Do you ever feel like the changes you want to make in your life are just too big and overwhelming to tackle?
The truth is, big changes often require small steps. This is where micro habits come in.
By starting with small but consistent changes, you can build momentum and make meaningful improvements over time.
Get ready to explore:
- What micro habits are
- How they can change your life
- The power of habit stacking
- 50 micro habit ideas to try for yourself
What Are Micro Habits?
Micro habits are small actions or behaviors that you can do consistently, every day. They can be as short as 15 seconds and require minimal effort to complete.
By repeating these small habits regularly, they can eventually lead to bigger, more significant changes in your life. The key to micro habits is starting small and being consistent.
How Micro Habits Can Change Your Life
Micro habits are effective because they focus on progress, not perfection. By starting small and building gradually, you avoid feeling overwhelmed and discouraged.
These tiny habits can help you form better long-term habits, making it easier to maintain them in the long run. Research shows it takes around 66 days on average for a new habit to become automatic, and between 18 and 254 days to form a new habit.
Micro habits also have the power to stack, meaning you can layer multiple small habits together to create a larger, more significant impact.
Dr. Fogg, author of Tiny Habits, explains the importance of using emotions to create habits. A good example is his Maui Habit: “As you place your feet on the floor each morning, say to yourself, ‘It’s going to be a great day.’”
Similarly, I use a phone reminder in my routine that asks, “What am I excited about today?”—a tiny habit that takes less than 10 seconds and fosters intentional gratitude.
The Power of Habit Stacking
Habit stacking is a method of combining multiple micro habits to create a more significant impact. James Clear, author of Atomic Habits, writes, “The more you do something, the stronger and more efficient the connection becomes.”
By combining two or more micro habits, you increase the likelihood of maintaining them. For example, if you want to build a journaling habit, stack it with an existing habit like pouring your morning coffee. As you make coffee (an established routine), you’re more likely to remember to journal afterward.
Be careful not to stack too many habits at once, as it could become overwhelming. Start with one or two and build over time.
100 Micro Habit Ideas You Can Try
Here are 100 micro habit ideas to get you started:
- Drink a glass of water first thing in the morning.
- Make your bed as soon as you wake up.
- Do a 1-minute deep breathing exercise.
- Meditate for 1 minute.
- Stretch for 2 minutes each morning.
- Write down three things you’re grateful for each day.
- Read for 5 minutes before bed.
- Stand up and take a quick walk every hour.
- Floss your teeth before bed.
- Tidy up for 5 minutes each day.
- Compliment someone every day.
- Write a to-do list for the next day before bed.
- Listen to one new song each day.
- Do 5 jumping jacks when you wake up.
- Spend 3 minutes journaling.
- Practice mindfulness for a few moments each day.
- Do 10 squats while waiting for your coffee to brew.
- Do a 30-second plank before getting dressed.
- Take the stairs instead of the elevator.
- Put one item away every time you leave a room.
- Write down one thing you learned each day.
- Declutter one item every time you buy something new.
- Wipe down kitchen counters before bed.
- Send a quick text to a friend or family member.
- Balance on one foot while brushing your teeth.
- Adjust your bedtime 2 minutes earlier each night.
- Start your workday with 3 deep breaths.
- Practice mindful eating during lunch.
- Spend 2 minutes in the sunshine daily.
- Stretch your shoulders every 30 minutes at your desk.
- Tidy up your workspace before leaving work.
- Do 3 push-ups during a TV commercial.
- Take 10 deep breaths when stressed.
- Unsubscribe from unwanted newsletters.
- Write down your top goal daily.
- Get off the elevator one floor early.
- Unfollow social media accounts that make you feel negative.
- Do 10 sit-ups before scrolling social media.
- Use a water-tracking bottle to stay hydrated.
- Engage your core while waiting in line.
- Place your phone face down to minimize distractions.
- Address an email immediately.
- Leave the TV remote next to the television.
- Avoid screens at the dinner table.
- Drink water before having a snack.
- Listen to energizing music while doing chores.
- Meditate before bed.
- Discard broken items immediately.
- Use positive affirmations while washing your hands.
- Smile at yourself in the mirror every morning.
Tips For Incorporating Micro Habits Into Your Life
Although micro habits are small, their power lies in consistent practice. Over time, these regular actions can result in massive personal growth without overwhelming you.
Here are some tips for successfully incorporating micro habits into your daily routine:
- Start small: Begin with one micro habit and gradually add more.
- Be consistent: Set a specific time each day for your habit practice.
- Make it easy: Choose simple habits that require minimal effort.
- Track your progress: Use habit-tracking apps or a printable to monitor your progress.
- Be patient: Small changes take time but can lead to big results.
- Set clear intentions: Align your micro habits with a bigger goal or life vision.
By focusing on small, consistent actions, you can build momentum and eventually achieve larger goals. Experiment with different micro habits and find the habit stacks that work best for you.
The key to success is starting small, being consistent, and celebrating progress along the way!
