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What are Micro Habits?

James Clear, the author of the best-selling book “Atomic Habits” defines habits as “small decisions that you make and that you perform every day.” Our habits and routines account for a significant portion of our behaviors on any given day and therefore contribute substantially to how our lives feel. Micro habits are small actions that over time have a big impact.

What I love most about the concept of micro habits is that they are often very achievable in day to day life and can be applied to essentially any goal. If my goal is to have more energy, I can start taking small actions habitually to work toward that goal. If your goal is to be more organized, you can also take small actions habitually to work toward that goal.

Engaging in micro habits at specific times of day can help incorporate them and their benefits into your day to day life.

Morning Micro Habits

What we do in the morning can set the tone for the entire day. While a morning routine can be brief or extensive, micro habits can fit in to just about anyone’s schedule. Even if you’re short on time doing just a few things that start your day off on the right foot can have a huge impact.

Drink water upon waking
Besides the obvious purpose of rehydrating after sleeping all night, drinking water first thing in the morning has a number of physical and mental benefits including stimulating digestion and helping you to feel more energized.
Make your bed
Making your bed no only keeps your space looking tidy but also give you a tiny win to start your day. You accomplished something immediately and that feels good. Plus, it can make getting in bed at night even more satisfying.
Move your body
Stretch for 5 minutes, walk your dog, or complete a full work out. Any amount of morning movement can have positive effects overtime.
Start a load of laundry
Starting or completing your laundry or any necessary chore early in your day can set you up for an easier afternoon or evening and fosters a sense of accomplishment.
Delay caffeine intake
Did you know that delaying caffeine intake until 90-120 minutes after waking can help reduce the afternoon energy slump we tend to feel later in the day? There’s science behind it- check out this article by For Wellness.

Mid-Day Micro Habits

A lot of people have morning and evening routines of some kind but have you ever considered a mid-day routine? In the hustle and grind of day to day even a few minutes to reset in the middle of the day sounds really nice. Here’s 5 micro habits that could fit into a 30 minute lunch break-

Eat mindfully
Instead of eating lunch while working or skipping lunch entirely try to pause your day and enjoy your meal for a few minutes.
Take a 10 minute walk
After eating can you get outside and walk around the block? Listen to a favorite song or invite a coworker!
Do something kind
Can you brighten someone’s day by holding the door or complimenting their work? Doing something kind can lift your own mood.
Send a message to a loved one
While you’re taking a pause check in with someone you care about. Sending a quick message to let them know you’re thinking of them only takes a few seconds.
Identify one thing going well today
It is so easy to notice what’s stressful or going wrong. What’s one thing that is going well today?

Evening Micro Habits

The evening is often used to incorporate things we didn’t get a chance to do throughout the day and reset for the next day. Micro habits are a great way to prioritize what you want more of and get things accomplished that the future you will thank you for.

Clean up your workspace
When wrapping up your work day leave your desk or workspace neat and ready to go for the next day.
Learn something while making dinner
Feel like you never have time to read or learn something new? Listen to an audio book or podcast while making dinner.
Express gratitude
The benefits of gratitude are extensive. Pausing once a day to reflect or express gratitude can help improve our psychological health and relationships.
Lay out clothes for the next day
Set yourself up for success by taking a moment to prepare for the next day.
Gather a load of laundry for the next day
Whatever morning chore you plan to get out of the way early tomorrow start the night before. For example, setting a load of laundry by the washer before bed can increase the chances of you starting that chore early tomorrow.
What micro habits have you built in to your days? What’s one thing you want to incorporate?