Micro-habits are small enough that they take less than two minutes. They can be practiced every day and can completely change our circumstance.
Here are 21 of my favorites for morning, afternoon and anytime.
Morning Habits
1. Drink Two Glasses Of Water Upon Waking
When we wake, our body has not had water for 6 to 8 hours and is already in a state of dehydration. Drinking two glasses of water restores your hydration and gives you energy for the day.
2. Make Your Bed Every Day
When you make your bed in the morning, you start the day with a task completed. And if you have a rubbish day, you’ll return to a bed that is made. Take it from a SEAL commander.
3. Stretch To Keep Your Back Healthy
We spend so much time hunched over laptops and craning our neck to view our mobile phones. The long term consequences of this can affect our overall spine health. Daily stretches increase blood circulation, increase fine motor skills and increase mobility. And a simple morning stretch routine boosts energy for the rest of the day.
4. Either: i) Avoid Social Media Until A Certain Time; or ii) Limit It To Several Times
A founder of one of the dominant social media platforms said:
“[Social media] literally changes your relationship with society, with each other. It probably interferes with productivity in weird ways. God only knows what it’s doing to our children’s brains.”
Numerous studies have looked at the negative effects of overusing social media.
I love social media but lately I’ve been more focused on using it in moderation and putting other activities first.
5. Avoid Processed Or Packaged Foods
The vast majority of nicely packaged snacks contain lots of processed food or are high in sugar. They give our brains an injection of glucose which, once burned, dumps us into fatigue. Eat whole foods for sustained energy and mental clarity.
6. Sugary Drinks In Moderation
It takes a fraction of a second to decide on a non-sugary drink instead of a sugary one. With anywhere from 30 to 50 grams of sugar for some sugary drinks, too many can be tough on our brains.
7. Strengthen Your Core
Strengthening your abdominal area builds core strength, which keeps your body agile and dynamic. In as little as two minutes a day, there are a range of exercises to build core strength, that don’t have to be sit-ups (eg. a plank exercise). What’s more you can do these in the house without needing to go to a gym. Beyond this, every day activities like walking, gardening, and carrying moderate loads all help to build core strength.
8. Say ‘Yes’ Spontaneously
Saying ‘yes’ to something you might not normally do, takes you out of your comfort zone. And this is important for ongoing growth and expansion. I’m not suggesting you ‘yes’ to something dangerous, but a little ‘crazy’ is good for all of us now and then.
Afternoon Habits
9. Avoid Coffee After 4pm
According to ‘Why We Sleep’ by Matthew Walker, caffeine has a half-life of five to seven hours in the body. That means it takes this amount of time for your body to remove at least half the effects of caffeine. So if you drink coffee at 4pm, by 11pm there’s a good chance 50% of the caffeine will still be in your system, which could disturb sleep. Limiting coffee to the mornings or early afternoon means less chance of it causing trouble with our night-time recovery.
10. Write A Short Journal Entry
In as little as two minutes you can write what you’ve done in the day. This makes us more reflective and gives us a thread to track our memories through life. Lately I’ve been using the Day One app to track my entries.
11. Read Three Pages Of A Book
Struggle to read a book? Many people can read more by changing their benchmark. Instead of focusing on getting through the book, change the goal to reading three pages every day. In those three pages, we often get absorbed in the book and read more, without it seeming like a chore. Success stories of today – Warren Buffet, Bill Gates, Oprah Winfrey and many more – attribute a large part of their success to reading.1)
12. Reflect On Your Goals Or Resolutions
Many people write resolutions every year and don’t look at them until the following year. Set yourself the practice of re-visiting your goals every day and you’ll be amazed how this keeps them in focus.
13. Write Or Say One Goal x10
I guarantee you if you take one goal and either write it or say it out loud x10, your conscious mind will focus attention on how to make it happen. Connecting a physical action (writing or saying something), helps your brain with these processes of external storage and encoding.
External storage provides a cue that brings your goal into focus. Encoding helps your brain determine what is retained and what is discarded in memory.
By focusing on a goal on a regular basis, you are literally teaching your brain to maintain your goal in conscious attention, so that you filter the external environment for signals that are relevant to that goal.
The research supports this. People who write, say or describe goals vividly are up to 1.2 to 1.4 times more likely to realise their goals. 2)
14. Focus On One Thing You’ve Done Or Are Grateful For
You’ve done great things today. Within each and every day, think of one thing where you surprised yourself. This gives us joy. It makes us feel fulfilled. It costs nothing and is quick to do.
15. Do One Thing You’ve Been Avoiding
If you’re like me, you might have a list of things you know you need to do, but have been avoiding. Sometimes I feel like this list owns me, not me owning it. So I started doing one thing on this list every day. Very quickly this list became smaller and I feel all the better for it.
16. Book A Catch Up With Someone You Enjoy Spending Time With
Some of the most meaningful insights you’ll have in life, come from talking with people you enjoy spending time with. Take two minutes to book a coffee with one of these people. You’ll never regret it.
Anytime Habits
17. Tell Your Partner/Family You Appreciate Them
A few years ago The New York Times said married couples only talk to each other, on average, less than 4 minutes a day. In another psychology study, researchers found that unless husbands and wives told each other five positive things for every one negative thing, the marriage would likely fail. If you’re in a relationship, tell the person you appreciate or love them every day. And if not in a relationship, tell someone in your family or a close friend how much they mean to you.
18. Acknowledge One Person Each Day Who Made A Difference To You
Just recently a person in my professional network had lunch with me and shared some incredible stories. I told them how much of a difference it had made to me; that they had taken time and shared their wealth of experience. When you acknowledge the kindness that someone else has done for you, you strengthen your relationship with them. This is important because a 75 year study by Harvard researchers found that the ongoing strength of relationships is vital to ongoing happiness.
19. Stop & Focus On Your Breathing
Once a day…stop. Spend two minutes focusing on your breathing. Even in the midst of chaos, it will give you calm. It will clear your mind. And it will put your body and thoughts back in sync for what you need to do next.
20. Belief & Discipline
Belief and discipline are incredibly underrated. Above talent and IQ, if you believe in yourself and pursue your priorities with continued practice, you’ll achieve remarkable results.
In 2005 Martin Seligman and Angela Ducksworth from the University of Pennsylvania conducted two seperate studies on eighth grade students. They wanted to put to the test whether those students with higher propensity to focus would outperform those students who had higher IQs.
The research found that “highly self-disciplined adolescents outperformed their more impulsive peers on every academic-performance variable, including report-card grades, standardized achievement-test scores, admission to a competitive high school.” 3)
You might say anyone can work hard to get slightly ahead. This may be true, but in this study those with discipline weren’t a bit ahead. For many of the indications, the correlation between self-discipline and achievement was often twice the size of the correlation when compared with the cohort of high IQ students.
So if you have two minutes, push one doubt that you have aside or do one action that helps with you one of your goals.
21. Update Your Habit List
I’ve spent months researching and understanding habits. The simple lesson I learned is to practice simple habits, connected to goals, and do them every day. To do this, a habit list can help you track whether what you wanted to do, is what you actually did. I update my habit list daily. Sometimes I miss things. But looking at this list and updating it is enough to keep me focused on what actions I want to create.
If you enjoyed this article, I’d love to hear which is your favorite among this list or any other micro-habits that are important to your success. Consider leaving a comment below.
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