It only takes a few simple habits to improve your results.
Changing your habits is hard at first, especially when you’re starting. The sprint doesn’t work.
A massive change is unlikely to work. Trying to accomplish all in one go will not be successful. Habit-building systems often help the building of healthy habits.
When you adopt a sound system, you can let your willpower rest, so you can focus on repeatable behaviors that lead to results. Healthy habits become ingrained only after time, so a sound system takes time to lead to incremental changes.
The only way to get over the hurdle is to start with a consistent program that won’t fail: a framework for habit formation that fits your personality, attitude, setting, environment, and life goals.
The little actions you take daily are more important and impactful than a massive change that can’t be sustained. You can also use it to teach your healthy brain habits in a realistic and achievable manner.
Jim Rohn once said, “Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”
Below you will find 20 micro habits you can adopt to improve various areas in your life. As you take each action over time, you will develop a sustainable practice — a system that can deliver incremental results.
“Make it so easy you can’t say no,” says Leo Babauta.
The 20 Micro-habits Commandments.
- Drink a glass of water first thing in the morning — hydrate yourself before you get yourself a cup of coffee.
- Spend some quiet time contemplating the day ahead or preparing yourself for the day.
- Enjoy the sunrise and the peace of the morning (do not check email right away). Put off checking your email and interacting with social media.
- Take a moment to read a page or two of your favorite book rather than completing a whole chapter.
- Avoid making your morning workout a chore. Try a five-minute plank, push-up, sit-up, or squat instead of spending some time exercising for an hour or half an hour.
- Try meditating more often for just one minute a day rather than ten. Do not make a habit of it if you are struggling.
- You will feel more focused and energetic when eating a healthy breakfast (whole grains, protein, and healthy fats).
- Decide to make fewer decisions first thing in the morning. A brain that is overworked and overstressed causes fatigue. So work on your high-priority tasks first thing in the morning to manage your energy.
- Before starting actual work, clear your work environment of all distractions — noise, notifications, and email tabs. With calming music, you can be more focused or productive.
- Start the day on a productive note by referring to your to-do list from the night before.
- Throughout the day, schedule short downtimes between tasks. For example, if you spend an hour in deep work, take a break every five minutes.
- If you have time to spare, you can listen to a podcast, read a thought-provoking article, or take a walk to clear your head.
- Every day, spend at least 30 minutes engaging in a relaxing side hobby you enjoy — it can be scheduled for the evening or in the morning.
- Take three minutes to review your day each day. Then write down your best three wins or whatever is on your mind right before you go to bed. This habit calms you down.
- Ensure that you know what you need to do and what appointments and meetings you will attend the following day before you go to bed, so you can concentrate on getting your work done.
- Invest in a physical book as a pre-sleep ritual instead of distracting yourself with digital devices. As you wind down for the night, you can read before sleep.
- Live a healthy lifestyle by eating more superfoods containing brain-boosting nutrients: leafy vegetables, berries, fruits, dark chocolate, fish, grains, and nuts. As a result, you’ll feel energetic every day.
- Sleeping well the night before is the key to a successful day. Sleep habits significantly affect your mood throughout the day. Therefore, you can invest in your body and mind by getting quality sleep.
- You will feel a lot happier and have a positive outlook if you are more social every day. Spend quality time with your friends, colleagues, and loved ones.
- Keep monthly investments small and watch out for small expenses. Benjamin Franklin once said, “Watch out for small expenses, they leak.” On the other hand, small investments each month can build a substantial income for your later years.
Keep practicing them and revising as necessary to build good habits. Keeping small traditions is a sustainable approach that does not overwhelm your brain.