Are you looking for lasting change in your life?
If so, you’re not alone. Millions of people set New Year’s resolutions each year with the hope of making a real transformation. The problem is most resolutions fail within weeks or even days. But a better way to make lasting changes in your life is Micro Habits.
Micro habits are small changes you can make in your daily routine, leading to big results. And the best part is, they’re easy to stick to because they’re so small. Here are 35 micro habits that will transform your life:
What are micro habits?
Micro habits are tiny and simple daily actions to encourage a positive transformation. They are easy to include in your regular habits and don’t require a lot of dedication or hard work, making them perfect when you want to modify your life or shift your daily pattern. Examples could be going for a walk in the morning, taking 15 minutes to read a book before bedtime, or drinking a cup of water when you wake up. Through micro habits, you can break bad practices, create new habits, or take a step closer to achieving a bigger objective.
Micro Habits List: The 35 best micro habits That Will Change your life
The first half may seem obvious, but they are fundamental for building productive micro habits.
1. Write And Follow A Personal Mission Statement
A personal mission statement is a written guide for your life based on changeless principles. It’s based on the values you choose. It makes every decision easier because it gives you a changeless core. Your mission statement is an anchor that supports you in life’s storms. But it also frees you to make positive changes because you have a changeless core.
A Personal mission statement is the foundation of micro habits. When you prioritize your values, you will be less tempted to take the wrong actions. You will also be free to try new things that are better than before.
2. Live In Balance
Every aspect of your life involves four areas: physical, mental, spiritual, and social. Make sure your daily micro habits cover each of these basic areas. In The 7 Habits of Highly Effective People, Stephen Covey recommends defining roles for each area of your life.
Each of the four areas will have multiple roles. The physical micro habits may include quality sleep, exercise, and healthy foods. The mental micro habits may include reading, learning something new. writing, or creating. The social micro habits may include meeting new people, reconnecting with a friend, and spending quality time with your spouse or family. The spiritual micro habits could include prayer and meditation, giving, attending religious ceremonies, or volunteering.
The 7 Habits Of Highly Effective People Quotes
The importance of sleep cannot be overstated. According to ‘Why We Sleep’ by Matthew Walker, quality sleep is essential for physical and mental health, restoring energy, protecting cognitive abilities, memory and mood, and reducing the risk of negative health outcomes. To reduce the chance of disrupting sleep, coffee should be limited to mornings or early afternoons. Establishing daily rituals like stretching, journaling, reflecting on goals, and catching up with friends can also help ensure restful sleep.
Meditation is a practice to increase awareness and reduce stress and can be a beneficial micro habit. Starting with just one minute a day can help you develop the habit and increase your ability to stay still and clear your mind. Additionally, drinking water, meditating, and writing down what you’re thankful for are all micro habits that can help improve well-being. Combining these habits can help create a routine that will keep you balanced and focused while chasing dreams.
Exercise is an essential micro habit to improve overall physical and mental health. It can reduce stress, strengthen the immune system, reduce the risk of cardiovascular disease and certain types of cancer, and boost mood, energy, cognitive ability, and sleep quality. Thus, exercise is essential for maintaining physical fitness and well-being.
6. Vitamin D Intake
Vitamin D is an important micro habit in our diets, as it helps regulate the immune system and reduce inflammation. It is primarily obtained from sunlight, but supplementing with vitamin D sprays and other supplements is a great way to ensure adequate intake. Vitamin D also helps absorb calcium for bone health and aids in regulating hormones for overall health. We can reduce our risk of developing several illnesses and diseases by including vitamin D in our diets.
7. Eliminate Temptations and Triggers
What are some temptations that can be eliminated to improve micro habits?
- Limit shopping trips and online browsing, which can lead to unnecessary purchases.
- Monitor your bank account and be aware of any fees or extra expenses that may be incurred.
- Curb spending on unhealthy food items like junk food and processed snacks.
- Avoid over-scheduling your time with activities that do not benefit your goals.
- Cut back on social media usage, as it can be a huge distraction from reaching your goals.
- Stop comparing yourself to others, and give yourself credit for your achievements.
- Be mindful of how much time you spend on technology and if it is helping or hindering your progress.
