The Power of Marginal Gains
The Margins Newsletter is back! Here’s why—and what’s in it for you.
After a short break, I’m relaunching this newsletter with a clearer purpose: to explore the areas of physical and mental fitness that improve performance and make them accessible and easy to apply to your life.
I sent the last email back in December. I needed to reset and reassess my goals for Hanscombe Performance.
Marginal Gains
I named this newsletter Margins because, in many areas of life, the difference between winning and losing comes down to the smallest details—the margins.
Sir Dave Brailsford, the mastermind behind British Cycling's dominance, introduced the concept of marginal gains: improving everything by just 1%, and over time, those tiny improvements add up to something massive.
““It’s important to understand the ‘aggregation of marginal gains’. Put simply… how small improvements in a number of different aspects of what we do can have a huge impact to the overall performance of the team.””
The principle of marginal gains shows that small, consistent improvements can lead to significant overall success.
I've applied this to my life recently.
Rather than trying to achieve one big outcome with a single action, I focus on the daily and weekly actions I can do to move one step closer to my goals. This approach reduces overwhelm and makes long-term success more achievable.
It also removes the pressure to complete complex, arbitrary tasks. You don't need the best resources of facilities in the world, what matters most is consistency and commitment.
How to Apply Marginal Gains to Your Life
Physical Performance
Sleep – Go to bed 15 minutes earlier each night to improve recovery and cognitive function.
Training – Add an extra set or rep to each workout to gradually increase strength and endurance.
Movement – Walk an extra 1,000 steps per day to enhance cardiovascular health.
Mental Performance
Journaling – Write down three things you want to accomplish each day to set clear intentions.
Learning – Read 5 pages of a book or listen to a 10-minute podcast daily to expand your knowledge.
Screen Time Reduction – Reduce social media scrolling by 10 minutes per day to improve concentration.
Daily Life & Productivity
Time Blocking – Plan tasks in 30-minute slots to reduce distractions and improve focus.
Habit Stacking – Link a new habit (e.g., drinking water) to an existing one (e.g., morning coffee) for consistency.
One-Minute Rule – If a task takes less than a minute, do it immediately to prevent clutter.
Resource of the week
Atomic Habits by James Clear
One of the best books on the power of marginal gains is Atomic Habits by James Clear. It breaks down how tiny, consistent changes in daily habits lead to significant long-term results.
What I'm Working On
Podcast - I started The Athlete Journal Podcast in 2024 but only recorded three episodes. I launched it at the wrong time, as I was also adjusting to university life. Now, I’m relaunching it to bring you an audio version of the Hanscombe Performance blog, plus interviews with athletes and coaches on physical and mental fitness. Expect a new episode every Wednesday! Subscribe now so you don’t miss updates.
Brighton Marathon - Last week, I signed up for the Brighton Marathon (April 6th). I’ve been consistently running 25+ miles per week for over 12 weeks now, and I wanted a new challenge to aim for. I’m running the Brighton Marathon for Open Sight, a sight loss charity that helps visually impaired people live fulfilled lives. If you can, please consider donating to the cause here.
Life Gamification - Data fascinates me. I’ve tracked my fitness data since 2023, but I haven’t tied it to anything actionable or rewarding. Since I also enjoy video games, I’m developing a system where I can level up different aspects of my life and earn rewards for hitting milestones—turning real-life progress into a game. It’s still in the works, but I’ll write a blog about it when it’s ready. It’s going to be a game-changer!
Thanks for reading the 15th edition of the Margins newsletter. Your small improvements today will lead to the biggest results over time - you can't fail when you're aiming for marginal gains.
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See you next week,
