Power of One More

Ed Mylett has been known to talk about 'the power of one more'. He has a book with that title. One more rep in the gym is usually his description of one more. One more has been a strategy of athletes in many different genres. As a dancer one more meant run through the routine one more time. In the hockey movie, Miracle, it was the coach saying 'again, again,' as a punishment for an unfocused team of players. In running, the micro-wins might be to run to one more telephone pole. Let's focus on the micro-wins of one more.

The whole idea of just a little more without the idea of hours more of training is very helpful to the brain because the brain goes into overload at the idea of pushing hard when already exhausted.

Why does this work? Why don't we give up when given just a bit of what needs to be done?

When we give a micro-task our brain recognizes it as super easy, do-able. When given the monster task like finishing a marathon our brains go into overload which leads to the desire to give up.

Our brain releases dopamine with the accomplishment of every micro-task. When you try to go for the macro-task the prefrontal cortex is overloaded and the amygdala (fear center) is activated. Yikes! So small wins strengthens neural pathways The more neural pathways we create the better.

The practice on 'one more is a mind game. Have you heard the idea of thinking about our thinking? Cognitive psychology is its official name. To be aware that this is what is going on in my mind. But not stopping there! Instead choosing what response to my thought is best for me and the current situation. Sometimes when your out for a run your mind might go I don't want to do anymore running. And you go, "Just one more telephone pole, just one more." Your mind acquiesces to that one more telephone pole. I can do that.

The whole idea of CBT, cognitive behavioral therapy, is to think about what you're thinking about and then to make a choice on how you're gong to respond.

To do this:

First recognize automatic negative thought patterns,

Second, evaluate their accuracy through evidence based questioning and

third, replace them with more adaptive alternatives.

See the situation, for instance: I have an opponent with more ability to win this game. Thoughts may be: "I'm going to lose, I'm such a loser." etc.

Recognize the negative thought pattern. Choose a different internal response .

My opponent seems good. I will use this game to gain experience and develop strategy. Repuposing the game.

Then, concentrate on every micro-win.

Celebrate the micro-wins and that this game is helping you grow and become better.

Recognize that this game is developing strategy skills as well as empathy for others.

It is not an all or nothing attitude but a growth attitude.

Going back to the idea of micro-steps each person can break down big goals. Each correct answer on a quiz should be recognized by our brain. Not a focus of why I didn't get 100 but a focus on why I didn't get a zero. Every correct answer is a micro-win. Every micro-win leads you closer to macro-wins!

The virtues of Hope, faith and charity can be very helpful to consider for developing new strategies and habits that lead to healthier lifestyles. First, what is hope?

Hope

Hope is not just a feeling—it’s a strategy. When facing challenges like fitness goals, eating struggles, or feeling disconnected from your physical self, hope becomes the engine that drives action. Hope is not blind optimism, it's believing in your ability to take steps toward a better future, even when progress feels slow or uncertain.

• Hope is action-oriented. As highlighted by Steve Kamb, hope is not passive—it’s practiced through deliberate steps. For example, setting one small goal—like walking for 10 minutes daily or choosing one healthy meal—builds momentum and proves to yourself that change is possible. (micro-wins)

  Hope combats despair. When you feel stuck in a cycle of self-criticism or emotional eating, hope reminds you that your identity isn’t defined by your body or past behaviors. As Mary Anne Cohen notes, “The last chapter has not yet been written on your life. You are more than your current struggles.

  Hope grows through resilience. Dr. Tamara Richardson’s “Power of One” encourages small, consistent actions: “Resist one more binge,” “Make one healthy choice,” “Find one thing you’re grateful for. ”These micro-steps create a sense of agency and rebuild confidence.

  Hope is contagious. Sharing your journey with others—whether through fitness groups or trusted friends—creates relational coping that reinforces your belief in change.

Without hope, forward motion stalls. But with hope as a practice—not a wish—you begin to move, even when the path is unclear. Every small step is proof that change is possible. Keep going. You are already becoming who you want to be.

Faith

Faith that steps today will lead to a better tomorrow.