The importance of communication in a micro habits list cannot be overstated. Research conducted by the University of Pennsylvania has shown that those with higher self-discipline outperform those with higher IQs, and effective communication is key to fostering self-discipline. As such, we must communicate honestly and often with our colleagues, partners, and family to build strong relationships. In addition, Martin Seligman and Angela Ducksworth’s 2005 study showed that married couples only talk to each other on average less than 4 minutes a day, highlighting the need to communicate regularly to strengthen relationships and foster a sense of appreciation and understanding. Furthermore, it’s important to be mindful of our communication and how it impacts others; for instance, make sure to tell our partners or family members five positive things for every one negative thing to ensure the success of a relationship.
9. Being Kind
Kindness is powerful—it doesn’t take much effort or time to be kind to someone, but it can make a huge difference in their life. Kindness can be small and simple, like opening the door for someone or letting them ahead of you in line, or it can be a bigger gesture, like helping someone out in a time of need or paying it forward. Kindness can be expressed in many ways, and it has the potential to transform lives positively. It strengthens the bonds between people, encourages people to be more compassionate and understanding, and it can even improve one’s own mental and physical health. Not only that, but it’s also contagious—when you do something kind for someone, it encourages them to do something kind for someone else. Changing how we treat and interact with each other can create a ripple effect of positive change throughout our communities and beyond.
10. Dealing with Work Email
Email, even work email, is urgent but not necessarily important. Checking email often breaks your flow. The best way to deal with email is to batch-check it twice daily instead of reading emails as they come in. Set up a filter in your email program that moves emails with the word “Unsubscribe” into a separate folder to avoid 95% of your junk mail. Avoid skimming content, and take the time to read what you have received. Create checklists and systemize repeatable tasks so that you can outsource them if needed. Finally, turn off notifications to help your brain focus on one task at a time.
11. Engaging in Hobbies
Hobbies allow us to take a break from our daily routines and pursue something we are passionate about. They can also benefit our mental and physical health and help us stay productive. Additionally, hobbies can teach valuable lessons we can apply to our professional and personal lives, helping us become more confident and successful.
12. Appreciating the Details
The importance of appreciating the details in life cannot be understated. Expressing appreciation for the kindness of others strengthens relationships and increases individual success. Developing discipline, focusing on goals, and taking two minutes out of the day to practice breathing can help achieve remarkable results. Appreciation and discipline should never be underestimated, as they can lead to more success and meaningful lives.
Decluttering reduces the number of physical clutter in a space, such as a home, office, car, or closet. It is a great micro habit because it helps to organize your life, reduce stress, and free up mental energy. Maintaining relationships is also essential, as a messy space can create tension and cause arguments.
By decluttering, you can create a calmer, more organized environment and allow yourself more time to focus on important tasks and relationships. Decluttering habits also encourage intentional living, requiring you to make conscious decisions about what to keep and discard. This helps avoid impulse purchases and can reduce consumption, which benefits the environment and your wallet. Finally, decluttering can help with time management, as it allows you to find things more quickly and can help to reduce distractions.
14. Checking In: Call Someone You Miss
The Checking In micro habit is a simple yet effective way to stay connected with friends and family while maintaining a balanced and productive lifestyle. This habit involves taking a few moments throughout the day to check in with your friends and family through text messages, emails, or quick phone calls. This serves two purposes: it helps deepen your relationships and allows you to take a break from the rigors of life and focus on the important things. The Checking In micro habit also helps balance out the time-draining effects of constantly checking emails. Doing so can allow you to focus on your most important tasks and prioritize your day accordingly.
15. Morning Workout: Squats
Squats are an excellent way of strengthening and toning the muscles in the lower body, and doing them first thing in the morning can be a great habit to get into. Squats can help improve balance, help prevent falls and injuries, and improve functional fitness, which can be especially important as we age. Doing squats also helps increase blood circulation and mobility, making us feel more energized and ready for the day ahead. Furthermore, making squats a part of our morning routine can be a great way to stay motivated and give ourselves something to look forward to each day.
16. The 100-Person Challenge: Meet 100 People a month
Meeting 100 People a month is one of the best mini habits you can do to transform your life. This challenge will help you meet new people, make new friends, and learn new things. This challenge will also help you become more outgoing and confident. Lastly, it will help you become rejection-proof.
