The Power of Micro Habits: Tiny Actions, Big Results

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Turning your whole life upside down at once and doing everything differently overnight – that often doesn’t work. Why? Because we usually don’t achieve big goals in one big leap, but through many small steps.

In this blog post you’ll learn why “micro habits” are a much more effective strategy to be successful. We’ll also give you valuable tips on how to integrate them into your daily routine.


Why you should focus on “micro habits”

“Micro habits” have the advantage that you don’t need a lot of time to implement them. That’s super advantageous – especially if you have a lot of stress in your everyday life.

In addition, the obstacle is much lower to just get started and put your plans into action.

Instead of radical immediate measures micro habits focus on small, regular patterns of behaviour in everyday life. At first glance, these seem almost insignificant, but the effect is tremendous – especially if you stick with them.


Want some examples? Here are the best ideas for effective micro-habits

1. Get fresh air daily

Fresh air and daylight reduce stress, strengthen your immune system, improve your mood and ensure a good night’s sleep.

The best part? Just 10 minutes a day are enough to benefit from the effects.

2. Start the day with a glass of water

Drinking a large glass of water in the morning (preferably lukewarm) stimulates metabolism and digestion, and helps the body remove metabolic waste products produced overnight.

3. Stand up at least once per hour

Sitting for long periods of time increases the risk of back pain, obesity and metabolic disorders. So get up!

By taking short breaks from sitting, you can counteract the risk factors mentioned above and, by the way, even improve your concentration, learning ability and performance.

4. Practice gratitude every day

We often take a lot for granted and focus on what makes us unhappy.

By consciously taking a few minutes each day to write down what you’re grateful for, you’ll shift your attention to what you value and away from what you think you’re lacking.

A powerful mindshift that will help you become happier and more serene in the long run!


Establishing micro habits: the best tips

Did this inspire you to include micro habits in your daily routine? Then we have a few tips on how you can easily integrate them into your everyday life:

1. Set your overall goal

You want to fit into your favourite pants again or run a half marathon next year?

As a first step, think about an overall, big goal that you want to achieve with the help of micro habits.

Then ask yourself:

What are the smallest possible habits that are easy to implement in everyday life and contribute to my goal?

It is best to divide the big task into subtasks and then focus on the small steps.

2. Pair your new habits with regular occasions

New habits (this also applies to micro habits) are easier to stick to if they are linked to a specific prompting occasion.

The concept: Whenever the occasion occurs, you perform the small habit.

A simple example:

If you want to move more in your daily life, use your lunch break as occasion. Whenever your lunch break starts, go for a walk.

3. Stick to it

A crucial point is: Micro habits don’t work if you don’t practice them regularly.

So don’t just put your new mini habits on your to-do list, also set a reminder for them.

That way, you’ll keep them in mind even during stressful times.

4. Reward yourself

You can also reward yourself for performing your micro habits. Positive reinforcement makes it even easier to maintain your new habits – or even add more new routines.

Set milestones that you’ll treat yourself to once you reach them.

For example, how about going to the cinema, buying a new piece of clothing, or booking a relaxing spa treatment?

Pick something that brings you joy.


That’s how you can achieve long-term success with mini-habits

When you integrate micro habits into your daily routine, you lay the foundation for BIG changes with just a few minutes per day.

Important: Sometimes it takes a little patience before the effects become visible or noticeable. You just have to stick with it and keep going.

After all, one thing is for sure: Sooner or later the time will come for you to be rewarded for your dedication and perseverance.


Looking for more inspiration for effective micro habits? In the BodyFast app, you’ll find personalized fasting plans, delicious recipes tailored to your fasting lifestyle, daily motivational coachings, as well as numerous weekly tasks to help you transform your habits in the long run.


3 comentarios sobre “The Power of Micro Habits: Tiny Actions, Big Results

  1. April Contestar

    I deal with severe depression and this is how I have gained so much weight. I binge late a night.
    I need lots of help and support.
    I really want to try and have a life again. if anyone know about depression it is an illness and not easy to get out of, wanting the pain to go away is a constant battle. I want it I just can’t do it.
    April (FormallyDoris)

    • Jenny M. Contestar

      Hello April,

      We believe your message is very brave and would like to thank you for sharing it.

      An idea that comes to our mind: Maybe you’d like to join our community on Facebook. We are sure you’ll be finding like-minded people for mutual support. You even have the option to publish posts anonymously there, it’s a safe space for you to ask questions, get tips and motivation.

      Here’s the link in case you like the idea:

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