The Power of Tiny Shifts: 5 Life-Changing Habits in Just 7 Seconds

Mid-year can feel like a weird in-between—goals set in January are distant memories, and summer's supposed lightness often gets lost in the chaos of daily life. If you’re feeling overwhelmed, drained, or stuck in the swirl of “what now?”—this episode is your breath of fresh air.

In this power-packed conversation, Holly Curby shares 5 transformative habits that take just 7 seconds or less—backed by neuroscience and grounded in Scripture. These tiny, intentional actions can reset your mindset, lower stress, and bring peace—right in the middle of the mess.

What You’ll Learn:

• Why mid-year burnout is real—and what to do about it
• The power of micro-habits to rewire your brain
• How faith and neuroscience intersect in daily transformation
• Simple shifts you can do in the car, at the sink, or in a moment of overwhelm
• Scriptures that support small beginnings and daily renewal

 The 5 Tiny Shifts:

1. The Breath & Bless Shift
   Take a deep breath and thank God for the moment. This calms your nervous system and grounds you spiritually.
2. The Compliment Shift
   Speak kindness—to someone else or yourself. It changes your brain and your relationships.
3. The Gratitude Shift
   Spot one thing you’re thankful for and say it aloud. Gratitude literally rewires your mind.
4. The “What Matters” Shift
   Ask: What actually matters right now? This clears out mental clutter and brings clarity.
5. The Name It & Release It Shift
   Identify your emotion—then release it in prayer. As Psalm 55:22 says, “Cast your cares on the Lord…”

These aren’t productivity hacks. They’re quiet, sacred choices that create real, lasting change. Whether you're deep in a meltdown or simply feeling "meh" halfway through the year, these tools are designed to help you re-root in peace, purpose, and presence.

• Romans 12:2 – "Be transformed by the renewing of your mind."
• Zechariah 4:10 – "Do not despise these small beginnings…"
• 1 Thessalonians 5:18 – "Give thanks in all circumstances…"
• Psalm 46:10 – "Be still and know that I am God."
• Galatians 6:9 – "Do not grow weary in doing good…"

Know someone in the messy middle of their year? Share this episode with them—your share might be their shift.

Tag @hollycurby on Instagram and let us know which shift made a difference in your day.
Subscribe + review on Apple Podcasts or Spotify to support the show and help more listeners find it.

Chapters

• 0:00 Welcome and Book Introduction
• 1:17 Mid-Year Blues and Small Beginnings
• 3:05 Five Tiny But Mighty Shifts
• 4:35 The Breath and Bless Shift
• 5:50 The Compliment Shift
• 6:42 The Gratitude Shift
• 8:13 The What Matters Shift
• 9:47 Name It and Release It
• 11:35 Closing Thoughts and Call to Action

Transcript

Speaker 1: 0:01

Hi, friend, welcome to Holly's Highlights, a podcast designed to encourage, inspire and equip you to intentionally live your life full of purpose. I'm your host, holly Kirby, motivational speaker, leadership cultivator, marketing strategist and personal cheerleader. Let's check out today's highlights. This episode is brought to you by Facelift embracing hope through your heartaches. An inspiring book that helps you see life's challenges through a fresh lens of faith, growth and personal transformation. Whether you're navigating change or simply craving a deeper sense of purpose, facelift offers encouragement. With every chapter You'll find engaging reflection exercises, powerful takeaways and even amazoncom. Connect with me at wwwhollykirbycom to inquire about bulk purchasing, speaking engagements or simply to learn more.

Speaker 1: 1:16

Let's be honest as we prepare to enter July, it can just feel like a weird month. It's not the beginning of anything. It's not the end of anything. It's kind of like that strange middle ground, you know, right between where you thought you'd be by now and where you're still hoping to go. Well, mid-year hits hard and the goals you set in January might just feel like a distant memory. The energy you had in spring it's faded and summer's supposed to feel light and free. But many of us may feel like we are dragging, overloaded, drained, stuck in the swirl of daily life and wondering is anything I'm doing actually making a difference? Well, if you've been feeling off or like your soul is on autopilot, this episode is for you.

