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