Faith that even with setbacks you can continue to your future self.

Faith that these challenges are really a part of a divine challenge that God gives to each of us in different ways.

Faith is the unwavering trust that, even in the face of setbacks and uncertainty, each step forward—no matter how small—is part of a greater, divinely guided journey toward becoming your best self. It is the belief that challenges are not obstacles to your future, but essential experiences designed to strengthen your character, deepen your resilience, and refine your purpose. As scripture teaches, trials produce perseverance, which builds character and hope (Romans 5:3–4). This kind of faith does not deny hardship but reorients your focus: instead of seeing difficulty as a sign of failure, you recognize it as a sacred opportunity to grow closer to God and discover your true potential.

When you act on faith—praying, trusting, and moving forward even when the path is unclear—you align yourself with a power greater than yourself. The quiet assurance that God is with you (Isaiah 41:10). Whether through daily reflection, community support, or spiritual disciplines, faith is strengthened by consistent practice.

Ultimately, faith transforms setbacks into stepping stones. It empowers you to say, “I will not be defined by this moment, but by the person I am becoming.” As you keep walking, trusting that your struggles are shaping a future of greater strength, wisdom, and purpose, you fulfill your divine assignment: to become a light, a savior, and a covenant bearer in God’s eternal plan.

Charity

In essence, Biblical charity is a supernatural, divine love that transforms the heart, motivates action, and unites believers in service to God and neighbor.

Ultimately, charity is rooted in empathy our shared humanity, mutual care, and collective resilience.

Empathy in charity is not about pity or feeling sorry for others, but about recognizing the shared struggles that every individual faces and understanding that everyone fights their own battles with courage and conviction. True empathy involves listening deeply, suspending judgment, and seeing the person behind the problem, as opposed to projecting one’s own emotions. This kind of empathy fuels meaningful change. Although we often look at charity as an outside of ourselves it is important to have charity within our own selves as well. Perhaps I should call it by another name but without charity for ourselves and our own shortcomings how will we truly have charity for others?

As we think about our personal abilities and our need for change start with your why. Why is is necessary to conquer these goals. Maybe it's health related or maybe its to show yourself that you can do this. The effects of your efforts ripple out to the world. Whatever the reason and whatever the obstacle bring in to the equation faith, hope and charity. Each of us as unique as we are, has the need for faith, hope and charity. Be kind, be persistent, be courageous!

References and websites:

On Hope:
PMC (National Center for Biotechnology Information) – https://pmc.ncbi.nlm.nih.gov/articles/PMC8907849/
Article: "Hope and Optimism as an Opportunity to Improve the “Positive Mental Health” Demand"

1. African Journal of Biomedical Research – https://africanjournalofbiomedicalresearch.com/index.php/AJBR/article/download/1325/1572/3078
   Article: "The Power of Psychological Capital: A Comprehensive Review of Data on Resilience, Hope, Optimism, and Efficacy"

2. ResearchGate – https://www.researchgate.net/publication/367637155_Hope's_Relationship_with_Resilience_and_Mental_Health_During_the_COVID-19_Pandemic
   Article: "Hope’s Relationship with Resilience and Mental Health During the COVID-19 Pandemic"

3. PMC (National Center for Biotechnology Information) – https://pmc.ncbi.nlm.nih.gov/articles/PMC9222842/
   Article: "The Moderated Mediating Effect of Hope, Self-Efficacy and Resilience..."

4. Forbes – https://www.forbes.com/sites/scotthutcheson/2025/01/13/the-power-of-hope-a-pathway-to-resilience-and-positive-growth/
   Article: "The Power Of Hope: A Pathway To Resilience And Positive Growth"

5. Hope for Healing Foundation – https://hopeforhealingfoundation.org/resources-lagecy/
   Resource page: Emotional self-help and recovery tools

6. RTOR.org – https://www.rtor.org/achieving-sustaining-recovery/
   Page: "Recovery and Hope in Mental Health"

7. Hope Recovery (faith-based) – https://www.hoperecovery.us/
   Site: Faith-based addiction recovery resources

8. Hope Mission – https://hopemission.com/recovery/
   Page: Residential addiction treatment and recovery stories

9. Recovery.com – https://recovery.com/resources/hope-in-recovery/
   Article: "Hope in Recovery: Navigating the Journey With Optimism and Resilience"

