypass that freeze response by radically lowering the barrier to entry.

If four things are too many, boil it down until there is just one little thing to do. Don’t worry about the marathon; don’t even worry about the walk. Just take one small step. It could be in your living room, or wherever you happen to be. Just one small step—or even just getting up in order to try that small step—is a win.

One Sip, One Breath, One Step

The goal here isn't optimization or "wellness" in the traditional sense; it’s about reclaiming your autonomy, one tiny moment at a time.

•One Sip: If nourishing your body feels impossible, just take one sip of water.

•One Breath: Don’t worry about a 10-minute meditation. Just inhale and notice that you did it. It doesn't even have to be a deep inhalation—just one breath where you somewhat notice the air entering and leaving your body.

•One Step: If you can’t get outside, just take one step—as before, even getting up to try that step might be a bit of a triumph.

Taking one small step forward proves to yourself that you can take a second. One tiny (sometimes infinitesimal move forward) can lead to another. And just like the smallest bits of spare change, they add up over time.

By focusing on just one thing, you create a tiny sliver of space in the overwhelming weight of life. If that one sip or breath or step feels helpful, then you can try just one more. Before you know it, you’ve created a bit of a better place within yourself that includes just a bit more space within your mind. Sometimes, that tiny shift is all you need to start moving again and feel a bit of agency.

Knowing When to Reach Out

While the Power of 1 is a powerful tool for navigating daily overwhelm, it is also a diagnostic tool. If you find yourself in a time where even "one" feels impossible—where you are truly non-functional and unable to take that single step—then it is time to seek professional support.

Reaching out for clinical or professional help is one of the most profound ways you can honor your own worth. Whether it’s counseling, coaching, or medical support, you deserve to have someone in your corner when the weight of the world is too heavy to carry alone.

Take care of yourself, and make sure those you love are doing the same. You are worth the effort, and you are worth the care.

And most importantly, be well.

Sources:

Kozlowska, K., Walker, P., McLean, L., & Carrive, P. (2015). Fear and the Defense Cascade: Clinical Implications and Management. Harvard Review of Psychiatry, 23(4), 263–287.

Amabile, T. M., & Kramer, S. J. (2011). The Power of Small Wins. Harvard Business Review.

Josefowitz, N., & Swallow, S. R. (2024). The Behavioral Activation Workbook for Depression: Powerful Strategies to Boost Your Mood and Build a Better Life. New Harbinger Publications.

Ng, C. G., Lai, K. T., Tan, S. B., Sulaiman, A. H., & Zainal, N. Z. (2016). The effect of 5 minutes of mindful breathing to the perception of distress and physiological responses in palliative care cancer patients. Journal of Palliative Medicine, 19(9), 917–924.

Gan, G. G., et al. (2021). The effect of a single session of 30-min mindful breathing on fatigue and distress. PMC.

American Psychological Association (APA). (2023). Understanding Psychotherapy and How it Works.