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Creating Lasting Change with Micro-Habits

In today’s world, it’s very easy to get caught up in the hustle and bustle of life. Between work, family, friends, and other obligations, it can be challenging to find the time to make meaningful changes to improve our health. And that’s why I want to introduce you to micro-habits.

In this blog post, we’ll cover:
  • what are micro-habits
  • how to create lasting change
  • 20 healthy micro-habit ideas
  • 5 steps to implementing a micro-habit

What are micro-habits?

Think of micro-habits as tiny, simple habits you can incorporate into your daily routine. They may seem insignificant on their own, but over time, they can have a significant impact on your health, life, and body.

Whether it’s drinking a glass of water in the morning, moving your body during your lunch break, or taking a few minutes to read, pray or meditate before bed, these tiny habits can help you build lasting change without taking up too much time or energy.

In my opinion, micro-habits are the key to success!


You are more likely to stick to them, because:

  • they feel easy to do
  • they are realistic to fit into your schedule
  • they start to help you to feel better and more accomplished

Which are all catalysts for creating lasting change.

On the flip side, if your new habit is too all-consuming, or relies on your constant determination, perseverance and willpower – it’s going to burn out. It may last a few weeks or a few months but it won’t last forever.

How to create lasting change

From my experience working with people who are looking to change their eating patterns and lifestyle habits, I have noticed a couple of common denominators getting in the way of change. 

1. You have 58 different ideas on what you should be doing better and you want to change them all right now.

2. Your goals are rooted in perfectionism – such as “I want to exercise every day”, or “I never want to eat takeout”. 

When it comes to creating lasting change, it’s important to remember that perfectionism can be more harmful than helpful. While setting high standards for yourself is admirable, aiming for perfection can lead to feelings of failure and frustration if you don’t measure up to your own expectations. Rather than striving for perfection, it’s better to focus on progress and building small, sustainable, micro-habits over time.

To avoid perfectionism, plan to add realistic micro-habits that fit into your life; not the online influencer’s life, not your co-worker’s life, not your friend’s life – YOURS. Think about your schedule, your likes, your dislikes, your relationships, your ability, your time, your money, your resources. You get the point.

If you’re just starting to exercise, it’s probably not realistic to aim for a 5-mile run on your first day. Instead, start with a 10-minute walk and gradually increase your time and intensity as you get stronger. Also, don’t force yourself to exercise every single day. All this does is set you up for burnout, feeling like a failure, and quitting.  The same goes for eating goals. If aiming to eat 8 servings of fruits and vegetables each day feels impossible right now, start with 1, 2 or 3. Then you can gradually build up if it’s realistic for you.

20 healthy micro-habit ideas

  1. walk for ten minutes on your lunch break
  2. have fruit with your breakfast
  3. turn off your phone for 30 minutes before bed
  4. use the balanced meal method at one meal
  5. instead of scrolling before bed, read a couple of pages from a book
  6. set aside 5 minutes of your morning for journaling or practicing gratitude
  7. eat more home-cooked meals
  8. add vegetables to your lunch
  9. add 10 minutes of strength exercises on 2 days per week
  10. drink a glass of water each morning
  11. prioritize taking your vitamin(s) each day
  12. move your body in a way you enjoy after dinner
  13. spend 5 minutes in silence each day
  14. pack your lunch instead of eating out
  15. connect with nature for 15 minutes
  16. prioritize protein at your post-workout snack
  17. eat 2 different colours of vegetables each day
  18. portion your evening snack into a bowl 
  19. add 5 minutes of stretching when you get out of bed
  20. choose a higher-fibre afternoon snack

5 steps to implementing a micro-habit

Before you start to try to create any new habit, it’s first important to visualize your future self – who you want to become and what you want to do.  This way, you can determine what type of habits are needed to make your vision a reality! Then, the key to making micro-habits work for you is to start small and be consistent.
1. Choose one or two habits that you want to incorporate into your routine that feel easy and realistic.
2. Commit to these habits for at least a few weeks, or months.
3. Use a habit tracker, a bullet journal or a calendar to track your progress.
4. Celebrate your wins – even if they feel small!
5. Over time, you can gradually increase the difficulty or add new micro-habits to your routine.
With patience and consistency, you can become a healthier version of yourself; one micro-habit at a time.

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Hi, I’m Krista! I am a Registered Dietitian on a mission to show people how to feel better in their bodies with balance! Healthy eating shouldn’t be so restrictive + complicated. 

Eating balanced means nourishing your body and your soul so you can optimize your physical health without sacrificing your mental health.

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My Mission

To end the yo-yo dieting cycle forever! Your health and your body are with you forever, so it’s time to stop relying on short-term diets or quick fixes to achieve good health. We all need a long-term plan that fits our unique body, lifestyle, schedule and tastebuds.

I want to help every client optimize their physical health without compromising their mental health or sacrificing their social life. After all, food is meant to be enjoyed!


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© 2020, Krista Williamson, RD