In our fast-paced lives, we can easily find ourselves opting for fast food, skipping meals, or sacrificing sleep to work a little longer. With busy schedules it can feel overwhelming to think about making a change—even when it comes to our health.
But here’s the thing about building healthy habits: you don’t have to make drastic changes all at once. It’s all about finding a starting point, staying consistent, and letting small actions add up over time.
In the beginning, it takes some self-discipline and time before the habit goes from being hard and requiring focus and attention to the point where it becomes easier, and eventually, automatic. Building healthy habits is all about consistency and making them part of your daily routine.
The magic of microHabits.
That’s where microHabits come in. MicroHabits are designed to be small, easy to do activities that are quick enough to fit into even the busiest schedule, so even when life becomes hectic or your energy feels limited, the simplicity of the habit you want to install always allows you to do it. Whether it’s an extra pushup a day or a glass of water before bed, these small actions add up over time. Here are a few more examples of some quick, easy microHabits to try:
- Stretch for 2 minutes after waking up: A short, quick stretch in the morning can increase flexibility and allow you to add more exercises over time.
- Take the stairs instead of the elevator: An easy and impactful way to add activity to your day. If you’re just starting out, take the stairs for one or two flights to start, then gradually add more as you build strength.
- Set a reminder to stand up every hour: If you’re sitting for long periods, a quick 30-second walk or stretch can help clear your mind and boost your mood.
- Focus on deep breathing once every day: Practicing mindful breathing can reduce stress and help center your mind.
- Replace one sugary snack with a healthier option: Depending on your stage of the plan, swap a candy bar for a handful of nuts or a piece of fruit.
- Drink a glass of water before each meal: Not only can this help you stay hydrated, it may reduce overeating.
These small actions can be easy to integrate into your day, and over time, they can build the foundation for more significant health habits. And the best part? Each new Habit of Health installation makes it easier to install the next. Known as the Halo Effect, each newly learned behavior builds momentum as your brain and mind start growing and expanding, moving out of mindless thinking and instead awakening the desire, capacity and ability to create what it is focusing on: creating better health!
The journey of building habits is a process, not a race.
Even on the days when you feel like you’ve slipped up, the key is getting back on track immediately. The more you show up for yourself, the more ingrained these habits become, and the closer you get to long-term health transformation.
Remember, keep it simple, start small, and celebrate your successes—no matter how small they may seem. Every little step counts!