17. Batching Tasks
Batching tasks keep you in a productive flow state. By grouping similar tasks together, you can reduce the time it takes to complete them so that you can focus on higher-value tasks. Schedule similar tasks on your calendar, such as checking email or returning phone calls. Additionally, creating checklists and recording Loom videos of yourself completing tasks can help make processes repeatable, so you don’t have to relearn the same steps each time. Finally, having a process in place makes it much easier to outsource repeatable tasks to virtual assistants if needed. Batch tasks can help you find balance while still chasing your dreams and free up your time to pursue bigger goals.
18. Keep the Phone On Airplane Mode Or Turn Off Notifications
Notifications make you feel that you have to check your phone, even if it’s unimportant. By leaving your phone in airplane mode, you reduce the temptation to check your notifications constantly. Research has shown that excessive phone use can negatively impact health. By using airplane mode, you can limit your exposure to blue light late at night and reduce the possibility of mindlessly scrolling through Instagram and playing games. Putting your phone on airplane mode can be a powerful micro habit that helps you regain control of your day and limit your phone addiction.
Reading is understanding information or a text by interpreting written words. It is an important micro habit because it can help improve your communication skills and focus. Reading engages your brain in a way that requires you to focus intently and think deeply about the words and ideas. This helps to increase your concentration, understanding, and retention of information. Reading also helps to improve your articulation. Structured writing helps to promote a structured speech by building connections between ideas, allowing you to express your thoughts and opinions more. Finally, reading can help to boost your creativity and expand your vocabulary.
20. Practice Mindfulness
Mindfulness is the practice of being aware of one’s thoughts, feelings, and emotions in the present moment. It’s a form of meditation that can help people to become more in tune with their inner selves and to develop greater self-awareness and emotional intelligence. Mindfulness has been found to have many benefits, including improved concentration and focus, greater resilience to stress, and increased tranquility and peace of mind. As a micro habit, mindfulness can be incorporated into daily routines, such as taking a few moments each day for meditation and prayer or simply spending time alone in nature or quiet contemplation.
Writing is an essential micro habit worth cultivating as it helps us to express ourselves, sharpen our writing skills, stay motivated and disciplined, explore our innermost thoughts and feelings, and develop a deeper understanding of ourselves. It can also provide an outlet for our emotions, document our life experiences, and connect us with others. Start writing and edit later.
22. Practice Public Speaking
Record yourself speaking in front of a camera every day. Even for only 2 minutes. No one else needs to see it. The first ten times you do this, you will cringe, but after a while, your confidence in public speaking will improve. It helps improve your communication skills and helps you learn through teaching. It also helps you form persuasive arguments for every area of your life.
23. Produce content
Pick a social media platform. You can create blog posts, videos, podcasts, art, or music. Pick a niche you’re passionate about. Consistently put out one piece of content every day. After one year, you’ll see how much your life will change. Creating consistent content forces you to become more creative, learn new skills, and meet people smarter than you.
24. Take A daily walk
Taking a daily walk can help to improve both physical and mental well-being. Walking helps improve overall fitness, reduce stress and generally improve physical health. Mentally, it can help to reduce anxiety, reduce depression, and improve focus and concentration. Additionally, the fresh air and natural surroundings have been reported to have a calming effect, which can help to reduce stress further. In modern life, getting stuck in a pattern of being inside can be all too easy, leading to feeling disconnected from the outside world and nature. Taking a few minutes a day to get outside, even if it’s just for a brief walk, can help to reconnect with nature, leading to improved mental well-being.
25. Write ten new ideas every day.
Write ten new ideas every day. You’re only as good as your ideas. The day you stop thinking of new ideas is the day you die. Carry a small notepad with you to come up with ideas where ever you are.
26. Say yes to something outside your comfort zone.
Say ‘yes’ to something that’s outside your comfort zone. This could be big or small. Anything that challenges you is good for the soul. You get to learn a new skill and get insights about yourself. It grows your willpower and confidence and gives you experience. Taking risks and embracing the unknown can also lead to unexpected rewards and experiences that may have been missed.
27. Say no to something that constantly takes your energy
Say ‘no’ to something that constantly takes your energy. This could be big or small. Anything that takes energy away from you is energy that could have been spent elsewhere. Also, say no to things that take you away from your commitments and priorities.
