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Micro Habits – Effectively Improve Your Life Quickly (Tips and Examples)


Do you find yourself stuck in the same old routines, unable to make progress on your goals or dreams?

You’re not alone.

Many folks struggle with motivation and consistency when it comes to making positive changes in their lives.


Because they keep doing the same things — over and over.

They’re living on autopilot and mindlessly succumbing to poor habits.

Habits are great — unless they aren’t getting you the results you desire.

So if you want better results, then you need better habits.

And, the fastest and easiest way to do that is by incorporating micro habits into your life.


What are Micro Habits?

Micro habits are small, incremental changes that you incorporate into your daily routine.

Over time, these micro-actions lead to desired outcomes – your results!

They can be anything from flossing one tooth each day to drinking one glass of water before breakfast. They might include reading for 10 minutes each day or writing in 1 page in your gratitude journal before bed.

Typically, they don’t take much time or effort on your part.

Their real power comes from the daily repetition and that can have a huge impact on your overall well-being!



10 Reasons Why Creating Micro Habits Are Critical to Your Success

Here are ten reasons why micro habits are critical to your success:


Reason #1: Micro Habits Are Easier to Stick To
When it comes to forming habits, consistency is key.

Creating a micro habit requires less of an effort than long-term goals, making it easier to stick with over time and turn into a lasting lifestyle change.

Remember, micro habits are micro — like exercise for 10 minutes each day, or learn 1 new word each day.

Because they don’t take up a lot of time and energy, it’s easier to commit to them for the short and long term!


Reason #2: Micro Habits Measure Progress
Creating micro habits can help you stay on track and measure your progress.

When you make small, incremental changes to your daily routine, it’s easier to see how far you’ve come and keep yourself motivated.

And, if you add a tracker to that, you can create your own visual display of the progress you make along the way.

It’s a great way to inspire continued action.


Reason #3: Micro Habits Build Momentum
Once you start forming micro habits and begin seeing the results, it will create a sense of momentum that will help propel you toward achieving your long-term goals.

Many small micro habits can inform a bigger overarching goal.

Accomplish the little things and that can lead to accomplishing the bigger thing!


Reason #4: Micro Habits Are Flexible
Because micro habits are small, they can be tailored to fit any lifestyle or schedule.

This makes it easier for you to create the perfect micro habit for yourself and stick with it over time. They’re much easier to stick to than bigger and more complex habits.

There’s just no excuse for not implementing micro habit actions because they don’t take up a lot of time and energy.

There’s always a way to shoehorn in 10 minutes of any productive activity.


Reason #5: Micro Habits Help You Focus
Creating and sticking to micro habits can help you stay focused on the bigger picture.

Instead of getting overwhelmed by the amount of work needed to reach your goals, micro habits will help you break it down into smaller tasks and keep your progress in check.

Small is easy and simple.

In fact, when you plan out your micro habits, do it while thinking of the bigger thing you want to accomplish.

For example, let’s say the big goal is to improve your health overall. Three micro habits that can feed into that overall goal include drinking at least x ounces of water per day, exercising for 10 minutes each day, and eating at least 1 healthy meal per day.


Reason #6: Micro Habits Increase Motivation
The feeling of accomplishment that comes with performing micro habits will help keep you motivated.

When you’re able to see your progress and the results of your actions, it will give you the confidence to take on bigger goals.

They help you build confidence one micro-movement at a time.

Microhabits give you an immediate win.

You can start a micro habit in the next 5 minutes and get it done. That’s a quick win.

It gives you a dopamine hit — a sense of satisfaction.

That inspires you to do the same thing again – and again.

Easy and fast wins motivate you to continue!


Reason #7: Micro Habits Improve Self-Discipline
Creating micro habits is a great way to practice self-discipline.

When you’re able to consistently stick with small changes, it will help you build up the willpower needed to take on bigger challenges and reach your goals.

And, it’s easy to be disciplined about something that’s not going to take up a lot of time or require a lot of motivation to do it.

Anyone can do a simple micro habit task at any time. Easy!


Reason #8: Micro Habits Foster Resilience
The more micro habits you form, the more resilient you become.

When you’re able to stay consistent with small changes, it will help you become more resilient when facing bigger challenges or setbacks.

What you’re doing is building a body of evidence that supports that you can commit to something and do it.

Those positive learnings map to other things you do in your life.

You benefit way beyond the positive results of completing your daily micro habit actions.


Reason #9: Micro Habits Reduce Stress
Creating micro habits can help reduce the stress that comes with trying to reach a big goal.

Taking on smaller tasks and measuring your progress along the way, can make achieving your long-term goals less overwhelming.

You’re actually training your brain to react positively to new stimuli.

Exercising the brain and expanding its capabilities and competencies helps build resilience.


Reason #10: Micro Habits Create Success
Creating micro habits is one of the most powerful tools for success.

By making small changes that add up over time, you’ll be able to put yourself on the path towards creating lasting results and reaching your biggest goals.

And, you’re doing it by taking small steps that lead to big accomplishments.


 Now, let’s take a look at 10 tips for designing micro habits that will help you transform your life now!


