The 3% Rule: How To Make Prioritising Work And Health So Easy You Can't Fail

As an ambitious entrepreneur, you likely feel the constant pull between your business goals and maintaining peak health and performance. It’s tempting to aim for massive overhauls—new workout routines, strict diets, or ambitious productivity hacks. But here’s the truth: trying to change everything at once often leads to burnout and is why most people fail.

Instead, there’s a smarter, more sustainable way forward: The 3% Rule. This principle is about embracing incremental improvements, consistently. By focusing on small, manageable wins, you can create a compounding effect that drives significant, long-term success in both your health and your business.

The Power of Tiny Gains

The concept of incremental improvement has its roots in a principle called "Kaizen," a Japanese term meaning "continuous improvement." But it also aligns with modern research. A study from the European Journal of Social Psychology found that it takes an average of 66 days to form a new habit. Starting small makes it easier to stay consistent during this period.

James Clear, the author of Atomic Habits, echoes this in his "1% better" philosophy. Small gains, compounded over time, lead to remarkable results. For example:

• 1% better daily for a year = 37x improvement.
• 1% worse daily for a year = decline to near zero.

Now imagine applying this to your health, fitness, and productivity as an entrepreneur. The success lies in identifying small changes that fit seamlessly into your busy schedule, reducing friction.

3% Improvements for Entrepreneurs: Where to Start

Here are a few evidence-backed ways to implement the 3% Rule in your daily life:

1. Move More, Strategically

If you don’t have time for the gym, you’re not alone. But physical activity doesn’t have to be all-or-nothing. Research published in the British Journal of Sports Medicine shows that even short bursts of activity—like a brisk 10-minute walk—can improve mood and cognitive function.

Start by increasing your daily step count by just 1,000 steps. Park further away from meetings, take walking calls, or schedule a short midday walk. These small changes can boost cardiovascular health and enhance focus without derailing your day.

This can often be a good starting point for making time to train (which is a big obstacle), once you get into the habit, you lose the limiting belief that you don't have time.

2. Upgrade Your Sleep by 10%

Sleep is the ultimate productivity hack. Studies from the National Institutes of Health reveal that even a 30-minute sleep deficit can impair decision-making and cognitive flexibility—two skills essential for entrepreneurs.

A 3% improvement might look like going to bed 15 minutes earlier or limiting screen time 30 minutes before sleep. These minor tweaks can lead to better REM cycles, sharper thinking, and more energy for tackling your goals.

And how easy is going to bed 15 minutes earlier? So easy you can't not do it!

3. Fuel Your Brain (and Body) Efficiently

Entrepreneurs often skip meals or rely on quick fixes like caffeine or fast food. But proper nutrition is critical for sustained high performance.

Start small by adding one more serving of vegetables to your day or swapping sugary snacks for protein-rich options.

4. Master the 5-Minute Rule for Mental Clarity

Feeling overwhelmed? Start a 5-minute mindfulness practice. Various research confirms that mindfulness can reduce stress and improve decision-making.

Try taking five minutes in the morning to practice deep breathing or jot down three things you’re grateful for. These practices can help you stay grounded and resilient, even during high-stress periods.

Too much? Do a minute - everyone has a minute.

The Ripple Effect on Your Business

Here’s where the magic happens: the benefits of small, health-focused changes don’t stop at your personal well-being. They spill over into your business.

• Increased energy: You’ll have more stamina to power through your day.
• Sharper focus: With a clearer mind, you’ll make better decisions faster.
• Sustained momentum: Healthy habits build confidence, which can motivate you to tackle bigger goals.

For example, I recently worked with a client—a CEO juggling a tech startup and marathon training. He started with just a 3% improvement: 2 minute box breathing post gym sessions, 3 minute stretch post runs, eating a banana and rice crispy square pre run, going to bed 20 minutes earlier. The result? Not only physical but Improved productivity and an all-time revenue high for his business that quarter.

Health and business success is linked.

Transform Your Performance

The 3% Rule isn’t about perfection; it’s about progress. Instead of overwhelming yourself with crazy changes, focus on achievable daily wins. Think of these small gains as investments—not just in your health, but in your ability to lead and grow your business.

Here’s your challenge for this week:

• Identify one small change you can make in your routine (make it 7/10 likely that you will succeed).
• Commit to it for the next 7 days.
• Track how it impacts your energy, mood, or productivity.

If you're ready to prioritise your health and business, I invite you to join The Athletic Entrepreneurs Club. This is where high-performing entrepreneurs like you connect, grow, and transform through fitness, mindset, and collaboration.

Our next event is this Saturday in London.

https://share.thecliq.app/event/saturday-morning-run-and-coffee-club

If you can't make that, there will be others. Whether it’s through events, retreats, or connecting with like-minded leaders, this is your opportunity to make high performance a lifestyle.

➡️ Click here to join the waiting list and take the first step toward becoming part of a movement that combines health, business, and purpose.

Remember: big results start with small actions. Let’s make your next 3% count.