Micro Habits: Small Steps Towards a Happier, Healthier You
Hello, fabulous women!
Today, we're diving into the world of micro habits—those tiny, seemingly insignificant actions that can lead to monumental changes in our lives.
Sometimes when we try to improve ourselves, we set goals that are too difficult to achieve. We aim to become healthier, more mindful, or more patient, and we don't always succeed. These goals are often too broad or difficult to measure, which is why 80% of people abandon their New Year's resolutions by February.
As your online therapist and life coach, I'm here to guide you through the process of understanding and incorporating micro habits to improve your mental health and productivity. Taking those small steps is essential if we want to create lasting change in our lives. And isn’t that the point, friends? Long lasting change.
In this blog post, I'm going to explain what micro habits are, why they are so helpful, and how we can incorporate them into our daily routine.
So, grab your preferred beverage and snack, sit back, and let's get started!
What are micro habits?
Micro habits are small, simple tasks that require minimal effort and time. When done consistently, such habits can have a significant impact on your life. Think of them as the individual building blocks that make up the pyramids in Egypt. Small pieces that work together to create one immense structure.
The beauty of micro habits is that they're much easier to stick to than larger, more daunting goals.
For example, if your goal is to exercise daily, starting with a 5-minute walk every day is a micro habit that's far more achievable than committing to an hour-long workout right off the bat.
I say to my clients in session, “why are you trying to swallow the whole apple? Take one bite at a time and trust you’ll enjoy the entire thing.” Gotta love metaphors.
How do micro habits work?
Micro habits work by leveraging the power of consistency. When you perform a small action every single day, it becomes an automatic behavior—a habit, a need, part of your lifestyle. Over time, these habits compound, leading to noticeable improvements in your mental health and productivity.
What often happens is you do the one small thing, realize it was pretty straightforward, and so you do it again the next day. And then the next. Before you know it, you've got a positive habit that's become part of your daily routine.
These small successes multiple times a day also help build confidence and motivation for bigger changes down the road. You will begin to see yourself as someone who accomplishes things, who gets shit done! You are capable and willing to put in the hard work, evidenced by what you built in your everyday routine.
A relatable example
Let's say you're not a morning person. Your ultimate goal is to become an early riser, and the thought of waking up before 6 AM is enough to make you chuck the alarm clock across the room.
Instead of setting yourself up for failure, try implementing a micro habit: set your alarm just 5-10 minutes earlier each week. Before you know it, you'll be up with the sun—and feeling like a total boss. Initially, it will be a chore to get up a few minutes earlier each day. Expect that, and do it anyway to experience what it feels like when dread of the morning turns into excitement for the day.
Related: Get It Done: 9 Time Management Strategies for Busy Women
Why are micro habits so helpful?
Micro habits offer many benefits, of course. Check these out:
Improved mental health - Micro habits can help with stress management, mood regulation, and fostering positive emotions.
Increased productivity - Taking consistent action toward your goals helps you make progress more quickly and stay motivated.
Improved discipline - By making small, achievable commitments each day, you strengthen your ability to set goals and stick to them.
Greater sense of accomplishment - Every time you complete a micro habit, it reinforces the notion that you can succeed—that you have what it takes to make changes in your life.
Deeper sense of trust - In time, you will prove to yourself that you are trustworthy. Discipline says you prove that you’re gonna do what you say (and that’s POWERFUL, my girl.)
Incorporating micro habits into your daily routine
Now that you know what micro habits are and how they work, it's time to learn how to incorporate them into your fabulous life. Let’s stop talking about it and let’s be about it- shall we?
Small, achievable goals are the key
The first step is to break down your larger goals into smaller, more manageable micro habits. Take the apple (the figurative one from earlier) and cut it into a few pieces, as many as you find appropriate.
Want to start eating healthier? Instead of overhauling your entire diet, try adding one serving of vegetables to your lunch every day. Looking to be more organized? Start by spending just 5 minutes each evening tidying up your living space.
Remember, the key is to create micro habits that are simple and achievable. By setting yourself up for success, you'll be more likely to stick with your new routine.
Consistency is queen
When it comes to developing micro habits, consistency is absolutely essential. As the saying goes, "Rome wasn't built in a day"—and neither will your fabulous new life. So build every day, no matter how tiring, how difficult, how small the step in the right direction is.
To ensure you're staying on track, schedule your micro habits into your daily routine. Set reminders on your phone, write them in your planner, or use habit-tracking apps. Ask a friend or your Sassy therapist or coach to check in with cheer, accountability and validation. Whatever method works best for you, the important thing is to stay consistent.
