Micro Habits: 75 Ideas for Good Habits to Start
Let’s talk about micro habits! These are tiny behaviors or routines that require minimal effort or time. They are simply good habits to start that may seem small, but their impact can be huge and help tremendously with productivity and overall wellness.
“We are what we repeatedly do. Excellence then, is not an act, but a habit.”
– Aristotle (quoted in the 7 Habits of Highly Effective People)
What is a Micro Habit?
Microhabits are small, simple actions or behaviors that are easy to incorporate into your daily routine. Unlike major habits, which may require significant effort and time to develop (like “exercise everyday” or “eat healthy”), microhabits are tiny, manageable changes that can have a positive impact over time.
The concept is based on the idea that small, consistent actions can lead to big improvements in well-being, and productivity.
Benefits of Micro Habits
Top 10 Easiest Mirco Habits to Start (5 minutes or less!)
1. Drink enough water
Staying hydrated tops the list of best daily habits…and shockingly hard to do! But it’s surprising what water can do to maintain energy levels throughout the day. Throughout the day, I keep a water bottle within arm’s reach, sipping regularly….a cute water bottle like this one never hurts, either!
2. Make your bed
If you’ve ever heard Admiral McRaven’s speech, you know how important making your bed is!! (and if you haven’t–give it a listen next time you’re driving or doing dishes–it’s great!) I find making my bed as soon as I get up sets a productive tone for the rest of the day.
3. Eat a good breakfast
Fueling your body first thing in the morning is a great way to kickstart your day and give you an energy boost. Not a “breakfast” person? It’s OK! Something super simple like a protein shake or a banana with peanut butter is great!
4. Any exercise or physical activity
I know, I know, you have heard this one a zillion times. But there’s a reason for it! Physical activity can work wonders for both your body and mind.
This doesn’t have to be hour-long workouts. Look for different ways to stay active! Maybe it’s taking the stairs instead of the elevator or doing a quick stretch during a break. You don’t have to be a gym rat–just get your body moving!
5. Practice gratitude
It’s actually crazy how practicing gratitude or simply “giving thanks” can shift your mindset! It’s so easy to get caught up in the craziness of everyday life, that it’s so easy to lose touch with the good things in your life–the things you are truly grateful for.
It’s as easy as thinking of 5-10 things are you thankful for next time you miss that green light or get stuck behind the slowest car on the freeway!
6. Do a 5-minute tidy of the house before bed
Tidying up for just five minutes is a simple step yet so effective. It’s not about perfection–it can be as simple as folding the throw blankets, putting away stray shoes, wiping down the kitchen counters, and running the dishwasher. Hint: set a timer for your 5-minute tidy and you’ll be surprised at everything you can do!
Waking up to a tidy (not perfect) house sets you up for a better day.
7. Smile
Ok, this one I feel is OBVIOUS but do we do it enough?? Some days it’s A LOT easier to do, isn’t it?? But what about those rough days??
Smiling on the hard, stressful days can boost not only YOUR mood but the mood of others around you! And it can be more than an expression of happiness; it becomes a positive habit that contributes to your overall mental health.
8. Wear sunscreen
I make it a point to apply sunscreen every single day–not just on beach days! It’s a powerful defense against skin damage and skin cancer. Many sunscreens now come with added benefits like moisturizers and antioxidants, so I’m not only protecting my skin but giving it a little extra love.
Here is my holy grail sunscreen!
9. Stand up straight
I am on the struggle bus with this one but I try my best to make a conscious effort to use my CORE when sitting AND standing! It takes away so much stress off your back!
10. Get dressed
If you work at home, it’s easy to get into a comfy pajamas slump. Don’t fall into it! A simple, comfy outfit, your hair neat, and a little lip gloss can go A LONG way with how you look and feel! …not to mention your productivity! Learn to create a simple work-at-home capsule wardrobe.
