We’ve all been there. You set big goals for a healthier lifestyle, aim to eat better, exercise more, and meditate daily. You start strong, full of motivation, but after a few days or weeks, life gets in the way. Stress from work, family obligations, or exhaustion pull you back into old habits. The cycle of trying and failing can leave you feeling defeated and wondering if lasting change is even possible.
Big changes are daunting. They require significant willpower, and when life gets a little tougher, willpower alone often isn't enough. The problem isn't your lack of commitment or effort. It's the approach. Large, sweeping changes can be overwhelming, making it easy to slip back into comfortable, familiar routines.
I find a solution to this struggle to be adopt into micro habits. These are small, manageable actions or tiny, easy-to-do’s that you can incorporate into your daily life to move you toward your bigger goal without overwhelming yourself. Unlike large habits that require considerable effort and commitment, you can design micro habits to be so small that they seem almost insignificant, yet powerful.
For example, instead of committing to a 1 hour workout, start with just 10 minutes of stretching. Instead of aiming to read a book for an hour, begin with reading just a couple of pages. And instead of trying to meditate for 20 minutes, sit quietly for just 5. The idea is to make the action so small that you can’t say no to it. Over time, these small actions accumulate, leading to significant and sustainable changes.
Micro habits work because they prioritize consistency over intensity. Doing a small action every day is more effective than doing a large action sporadically. Consistency builds momentum, and as you consistently perform these small actions, they become ingrained and automated as part of your routine.
Large goals or big tasks can be deterrent and lead to procrastination. Micro habits are so easy that there’s no excuse not to do them. This reduces the mental barrier to starting and helps you build confidence in your ability to change. Completing a micro habit gives you a sense of accomplishment, which boosts your confidence and encourages you to keep going, while each small success reinforces the belief that you can achieve your larger goals.
Another powerful aspect of micro habits is their ability to trigger habit stacking. Micro habits can be linked to existing habits. For example, if you already brush your teeth every morning, you can attach a micro habit to this routine, like doing five squats after brushing, which makes it easier to incorporate new behaviors into your daily life and extend the habits to longer habit chains or extended routines.
Read more about habit stacking in this blog article: https://www.m-poweredhealth.com/post/overwriting-and-stacking-habits
To implement micro habits, start with a clear and specific goal defining what do you want to achieve? For instance, instead of saying “I want to be healthier,” say “I want to exercise regularly.”
Next, break your goal down into the smallest possible actions. If your goal is to exercise regularly, a micro habit could be doing 3 push-ups a day. Begin with the smallest action, since the key is to start so small that you can’t fail. It should be so easy that it feels almost ridiculous.
Do your micro habit every day, ideally at the same time or linked to an existing habit, as consistency is more important than the amount of time or effort you put in. Recognize that each time you complete your micro habit, you’re making progress towards your larger goal and once your micro habit is firmly established, you can gradually increase the effort. For instance, if you start with 3 push-ups a day, you can increase to 5 push-ups after a week or two.
The following are some further examples of micro habits for your inspiration:
Physical health: Take a 5 minute walk after lunch every day.
Mental health: Write down one thing you’re grateful for each day.
Nutrition: Drink one glass of water before each meal.
Mindfulness: Take three deep breaths anytime before leaving the house.
Changing habits can be challenging, but micro habits offer a transparent and sustainable way to achieve lasting change. By starting small and being consistent, you can build a healthier lifestyle without even knowing it. So why don’t you go ahead and note down three daily micro habits that you’ll pick up from this very moment and reassess what they have contributed towards mastering change in a couple of weeks to a couple of months.
I am keen to hear about it so leave a comment or get in touch if you’d like to share your thoughts or experiences!
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