Speaker 1: 2:02

Romans 12 2 reminds us do not conform to the pattern of this world, but be transformed by the renewing of your mind. That renewal, it could begin with the tiniest of actions, because you don't need a full reset, you just need a small shift. Science shows that even seven seconds, just seven seconds, of intentional thought or action can begin to rewire our brain, and scripture echoes this too. Do not despise these small beginnings, for the Lord rejoices to see the work begin. Zechariah 4.10. Science backs it, scripture supports it and well, my own life proves it that lasting transformation doesn't start with giant leaps. It starts with such tiny shifts, the kind you can make in the middle of a meltdown or on a Monday.

Speaker 1: 2:52

Powerful changes. They don't come from massive overhauls, but they can come from quiet, sacred moments that take less time than scrolling past a TikTok. So you don't need a new job, or a new body, or a new plan. Even Think about it. A single breath, a kind word, a whispered prayer, a moment of gratitude, that's all it takes to start rewiring your mind, reshaping your mood and even redirecting your day.

Speaker 1: 3:25

So today I wanna walk you through five tiny but mighty shifts that I use nearly every day. These are the daily habits that have helped me show up when I'm running on empty or I need to find clarity when I feel stuck, and breathe deeper when life just feels a bit too much. These are tools I've used on the best days and the breakdown days. They've carried me through stressful mornings, tense conversations and, yes, trust me, they work. These shifts aren't loud or flashy In fact, I kind of had to figure out what name to even associate with it to best communicate them to you but they are life-giving, and sometimes that's exactly what we need to get through that middle stretch of the year. So you might be in your car or washing dishes, or maybe even hiding in your pantry eating chocolate. That's okay, no judgment here. Wherever you are, this episode is for you. So let's dive into the five shifts that could literally change your life, simply seven seconds at a time. Don't let their simplicity fool you, though. Tiny shifts create big ripples.

Speaker 1: 4:35

So, number one the breath, and bless shift Right now, wherever you're at Right now, wherever you're at. Pause Now, take a deep breath with a steady breath in and exhale slowly. Now say to yourself I'm doing it. No-transcript. That moment of pause, that's powerful. According to the American Institute of Stress, deep breathing lowers cortisol levels and increases clarity in under a minute. And Psalms 46.10 tells us be still and know that I am God. Now I've used this on days when I put in a 12-hour workday if it's running kids from here to there and not skipping a beat, where the go-go-go of the day had me a little impressed at meeting every need and deadline. And yet that moment to breathe, and then thank God for that moment to do so, brought a sense of renewal. This is your reset button, a sacred micro moment in the middle of chaos. A breath, a blessing, a beginning.

Speaker 1: 5:50

Number two the compliment shift. Say one kind thing to someone you love, or even to yourself. Yes, I said to you. I have literally looked myself in the mirror and said you're doing great, mama. But this could even be a text to a coworker acknowledging I see your hard work, or an uplifting I'm proud of how far you've come to a child. Research from Harvard shows that positive affirmations and compliments activate the reward centers in the brain. This builds trust and confidence and even connection. Kindness is contagious, my friends. So is courage. Proverbs 16, 24 says gracious words are a honeycomb, sweet to the soul and healing to the bones. Speak life, but don't forget to do so to that person in the mirror too.

Speaker 1: 6:42

Number three the gratitude shift. Look around, spot one thing, just one, that you're thankful for, and then say it out loud Many a day. Mine is for the squirrels running around from tree to tree I just love squirrels. Or even for the bird bathing in the puddle. As I'm stuck in slow traffic on the way to a meeting Perhaps for you it's warm coffee in your hands Simply say thank you for whatever you see. This can even be applied to when you're having to do chores that can get us in a little bit of an attitude. So as we're loading dishes, maybe just say thank you that we have plumbing that has ability to even have a dishwasher to be able to wash those dishes. Or as you're doing the laundry, just being thankful that we have people to love to clothe, or again for the modern conveniences of a washer and dryer. Studies from UC Davis in Northern California show that people who practice daily gratitude experience 25% more happiness and lower stress levels.