10 Tips For How to Make Micro Habits to Change Your Life

 #1: Start Small 

Microhabits should be as small and easy to do as possible.

The easier they are, the more likely you are to stick with them over time.

For example, if your goal is to exercise more, try doing just ten minutes each day. Master that before moving on to another habit.

If you haven’t ever exercised, by the end of one week you will have invested 70 minutes. That’s a great accomplishment anyone can be proud of!


 #2: Focus on One Habit at a Time 

Don’t try to take on too many micro habits at once.

Focus on one habit and master it before gradually adding other ones into your routine.

Build your success one tiny habit at a time.

It’s great to make a list of a dozen micro habits you might like to incorporate, but only choose one to start with.

Prove to yourself that you’ll follow through on that and master it before adding on another.

Build your confidence daily and the rest will be easy!


 #3: Make It Fun

Incorporating enjoyable activities like listening to a podcast or music (depending on whether it’s a fit with your chosen micro habit) while you practice your micro habits can make them more enjoyable and easier to stick with.

That extra activity can be just what you need to not feel alone or isolated when trying to get your brain and body used to new routines.


 #4: Set Reminders

 Use a calendar, phone reminders, or other technology to help you remember to do your micro habits every day.

To make it even easier, find a time of the day when working on your micro habit works.

For some folks, they like to get everything done first thing in the morning — as part of their morning routine. For others, they may find that the end of the day is a better choice.

Plan ahead, get it into your calendar and get it done!


#5: Track Your Progress

 Logging your progress is a great way to stay motivated and celebrate small victories as you go.

You can track your micro habits using a notebook or an app. Consider downloading a printable tracker online.

If you have a physical tracker, post it in a prominent place so that you can view your progress daily.

This visual reminder will keep your micro habit top of mind and also inspire you to keep going!


 #6: Celebrate Wins

 Recognizing accomplishments helps build momentum and keeps you motivated.

Give yourself small rewards when you reach milestones in your journey towards achieving your goals.

Set these up ahead of time and not while you’re in the actual process of completing your micro habit.

They’ll inspire and motivate you to keep going.

Make sure the reward fits the level of effort you’re putting forth.


 #7: Connect with Others

 It’s not always easy to stay on track without support.

Reach out to family and friends or join an online community of people who are all working towards similar goals.

Consider teaming up with an accountability buddy. You can easily check in through text or email.

Reporting daily results will make it much easier to reach your goals and you can celebrate with each other.

Accountability can completely change the dynamic of what you’re doing and sharing your success with someone else makes it even sweeter!


 #8: Practice Self-Compassion 

Don’t be too hard on yourself if you make mistakes or miss a few days here and there.

Life happens, and that’s okay. Acknowledge your feelings, learn from them, and keep going.

It’s essential to drop any ideas around perfectionism because they’re unhealthy and counterproductive.

Always do your best.

If things don’t work out, that’s okay.

Just start again and move forward.


 #9: Make It Part of Your Identity 

Over time, you can turn your micro habits into part of who you are.

When it becomes part of your identity, it will be easier to maintain because you won’t want to let yourself down.

And, when it becomes part of who you are, then you’ll be doing it automatically, just like any other habit — except this one will be productive and good for you!


 #10: Stick with It

 Micro habits take time and persistence to become a habit, so don’t give up when the going gets tough.

Keep practicing and focus on the long-term results you’re working towards!

The more you repeat something, the better you will become at it.

Before you know it, you’ll achieve mastery with your micro habit!


By following these simple tips, you can get started on designing micro habits to help improve your life now.

Micro habits may be small, but over time, they can have a huge impact on your well-being.

So why not give them a try?

You might just find that they’re the key to unlocking your potential and achieving lasting success!



12 Healthy Micro Habits Examples

Read for 10 minutes a day.
Reading for 10 minutes a day can help you to improve your vocabulary, writing skills, and overall knowledge. What’s more, is that it will give you a much-needed break from whatever else you are doing.

The brain loves novelty as it keeps it sharp and agile. Reading is a great way to do that. To get started, find a book or article that you’re interested in, set a timer for 10 minutes, and find a quiet place to read.



Write in a journal for 5 minutes a day.
Writing in a journal for 5 minutes a day can help you process your emotions, clear your mind, and set goals.

It’s even been connected with reducing anxiety, depression, and physical pain.

There’s just no need to carry all this stuff in your head. Let it go and let it out.

To get started, find a journal that you like (that can be a fun excursion online or off), set a timer for 5 minutes, and write down whatever comes to mind.

And, if you’re deep into writing, ignore the timer and keep going!


Meditate for 5 minutes a day.
Meditating for 5 minutes a day can help you to reduce stress, anxiety, and depression.

It can also improve focus and concentration.

It actually changes the structure of your brain for the better when practiced regularly over time. There are lots of studies you can research online that underscore the benefits of meditation practice.

To get started, find a quiet place to sit, close your eyes, and focus on your breath. Allow your thoughts to come and go.

Don’t worry about it. Meditation is not about stopping your thoughts. It’s more about allowing and just being!