Habit stacking
Habit stacking is another great strategy for incorporating micro habits into your daily routine. Instead of trying to create a new habit from scratch, choose an existing activity that you do every day and add your micro habit on top of it.
For example, if you brush your teeth after breakfast each morning, start stretching for five minutes right after finishing your oral hygiene routine. The existing habit serves as the cue for the new one, making it easier to remember and more likely that you will actually do it.
Make it fun!
The most important thing is to make micro habits enjoyable. Choose tasks that you enjoy, such as listening to your favorite podcast while going for a walk or stretching in front of the mirror while taking deep breaths.
I sing and dance when I brush my teeth (gives the boring experience a little sparkle). When we link pleasure with our new habits, it's more likely that we'll stick with them in the long run.
Celebrate your success
Finally, make sure to celebrate your progress—no matter how small. Each time you complete a micro habit, reward yourself with something that brings you joy, or just do a happy dance.
Whether it's buying yourself a cup of coffee or taking an extra 5 minutes for self-care, these little rewards will help you stay motivated and committed to your goals.
Allow too for the feelings of pride! Brag to that friend who’s holding you accountable and giggle with cheer with your children as you model for them what it means to achieve your goals.
10 actionable micro habits for a happier, healthier life
You ready, babe?
You’ve done the reading. Now, let’s do the work. Here's a list of simple, concrete actions that can add some serious change to your daily life with consistent practice:
1. Take a deep breath
Whenever you're feeling stressed or overwhelmed, pause for a moment and take a few deep breaths. This micro habit can help you refocus and calm your mind. It will guarantee to change your body chemistry and settle your body.
2. Drink a glass of water
Hydration is crucial for our overall well-being. Start your day with a glass of water and make a habit of sipping throughout the day.
3. Stretch it out
Spend a few minutes each morning stretching your body. This simple action can help improve your flexibility, reduce stress, and set a positive tone for your day.
4. Express gratitude
Each night before bed, write down three things you're grateful for. This micro habit can help shift your focus toward the positive aspects of your life. Try pen and paper versus your cell phone, allowing for a little unplugging while you’re brain dumping.
5. Connect with a loved one
Make it a habit to reach out to a friend or family member each day, even if it's just a quick text or phone call. We are social creatures and we need to connect with one another to combat loneliness and isolation. Social connections are VITAL for our mental health.
6. Take 1 minute to meditate or pray
A minute of mindfulness or prayer can be an incredibly calming and centering practice. It's also a great way to foster spiritual growth.
For now, even a short moment of stillness can be beneficial. I do this with deep breaths and intentions, little things I say to myself to prepare for the day. As you continue, you can gradually increase the time to five, ten, or even twenty minutes.
7. Declutter your workspace
Set aside a few minutes each day to clear off your desk and organize your documents. This simple task can help you stay focused on the tasks at hand because a clean and orderly space calms the mind and invites motivation.
8. Write for five minutes in the morning
Write down your thoughts and feelings in a journal each morning. I know you don’t want to- do it anyway. This micro habit can help you cultivate self-awareness and reflection—and it's always nice to look back on our writing with a fresh perspective.
You may notice your writing give way to change as you reread entries from 7 weeks or 8 months ago. Your own account in your handwriting can be an awesome tool to help measure whether or not you’re reaching your intended goals.
9. Make your bed
This may sound like an insignificant task, however, making your bed each morning can make all the difference when it comes to getting your day off on the right foot. In his interview with CNBC, Randall Bell, Ph.D., a socio-economist who for over 25 years has been studying successful people, shared his insights.
“Those who do their chores and keep their living space tidier tend to make more money. And those who make their bed in the morning are up to 206.8 percent more likely to be millionaires.”
Full disclosure, I do not make my bed. I also am not a millionaire. Ladies, I’m gonna start making my bed.
10. Practice saying "no"
My favorite of this list, learning to say "no" is essential for setting boundaries in our lives. NO is a full sentence. NO is an acceptable response.
When faced with a request, pause and ask yourself if it will add value to your life—if the answer is no, then politely decline and keep it pushing. If you struggle with this, please reach out to a Sassy coach or therapist.
Conclusion
And there you have it - a crash course in micro habits! By incorporating these small actions into your daily routine, you'll be well on your way to improved mental health and productivity.
Remember, the key to success with micro habits is consistency and persistence. Stick with these small actions, and before you know it, you'll be reaping the benefits of a happier, healthier, and more productive life.
So, go forth, my fabulous friends, and start building those micro habits! You've got this!
If you need any additional tips or coaching on your journey to a better life, book a free consultation with me today. I'm here to help! :)
Which micro habits are you most excited to try? Let me know in the comments section!
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