Speaker 1: 7:46

Gratitude literally rewires the brain toward optimism and resilience. First Thessalonians 5.18 says give thanks in all circumstances. Now notice this is not for all things, but in all things, even in the messy, even in the mundane, give thanks. If you want to go deeper on this topic or if you need more examples of gratitude or just more encouragement there, you can look back on every season here, on Holly's Highlights and around November. So toward that end of the 20s, 21, 22, 23 episode, we cover different topics on giving thanks and gratitude.

Speaker 1: 8:30

Number four the what matters shift. Are you feeling overwhelmed? Well, whisper or silently. Ask yourself the simple question what actually matters right now? See when your brain is spinning. This question brings you back. It declutters your mind and narrows your focus and brings peace. Decision fatigue, which we discuss in greater detail in season four, episode two, is very real. The shift in your mental clarity is a checkpoint.

Speaker 1: 9:02

Jesus modeled this beautifully In Luke 10, 41 through 42, he said to Martha you're worried and upset about many things, but few things are needed, or indeed only one. You know, just today I was at the gas station filling up my car with gas and I was thinking of my to-do next checklist. Well then, suddenly I implemented this shift and it was so refreshing to actually have a wake-up moment where I simply enjoyed the warmth of the sun upon my cheek, the stillness that seemed to be around me, and suddenly I felt myself enjoying and soaking up, just standing there, let that whisper or that question to yourself cut through the noise, focus on the one thing that matters most in the moment, and then number five. Then name it and release it. Shift, feel like something's off. Don't shove it down, don't numb it. Name it.

Speaker 1: 9:56

I feel anxious, I feel lonely, I feel stretched too thin. Whatever it is. Then breathe, acknowledge it and even say I release this. Or, in my case, I release it through faith by saying God, I give this to you. See, you're not weak for feeling or having a feeling. It's actually strength to speak it. Psychologist Dr Dan Siegel from UCLA calls this name it to tame it. Neuroscience backs it up too. Simply identifying an emotion reduces its intensity and increases emotional regulation, or emotional intelligence too. Psalm 55, 22 tells us cast your cares on the Lord and he will sustain you. Don't carry it alone, let go of it. My friend One named feeling at a time.

Speaker 1: 10:50

So maybe July isn't about reinventing everything. Maybe it's about rerouting yourself in what matters most, not chasing a whole new life, but noticing what's already good, what's already working, what's already within reach. These tiny shifts, they're more than habits. They are quiet acts of faith, of healing, of choosing peace in a world that really pushes pressure. Mid-year doesn't have to mean burnout. It can mean becoming slowly, steadily and intentionally. Galatians 6-9 reminds us. Let us not grow weary in doing good, for at the proper time we will reap a harvest if we do not give up. So don't give up. Choose one shift, just one. Now.

Speaker 1: 11:41

I've used these in traffic jams and before or after hard conversations on those teary-eyed mornings. They work. So I would encourage you try it today and tell me how it goes. Tag me on Instagram at Holly Kirby or send me a message about which shift met you right where you were. And hey, if this episode gave your soul a breath or perhaps your face a facelift. If only there was a book out there that could offer more in detail on that. If only there was a book out there that could offer more in detail on that. Well, I would invite you, or even plead with you, to share this episode with a friend, because someone you know is sitting in the messy middle too, and you sharing might be their shift.

Speaker 1: 12:23

As Mother Teresa said, not all of us can do great things, but we can do small things with great love. So remember your story matters. Every little shift adds up, and the middle of the year it's still a beautiful place to begin again. Until next time, keep shining, keep persevering. You're doing better than you think and I'm here cheering you on. Thank you for joining me on this journey of life. I hope that today's highlight has been encouraging, inspiring and equipping so you can go out and live your life full of purpose. I'd be honored if you'd take a moment to leave a review or, better yet, subscribe. We can also stay in touch by joining my email list at hollykirbycom, that's H-O-L-L-Y, c-u-r-b-y dot com. Until next time. Make it a great day for a great day.