Exercise for 15 minutes a day.
Exercising for 15 minutes a day can improve your physical health, reduce stress, and boost your mood.

You can exercise in the house or outside. You can exercise by lying down, sitting in a chair or standing up.

There’s always something you can do.

To get started, find an activity that you enjoy, set your timer, and begin.

You may want to listen to a podcast or music to make the time pass more quickly.

Also, be sure to check with your doctor before beginning any exercise program!


Eat one healthy meal a day.
Eating at least one healthy meal a day can improve your overall health and help you manage your weight.

To get started, spend some time planning meals that fit your eating style and palate.

Create a shopping list of what you need and also use it to avoid things you don’t need once you arrive at the store.

Cook at home more often than eating out and avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.


Get enough sleep.
Aim to get 7-8 hours of sleep each night as it can improve your mood, energy levels, and cognitive function.

High-quality sleep actually plays a role in your health.

To get started, go to bed and wake up at the same time each day, create a relaxing bedtime routine, and avoid caffeine and alcohol before bed.

In fact, do a sleep audit where you take a look at your sleeping environment and everything you do at least 1 to 2 hours before going to sleep.

Read up on best sleep practices so you can do whatever you can on your end to ensure a more beneficial experience!


Drink plenty of water.
Staying hydrated is vitally important to your overall health.

After all, we are 70% water!

Dehydration is not good for the body or brain and it can disrupt both from functioning properly.

Do research online and check with your doctor about the best ways to stay hydrated.

To get started, keep a water bottle with you throughout the day, set a reminder to drink water every hour, and avoid sugary drinks and anything that is not plain water.


Say “no” to one thing a day.
Learning to say “no” is one of the most important skills to master in your life.

What’s beautiful about it is that you don’t need to explain your answer. Just say, “No, thank you. Thanks for thinking of me,” and then just leave it at that.

It’s the fastest and quickest way to set boundaries with others.

To get started, you need to know that others may not like your response and be prepared for pushback, shaming, and other manipulative tactics.

Don’t fall for it. If you don’t want to do something (for whatever reason — and you don’t need to give a reason), just say “no.”

You don’t need to upend your life to accommodate the whims of others.

Your life, your choice.

Remember, when you say “no” to something you don’t want, it allows you to say “yes” to something you do want!

It’s a double win!


Take a walk outside for 10 minutes a day.
Getting outside and enjoying the fresh air for 10 minutes each day can improve your mood, reduce stress, and boost your immune system.

Breathing indoor air is unhealthy and toxic.

To get started, find a nice place to walk, set a timer for 10 minutes, and enjoy the scenery and the fresh air.

Even if you can only walk back and forth in front of where you live for 10 minutes, do it!

Moving your body and being outside will positively impact your life.


Call a friend or family member for 5 minutes a day.
Stay connected with friends and family by calling just one person each day for a short 5-minute conversation.

It can improve your relationships, reduce stress, and boost your mood.

We need to connect with each other.

Pets are great, but unfortunately, they are not a substitute for healthy human connection.

To get started, make a list of people you want to call, set a timer for 5 minutes, and pick up the phone and call someone.

Call one person each day.

While it might be hard to have just a 5-minute conversation, feel free to up it to 15 minutes!

Be sure to tell the person, up front, that you need to jump off after that time.

You’ll be amazed at how refreshed you feel after connecting!

And, the other person will appreciate you reaching out and connecting!


Learn a new word a day.
Expand your vocabulary by learning a new word each day!

This will improve your communication skills and make you more interesting to others.

To get started, find a dictionary or thesaurus, look up a new word each day, and write down the definition and an example of how to use it in a sentence.

You can even do a search online for a famous quote that might use the word.

Expand your mind by expanding your vocabulary and it’s as easy as learning one new word per day!

Imagine how many new words you’ll know at the end of just one year!


Be grateful for one thing each day.
Taking time to be in gratitude can change your life.

Being grateful enhances our appreciation of life and our happiness.

Each day, find something that you’re grateful for.

Take just 5 minutes (use a timer or a journal ) to either sit quietly and think about why you are grateful for that person or thing or consider journaling about it.

When you do this, you’ll start seeing how much you truly have in life.

Some easy things to start with might include your eyesight, your sense of taste or hearing, the bed you sleep in, a friend, a piece of clothing you love, or even your pet.

Think of how this person or thing enhances your life and how much you appreciate it.

Gratitude can completely change your relationship to everything in your life!

Summary: Do Micro Habits Work?

Do you ever feel like your goals are unattainable, no matter how hard you try?

It could be because you’re overlooking one of the most powerful tools for your success: micro habits.

Micro habits are small changes that can have a huge impact on your life and help propel you towards achieving your goals.

They may seem insignificant at first, but these tiny actions add up to create big results in the long run.

Creating micro habits and engaging with them regularly is the best way to achieve more success personally and professionally.

By taking on small tasks and measuring your progress along the way, you’ll be able to build up the skills needed to take on bigger challenges and achieve your goals.

With consistency, dedication, and the right micro habits, you’ll accomplish more faster, easier, and with less stress!




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Micro Habits To Change Your Life Quickly (Tips and Examples)