Small Shifts, Big Difference — How Micro-Habits Boost Your Wellbeing

Wellness often feels overwhelming. For me, it's this constant flow of information about perfectly curated morning routines, recipes you should be making, sleep habits, how many times you should exercise, etc. It’s easy to burn out before we’ve even begun. And for a busy/distracted mind like mine, the ONLY thing that works is this idea of tiny little habits that pile up to create real change.

What are Micro-Habits?

Micro-habits are small, manageable actions you can repeat daily—like drinking a glass of water with lemon first thing or taking a two-minute stretch before getting out of bed (I do both. Usually the stretches are with the kids jumping on top of me, but I love it!).

Dr BJ Fogg, creator of the Tiny Habits method, emphasises picking habits so small they’re "laughable" and hard to miss. Motivation isn’t required because the habit is so easy that feel seamless, but little by little they create a real-life ripple effect

Why Micro-Habits Work

1. Consistency beats intensity – Small, daily actions become automatic, long after big bursts of effort fade. Here a few examples of how to apply:

   Instead of waking up in the morning and spending the first 10min of your day scrolling, use that time to take 5 big breaths and repeat to yourself "today is going to be a good day" or any mantra that resonates.

2. Positive momentum – Each tiny win creates a dopamine boost, reinforcing and inspiring more habits. After 5 days changing a piece of chocolate for 2 apricots, I felt 100% more motivated to continue because I had this reinforcement/reminder that I can do it!

3. Low stress and flexible – As your brain loves efficiency, micro-habits bypass resistance and adapt easily. You don't feel you need to work extremely hard to complete your goals.

   In a world that is always asking so much of ourselves, the last thing your brain wants is another challenge. So, micro habits work because they can be anchored to something you already do (e.g. after brushing teeth, before bed) 

   
   

   However, make sure to always celebrate, even just in your head (“Nice one!”)—to reinforce the habit

   
   

Simple Micro-Habits to Try Daily

• Water on waking: One glass first thing kickstarts hydration and energy .

• 2-minute midday stretch or breath work: Easy reset during work or practice 

• Try one new veggie every day

• 1-minute evening gratitude: A night-time moment helps rewire positivity. Find 1 thing you loved about your day. Just ONE!  

• Outdoor moment: Every time you get out of the house, stop! Take 2 big breaths, look around you and find 2 things you like. A few minutes of sunshine and fresh air can soothe stress and sharpen focus before starting your day

  
  

Pick one micro-habit above, or make up your own. Stick with it for seven days and share your experience with us. How did it feel? What did you notice? Let’s celebrate the small steps together.

Because wellness isn’t about doing more—it’s about feeling more

I hope this is as useful as it is for me. In moments when you feel something needs to change, start small, very very small and build up to the bigger picture. Believe in yourself! You can make it happen

What are Micro-Habits?