28. Celebrate small wins
Micro habits are small wins or victories. The accumulation of small wins creates the momentum for big wins. I keep a journal where I log every win for the day, no matter how small. When I review it at the end of the day, I feel a sense of accomplishment, delight, and gratitude. My confidence grows as my subconscious mind has proof that I can succeed.
29. Use the phrase yes, and…
Use the phrase “yes, and” more. Instead of shooting down someone’s idea by saying, ‘yes, but we’ve tried that before.’ Reframe it to ‘yes, and we’ve got experience in that domain.’ One response shuts an idea down. Another promotes more discussion, synergy, and brainstorming.
30. Minimize negative words
It is essential to minimize negative words and conversations, especially in relationships. Positive affirmations and encouragement can help create a supportive and loving environment. According to research conducted by the University of Pennsylvania, showing appreciation for your partner and telling them five positive things for every one negative thing is essential for a successful marriage. Additionally, stopping and focusing on your breathing for two minutes once a day can help keep your mind clear and relaxed. Finally, updating your daily habit list and tracking your progress is a great way to stay focused and on track with your goals. Using these practices, you can focus on positivity and minimize the negative conversations and self-talk in your life.
31. Take a Contrast Shower
A contrast shower alternates between hot and cold water. It’s been used for centuries as part of holistic medicine and has become popular in recent years as a way to improve overall health. Exposing your body to hot and cold temperatures boosts circulation, strengthens the immune system, and can even reduce inflammation and pain. Hot water helps relax the muscles. Cold water helps reduce stress, improve mood, and help you feel energized. Jumping into a cold shower first is also a great way to build willpower.
32. Try a wide variety of foods.
Eating a variety of foods can have many positive impacts on our lives. Not only can it reduce the risk of diseases and nutrient deficiencies, but it can also provide essential vitamins and minerals and make meals more enjoyable. Exploring different foods and incorporating new flavors and textures can improve our health and make meals more enjoyable.
33. Brush Your Teeth With Your Opposite Hand
Brushing your teeth with your opposite hand helps to break our everyday routine and can lead to greater creativity, mindfulness, and overall productivity. Switching up how we do seemingly mundane tasks, such as brushing teeth, can help generate new thought patterns and perspectives. For example, when brushing your teeth with your opposite hand, you must be mindful of where you put your toothbrush and how you move your hand, which can help improve your coordination, dexterity, and motor skills. Additionally, brushing your teeth with your opposite hand can help to break unconscious habits and routines, giving you greater awareness of yourself. This helps foster a healthier self-awareness and can ultimately improve mental and emotional wellbeing. Do your flossing first for the best results.
34. Use The Pomodoro Technique
The Pomodoro Technique is a great way to beat procrastination and get started on a project. It involves setting a timer for 25 minutes, during which you focus solely on the task at hand. After the timer goes off, you take a five-minute break to relax and reset. You repeat this cycle until you’ve completed the task. This technique helps to break down a big task into manageable chunks, making it easier to focus on one thing at a time. It also helps to keep you motivated by rewarding yourself with a break after each task.
35. Stand More Often
Standing more often has numerous benefits for your physical and mental health. Sitting for extended periods can weaken your muscles, reduce your quality of life, and increase your risk of falls and injuries. To counteract these dangers, try sneaking in a few squats throughout the day or taking a walk around the block. You can also practice balance exercises, such as standing on one leg for a few minutes. Taking a few moments every day to stand up, move around, and get some fresh air can make a big difference in your overall health and well-being.
Micro Habits book
The Micro Habits book by BJ Fogg is a practical guide to introducing small changes into your routine that can lead to bigger, long-term results. It’s based on Fogg’s twenty years of research and experience coaching over 40,000 people in behavior change.
Fogg’s breakthrough method, which builds upon Atomic Habits, teaches readers how to create habits quickly and easily. He explains how small actions that take less than thirty seconds can, over time, become a part of our daily routine and gradually lead to larger changes.
The book also demonstrates using positive emotions and rewards to increase motivation and create a healthier life. Finally, Fogg encourages readers to embrace mistakes as an opportunity to keep moving forward rather than being discouraged.
Micro Habits App
Do you want daily micro habit reminders? Here are 10 of the best micro-habit apps to try:
- HabitBull – This app helps you form and track new habits, build healthy routines, and become a better version of yourself.
