Every year, many of us set ambitious resolutions with the best intentions, only to find ourselves overwhelmed and discouraged a few weeks later, and feeling as though we have failed. Often time this ends up with us giving up on the goal entirely and ending up at the same place we were before we set the goal.
The problem isn’t setting goals, the problem lies in our approach. When we only rely on willpower and momentum to make drastic changes, we set ourselves up for burnout.
But how do we prevent this? Microhabits.
Consistency beats intensity every time. It’s better to do tiny good things for your physical or mental health consistently than nothing at all. Microhabits—small, simple actions that are easy to repeat—help us avoid the cycle of all-or-nothing thinking and set the stage for lasting change. (Sustainability is so important for long term growth!)
Why Do Microhabits Work?
Prevent Burnout:
Microhabits are so small they feel effortless, which helps you avoid the overwhelm that often accompanies big resolutions. You don't have to disrupt your usual daily life or routines, just add one small thing into it.
Celebrate Small Wins:
Completing a microhabit—no matter how small—provides a sense of accomplishment, let yourself celebrate and be proud of yourself! Each win builds confidence, motivates you to keep going, and subconsciously encourages you to do more and more good things for yourself.
Build Momentum:
Tiny actions compound over time. A few minutes of effort each day can lead to significant results in the long run. Slow and steady wins the race.
Sustain Long-Term Change:
Unlike grand resolutions that fade when motivation wanes (because let's face it, motivation ALWAYS fades at times), microhabits are sustainable because they rely on consistency, not intensity.
Microhabits to Try
If you’re ready to bring microhabits into your daily life, here are some great ideas to get you started:
For a Healthier Diet:
Drink a glass of water first thing in the morning.
Add one serving of vegetables to a meal each day.
Swap one sugary snack for a piece of fruit.
Prepare one healthy meal at home per week.
For Getting in More Movement:
Stretch for five minutes when you wake up.
Take the stairs instead of the elevator.
Do 10 squats or push-ups during a TV commercial break.
Walk around your block, yard, or driveway once a day.
For Mental Health:
Write down one thing you’re grateful for each day.
Spend one minute focusing on your breath.
Step outside for a few minutes of fresh air.
Limit phone use before bedtime by setting a timer for 10 minutes of screen-free time.
Consistency Beats Intensity
When we set goals that feel too big, we’re often left doing nothing at all when we inevitably get tired.
For example, I have been pretty open about my struggle with excessive phone usage, especially in the evening, which began to seriously affect how I sleep. I tried to stop using my phone two hours before bedtime, but that was such a big change, I barely even got started before I quit. Now, I use a charger for my phone that requires it to stay on my nightstand, so I can't hold it in bed and endlessly scroll through TikTok. It gives me time to be able to pick up a book (another goal I've set is to read more) and read, even if just for 5 minutes before I go to bed. It's been so much easier to do this than to shut off my phone hours before bed. And guess what? I've started falling asleep easier, and faster! And my quality of sleep has even improved. The more I benefit from these habits, the more I want to make sure I do them!
Microhabits remove that pressure of maintaining huge changes. They’re easy to incorporate into your day, and their slow building impact is so much more effective than sporadic bursts of effort.
Instead of committing to an hour-long workout every day, start with five minutes of movement. Over time, you’ll naturally want to do more.
Rather than overhauling your entire diet, focus on one small, healthy swap each week.
If meditation feels daunting, begin with one minute of mindful breathing. That single minute could eventually become 10 or more.
Make Microhabits a Lifestyle
The beauty of microhabits is that they create a positive ripple effect in your life. Just like when I started seeing better sleep from one small habit, it motivated me to put my phone away earlier and earlier each night, starting with small steps and celebrating each win helps you stick to your habits and reach your goals without feeling burned out or frustrated.
At Empower Yoga Hartwell, we believe in the power of small, consistent steps to transform your health and well-being. We know that every action counts.
Let’s focus on progress, not perfection, and embrace the journey—one microhabit at a time!
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