The Little Habits that Could: Unleashing Goal-Getting with Micro Habits
Have you ever tried to change your behavior or activities to achieve a personal or professional goal? Have you felt overwhelmed about where and how to start? Perhaps you took that first step but tried to change too many things at once, which led to the inability to stick to anything for the long-term.
Where I have found success is focusing on changing 1 to 2 small or micro habits at a time. This will help make these new behaviors / activities part of your daily routine, which will increase the chances of long-term adaptation.
How did micro-habits work for me? One day, I sighed a fairly loud “ooouuff” after running up a flight of stairs. I got triggered, but in a good way. As I was approaching a milestone birthday, I wanted to ensure I had the energy to do all the things that are important to me (e.g., spend time and traveling with my family). My goal became to get to a healthier weight and better fitness level so I can feel more energetic. My usual modus operandi was to cycle through weight loss and weight gain. I decided to try something different this time versus doing the same thing and expecting a different result (or what most would define as the definition of crazy). Hence, I took classes and became certified as a Health & Wellness Coach. The one big learning from my certification classes was the importance of focusing on changing no more than a couple small things at a time, and then consistently doing them until they become coded as “habits.” According to research, habits make up about 40% of our behavior on any given day. Many believe that will power is what ultimately helps drive change. It may intially help to drive change, but it doesn’t help sustain it. Micro habits allow us to take actions without much thought or effort, and they are the key to achieving long-term success.
“Habits are what allow us to do a thing with difficulty the first time, but soon do it more and more easily, until eventually, it becomes a part of who we are.”
Micro habits can be incorporated into your daily routine without disrupting it. Some examples:
Goal of reducing stress – Taking just five minutes each morning to meditate can help reduce stress and increase focus throughout the day. This is one micro habit I do every morning and have now added to my evening winddown routine as well.
Goal of getting healthier – Reducing / cutting out sugary drinks (like soda/pop), which can save on a significant number of calories per day/week. Instead, replacing the sugary drink with water (or fruit infused water if you want some flavor). Once your body adjusts to this change, then layer on another healthier habit, and then another, and so on.
Goal of developing a growth mindset – Spending a few minutes each day reading or learning something new can help improve your knowledge and skills over time. My friend – a teacher and mom of two – leveraged any wait time at her kids' after school activities to read. She has read and reviewed 56 books in the one year since she started her journey as the @LoungechairLibrarian on Instagram. Inspiring!
“Success is the sum of small efforts, repeated day in and day out.”
Another benefit of micro habits is that they can help you overcome procrastination. Many people struggle with procrastination because they feel overwhelmed by the size and scope of their goals. By breaking down your goals into small, manageable tasks, you may feels less overwhelmed and will make progress towards your goals…one step at a time.
Overall, micro habits are a powerful tool for achieving long-term success. It goes back to the mindset of the power of small—the idea that small, consistent actions can lead to big results over time. By focusing on developing micro habits, you can overcome procrastination, build momentum, and ultimately accomplish any goal!
Ready to turn tiny actions into big success? Check out The Power of Small: 7 Steps That Lead to Big Success and start building momentum today!