Everyone wants to be happier and healthier right? It may seem daunting, but a small change in your daily habits can be all it takes.
If you haven’t come across Atomic Habits, by James Clear, it’s a brilliant read that explores how small, consistent changes can lead to remarkable results. This idea – known as micro wellness – is more powerful than you might expect. In this blog, we explore: What Are Micro-Wellness Habits? Small Daily Changes for a Healthier, Happier Life.
What Is Micro Wellness?
Micro wellness is the practice of slotting small, positive habits into your everyday routine. These habits are so simple they’re almost effortless, but over time, they create a life that could transform your wellbeing.
Examples include:
- Drinking a glass of water before your morning coffee
- Taking a 5-minute walk after lunch
- Doing a 1-minute breathing exercise before a meeting
- Writing down one thing you’re grateful for each evening
These actions may seem tiny on their own, but they add up. As James Clear puts it, “Habits are the compound interest of self-improvement.”
Why Micro Wellness Habits Work
- Setting huge goals can often fail because they rely on how motivated you are – which changes daily. Micro wellness habits, on the other hand, are easy to start and easy to maintain.
- They become part of your identity: “I’m someone who moves every day” or
“I’m someone who takes care of my mental health”. When you believe in the kind of person you are becoming, your habits can naturally align. - If you miss one day of a tiny habit, you are far less likely to throw the towel in altogether. unlike huge shifts, which can just amount to a feeling of guilt if you miss one day.
- Being time poor means we can’t spare an hour for an exercise class, but 10 squats at home is totally doable.
How Can You Start Your Micro Wellness Routine?
Micro Wellness in Everyday Life
Let’s look at how micro wellness can show up through your day:
☀️ Morning Micro Wellness
- Stack existing habits together: After brushing your teeth, do 10 squats or a 30-second stretch.
- Mindful moment: Take 3 deep breaths before checking your phone when you wake up.
Workday Micro Wellness
- Posture check: Adjust your seat every hour, make sure you are sitting up straight and are comfortable.
- Digital detox: Try the ‘Pomodoro technique’, which means 25 minutes of focused work followed by a 5-minute break. Developed in the 80s, it helps resist distractions and boost productivity. As noted by IONOS UK, its strength lies in its simplicity: just a timer and a plan to stay mentally fresh amid daily interruptions. [1]
- Hydration nudge: Keep a reusable water bottle on your desk and sip regularly. You can even get ones with motivational wording on that encourage you to finish the contents!
- Workspace wins: Organising your home working environment properly can boost productivity by up to 31%, and a clutter-free workspace can increase productivity by 88%. Have a small tidy at the end of each work day and give yourself a more productive tomorrow. [2]
On the Road Micro Wellness
- Pre-drive pause: Take a moment to breathe and calm yourself before starting the engine.
- Phone-free zone: Activate ‘Do Not Disturb’ mode whilst you are driving to avoid calls and texts distracting you on your journey. These are distracting and could endanger you and other drivers.
- Practice gratitude on your commute: Reflect on one thing you’re thankful for in your life before you leave for work, or when you get there.
Evening Micro Wellness
- No blue light wind-down ritual: Dim the lights in your bedroom and read a few pages of a book rather than scroll on your phone.
- Sleep cut off: Put your phone away in a drawer or face down on your bedside table 30 minutes before bed to stop the temptation of doom scrolling.
Start Small. Stay Consistent. See the Change.
So, what’s one tiny habit you can start today?
Maybe it’s a glass of water. A walk around the block. A moment of stillness before your commute. Whatever it is, start now and let it grow.
If you enjoyed reading this, check out 5 Healthy Road Trip Habits.
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