65 Other Mirco Habit Examples (good habits to start!)
11. Be present in the moment.
12. Sleep a bit more.
13. Read something.
14. Tell someone you appreciate them.
15. Drink a glass of water right after waking up.
16. Take a few deep breaths before getting out of bed.
17. Stretch for 5 minutes (YouTube has some great, quick videos!).
18. Eat a serving of vegetables with each meal.
19. Use the stairs.
20. Stand up and stretch every hour if you have a desk job.
21. Take a short walk after a big meal.
22. Practice good posture while sitting and standing.
23. Turn off notifications during focused work time.
24. Write the next day’s to-do list before going to bed.
25. Set a timer for 5 minutes of mindful meditation.
26. Take a break from screens 30 minutes before bedtime.
27. Park farther away to get more steps in.
28. Leave your phone in another room during meals.
29. Compliment or thank someone each day.
30. Read 5-10 pages of a book.
31. Swap one unhealthy snack for a healthier option.
32. Plan your meals on a weekly or even daily basis.
33. Do 10 jumping jacks in the morning.
34. Learn and use a new vocabulary word each day.
35. Turn off social media notifications.
36. Limit caffeine intake after 2 pm.
37. Do one minute of stretching before bed.
38. Keep a daily to-do list.
39. Take a moment to appreciate nature each day.
40. Practice deep breathing during stressful moments.
41. Replace one cup of coffee with herbal tea.
42. Turn off your phone for 15 minutes of focused work.
43. Use a standing desk for a portion of your workday.
44. Reduce screen brightness 30 minutes before bedtime.
45. Clean or organize one small area each day.
46. Use a smaller plate for meals to control portions.
47. Listen to a podcast or audiobook during a short walk.
48. Set a goal to get 7-8 hours of sleep each night.
49. Turn off unnecessary lights to conserve energy.
50. Limit social media scrolling to a set time each day.
51. Write a note or text to a friend or loved one.
52. Focus on one task at a time to avoid multitasking.
53. Journal for 5 minutes.
54. Put things back after using them.
55. Keep a clear, organized kitchen counter.
56. Unsubscribe to unwanted emails
57. Eat a piece of fruit as a snack.
58. Drink a glass of water with every meal.
59. Try one new recipe each week/month.
60. Say no to non-essential requests.
61. Wake up 15 minutes earlier.
62. Close your eyes for one minute to refocus.
63. Read a few positive affirmations each morning.
64. Declutter the photo app on your phone.
65. Balance on one foot for 30 seconds, then switch.
66. Unfollow social media accounts that you don’t love.
67. Practice a random act of kindness.
68. Choose your outfit for the next day the night before.
69. Spend at least 5-10 minutes distraction-free, connecting with a loved one.
70. Listen to calming music while doing an easy work task.
71. Tidy your desk or workspace at the end of each day.
72. Send a joke or funny meme to a friend.
72. Create a “donate” area for things you no longer use.
73. Take 5 minutes to reflect on your day.
74. Take care of mail (trash or file) as soon as you check it.
75. Spend 10 minutes learning a new language with a language app.
Maintaining consistency with your micro habits
Maintaining consistency with micro habits can be fairly simple, as long as you don’t try to tackle too many at one time. Here are some other tips to stay on track:
- Link Habits: James Clear, author of Atomic Habits calls this “habit stacking.” It simply means to add a new habit on top of one habit you already do. For example, if you already brush your teeth each morning, you can “add” making your bed right after that. Stacking habits makes them harder to forget until both become routine.
- Flexibility: There will be days when your habit plan will go sideways– NO WORRIES! The goal is always progress, not perfection. Just learn to adapt and start again the next day, rather than abandoning them at the first sign of struggle!
- Accountability: It really helps to have a spouse, friend, loved one or roommate join you when you start a new habit. Plus, it’s more fun when you have support and encouragement from someone else!
I hope this gives you some great ideas on micro habits and good habits to start. Remember, the key is starting small and building success slowly…and always think about progress over perfection!