- Momentum – With an easy-to-use interface, this app helps you stay focused and motivated on the task.
- Habitica – This app helps you stay motivated by transforming your to-do list into a game.
- Strides – This app will help you track your progress and stay accountable to yourself.
- Way of Life – This app will help you to make lasting changes with a simple but powerful interface.
- Fabulous – This app helps you establish new habits, break bad ones, and achieve life goals.
- Lift – This app allows you to connect with like-minded people and get support for your goals.
- Coach.me – This app will help you achieve success by tasking you with daily habits and tracking your progress.
- HabitHub – This app helps you to create and track your habits and achieve your goals.
- Forest – This app helps you stay focused and productive by planting a virtual tree whenever you resist the urge to check your phone.
What are some examples of micro habits?
Micro habits are small, everyday habits that can lead to big results. Examples of micro habits include:
- Wake up early and stretch for five minutes.
- Drink a glass of water when you wake up.
- Make your bed after you wake up.
- Spend a few minutes each morning writing down your goals for the day.
- Take a quick break during your lunch hour to meditate or take a walk.
- Check social media once a day.
- Schedule time to exercise or move around a few times a week.
- Read for a few minutes each night before going to bed.
- Set aside time to be creative and work on your passions.
- Acknowledge your progress each day.
How can micro habits help me transform my life?
Micro habits are easier to incorporate than larger changes, making them a great way to break bad habits and make positive changes. Research shows that up to 50% of our actions are habits. By cultivating micro habits, we can create a foundation that will support us in making conscious decisions and staying motivated.
What are the benefits of micro habits?
The power of micro habits is they are small and easy life changes that can help to break bad habits and make it easier to implement productive new habits. They are highly motivating and achievable, become natural and part of your routine, and can help to achieve big goals.
What are some tips for creating micro habits?
- Pick something you want to learn and incorporate it into a current routine. For example, if you want to start exercising regularly, commit to doing a few minutes of exercise during your morning routine.
- Set the “trigger, craving, reward” cycle. When you associate your new habit with something you already do daily, you’re more likely to form a habit.
- Start small. Don’t try to bite off more than you can chew. If you’re trying to form an exercise habit, start with a few minutes each day and gradually increase the amount over time.
- Track your progress. Keeping a record of your micro habits and progress is a great way to stay motivated and focused.
- Be consistent: Consistency is key in forming a new habit. If you fall off track, don’t be too hard on yourself. Get back on track and keep going.
- Don’t give up: Rome wasn’t built in a day, and the same is true regarding forming new habits. So don’t give up if you don’t see immediate results. Just keep going, and you will eventually see the results you want.
- Celebrate your successes. Don’t forget to give yourself credit for your successes and accomplishments. Celebrating your wins is a great way to stay motivated and on track.
What are some rewards for completing micro habits?
Rewards for completing micro habits can include taking a few moments to appreciate progress, treating oneself, or crossing off a goal. Other rewards may come from feeling pride, a sense of accomplishment, or a reward built into the habit, such as a healthier lifestyle.
What are some common mistakes to avoid with micro habits?
Common mistakes to avoid when it comes to micro habits include:
- Setting unrealistic goals – don’t expect massive results from minor changes.
- Not setting a timeline – having a timeline can help you stay focused and motivated.
- Not setting triggers – pick a few times throughout the day to remind yourself to make the habit, like when you wake up, brush your teeth, or after a phone call.
- Not making adjustments over time – making small changes is essential for staying on track with micro habits.
- Not focusing on one habit at a time – it’s important to focus on one habit at a time to ensure that the habit becomes a normal part of your routine.
- Not taking breaks – taking breaks is important to recharge and ensure you don’t burn out.
- Not setting rewards – rewards can motivate you to keep going and make the habit more enjoyable.
Why are tiny habits important?
Tiny habits are important because they’re easy to start and can lead to big life changes. They require minimal effort yet can still be incredibly effective. Research shows that up to 50% of our actions are habitual, done out of habit. By creating small, achievable habits, we can build a life we’re proud of and achieve our goals.
If you’re looking for lasting change, you must start with micro steps. Micro habits are the key to success. By making tiny changes in your daily routine, you can slowly but surely change your life for the better. So what are you waiting for? Start today and see the amazing transformation that can take place.