10. RecoveryNH.org – https://recoverynh.org/
    Site: Holistic recovery community focusing on mind, body, and spirit

11. New Hope Foundation – https://newhopeibhc.org/about/
    Page: Addiction recovery and treatment principles

12. Psychology Today – https://www.psychologytoday.com/us/blog/stonewall-strong/202403/hope-is-a-choice-to-make-things-better
    Blog: "Hope Is a Choice to Make Things Better"

13. Frontiers in Psychology – https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.809053/full
    Article: Research on hope and psychological wellbeing

14. ScienceDirect – https://www.sciencedirect.com/science/article/abs/pii/S2352250X23000039
    Article: "Hope and well-being"

15. Psychology Fanatic – https://psychologyfanatic.com/hope-theory/
    Page: "Hope Theory: Unlocking the Potential for Resilience and Growth"

On Faith

BibleHub – Topical Bible: The Role of Faith in Overcoming Obstacles
https://biblehub.com/topical/t/the_role_of_faith_in_overcoming_obstacles.htm
Discusses biblical examples of faith (Abraham, Moses, David) and scriptural teachings on overcoming obstacles.

1. Living by Design – 8 Biblical Ways to Overcome Obstacles
   https://livingbydesign.org/overcome-obstacles/
   — Offers practical biblical strategies for overcoming challenges through faith and trust in God.

2. City Revival A.G. Church – Overcoming Your Obstacles by Faith
   https://cityrevivalagchurch.org/overcoming-your-obstacles-by-faith/
   — Explores the story of Jericho as a metaphor for faith-based victory over life’s obstacles.

3. EF Christi – Overcoming Challenges Through Faith
   https://efchristi.com/2025/05/06/overcoming-challenges-through-faith/
   — Focuses on spiritual armor and standing firm in Christ’s victory over adversity.

4. Medium – The Power of Faith in Overcoming Challenges
   https://medium.com/@ruchirathor_23436/the-power-of-faith-in-overcoming-challenges-02ec324cd33f
   — Compares teachings on faith across Christianity, Islam, and Hinduism.

5. Women Warriors of Light – Navigating Life's Obstacles: A Message of Faith
   https://www.womenwarriorsoflight.com/blog/Navigating%20Life's%20Obstacles:%20A%20Message%20of%20Faith
   — Encourages faith in God’s presence during life’s challenges.

6. BibleHub – Romans 5:4 (Perseverance, Character, Hope)
   https://biblehub.com/romans/5-4.htm
   — Provides multiple translations and cross-references for Romans 5:3–5, a key passage on suffering and hope.

7. ThinkE – Bible Verses to Keep Going
   https://thinke.org/blog/ten-verses-keep-going
   — Lists encouraging scriptures for perseverance, including Isaiah 40:31 and Hebrews 12:1–2.

8. Proverbs 31 Mentor – Bible Verses About Perseverance
   https://proverbs31mentor.com/bible-verses-about-perseverance/
   — Curates and explains key Bible verses on endurance and faith.

9. The Daily Grace Co. – How God Uses Trials to Grow Our Faith
   https://thedailygraceco.com/blogs/the-daily-grace-blog/how-god-uses-trials-to-grow-our-faith
   — Explores James 1:2–4, Romans 5:3–5, and 1 Peter 1:6–8 on the purpose of trials.

On Charity

• American Humanist Association – Announcement of the American Empathy Project
  https://americanhumanist.org/featured/american-humanists-launch-the-american-empathy-project/

  PMC (NIH) – Research: "Medical students’ empathy positively predicts charitable donation behavior"
  https://pmc.ncbi.nlm.nih.gov/articles/PMC7545660/

  Wiley Online Library – Study: "Empathy leads to increased online charitable behaviour when time is the currency"
  https://onlinelibrary.wiley.com/doi/abs/10.1002/casp.2339