Ever since Atomic Habits left James Clear’s mind and entered the book markets, you have been obsessed with the idea of doing something seemingly insignificant and getting big results over time.
Me too, and here’s why we’ve both been like that!
Correct me if I’m wrong, but you are most likely always showered with the idea of how much you should hustle, push yourself, and strive for whatever you want. So you do it!
You take those cold showers, cook healthy breakfasts, read self-development books, jog every morning, weightlift, give your best at work, run back home, cook, clean, call parents, bathe kids, love your partner… and the moment you put your head on the pillow, you have 30 seconds of self-pity before exhaustion knocks you out.
Because giving EVERYTHING is good, but also incredibly tiring – both emotionally and physically.
That is why, when presented with the idea of developing micro habits, you are likely to jump on that wagon because the other option, the one where it’s 100% at all times, is simply unbearable.
And I am right there with you!
My mental health has suffered enough of that “hustle, bustle, strive for it, sleep 3 hours, and attend all webinars” type of advice.
I am all up for trying less and getting more. Even if I try less and stay in the same spot, I will be happy. I need a break!
So, I’ve compiled a list of 50 micro habits for better mental health that are said to require close to zero energy but promise great results over time.
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The Rule of Choosing Micro Habits
If you are anything like me, you might grab a micro habit and turn it into a macro habit (is that a thing?). You will want results now instead of later but would like to do less.
Well, make up your mind!
Because micro habits are about slow progress. You don’t get overnight success with those, regardless of how much you crave them.
5 Reasons to love micro habits
- They are easy to start because they require minimal effort and take just a few minutes.
- It’s easy to be consistent because they require less effort and fit into any time slot.
- They are less overwhelming because they take a smaller part of your day and life.
- They build momentum with small wins that give you that tiny push to keep going.
- Micro habits can easily be adjusted or scaled up, allowing for flexibility in growth.
50 Micro Habits For Feeling Better
These are simple, doable, and common-sense micro habits for better mental health that require minimum effort and just a few minutes of your time. Keep that in mind when reading the ideas below.
Morning Micro Habits
- Hydrate immediately – drink a glass of water after you wake up
- Sunlight exposure – spend 5 minutes outside or near a bright and sunny window. Sunlight exposure helps your circadian rhythm.
- Deep breathing – practice just a few minutes of deep breathing. You can follow this rhythm: inhale while counting to 4, hold while counting to 4, and exhale while counting to 4. You can do that with any number you feel comfortable with.
- Gratitude journaling – list 3 things you are grateful for. If you need more ideas, here are 100 things you can be grateful for right now.
- Stretching – I use this video every morning to gently stretch myself and wake up my body.
Work/Study Micro Habits
- Positive affirmations – say one of these productivity affirmations before you start your work day.
- Clean your workspace – it takes two minutes to tidy your workspace and quickly dust your keyboard and mouse.
- Time blocking – spend a few minutes planning your day in blocks of time. When are you likely to be most focused? When would you usually need a break? Dedicate time to checking emails and communicating any questions with managers, supervisors, or colleagues.
- Task prioritization – take two minutes to choose your priority for the day and assign the other daily tasks a priority score.
- Standing breaks – if you work at a desk, you want to get up and stretch your legs for at least 3-5 minutes every hour or so.
Break Time
- Walk for 10 minutes during your lunch breaks.
- If you can, practice 5 minutes of mindful breathing in your breaks. It will recharge you for the rest of the day.
- Healthy snacks – it might take longer to prepare them, but making the decision is the micro habit you’re after. Here are 50 no-bake homemade snack ideas to try.
- Mini digital detox – social media is addictive, so take 10 minutes to unplug from all devices.
- Do a grounding technique on your breaks. Name 3 things you can see, 3 sounds you can hear, and 3 different parts of your body.
Evening Routine
- Reflective journaling – rate your day, write down your most challenging moments, your happiest moment of the day, a small win of the day, and your focus for tomorrow.
- Lay out clothes for tomorrow – decide what you want to wear so you reduce decision fatigue in the morning.
- Unplug early – at least an hour before going to sleep.
- Light reading – pick a book you won’t get obsessed with and are able to put down when you need to sleep.
- Bedtime stretching – this 5-minute stretch routine will help your muscles relax and prepare your body for restful sleep.
Self-Care micro habits
- 2-minute face massage – here’s a quick tutorial if you don’t know how to massage your face
- Hand care – leave your hand cream at your work desk, on your bedside table, or next to the handwash in your bathroom. These are clues to use it often.
- Hydrating skin routine – a micro skincare routine consists of two or three products only, and it should take three minutes to complete.
- Nail care – after you get out of the shower in the evenings, push your cuticles back, file your nails if needed, and use hand cream to finish it all up.
- Foot bath – not a daily habit, but soaking your feet in warm water for a few minutes on colder days is such a relief for your nerves and will calm you down quickly.
Social connection
- Daily check-in – try to message or call a friend every day.
- Compliment someone – give one genuine compliment to someone around you.
- Express gratitude – if gratitude journaling isn’t for you, try to express gratitude verbally. Thank someone in your life for something they’ve done for you or just for being by your side.
- Plan a meet-up – yes, meet-ups aren’t micro habits, but getting into the habit of reaching out to people is.
- Join online groups – spare a few minutes daily to check into community groups on topics you’re interested in.
Mental health
- Positive visualization – spend 5 minutes visualizing your success.
- Self-compassion – practice speaking kindly to yourself.
- Limit news consumption – set a 10-minute news limit.
- Mindful eating – eat one meal without distractions.
- Daily affirmations – repeat positive affirmations.
Physical health
- 10-Minute workout – do a short exercise routine.
- Posture check – set reminders to check your posture.
- Healthy hydration – drink water throughout the day.
- Balanced meals – plan meals with balanced nutrients.
- Sleep hygiene – maintain a consistent sleep schedule.
Hobbies and creativity
- Creative time – spend 10 minutes on a creative hobby.
- Learn something new – dedicate 5 minutes to learning a new skill.
- Puzzle-solving – do a puzzle or brain game daily.
- Music enjoyment – listen to your favorite music.
- Art creation – draw or doodle for 5 minutes.
Relaxation techniques
- Progressive muscle relaxation – practice this for 5 minutes.
- Guided imagery – follow a 5-minute guided imagery session.
- Aromatherapy – use essential oils to relax.
- Epsom salt bath – take a relaxing bath once a week.
- Nature sounds – listen to nature sounds to unwind.
Get Your List of Micro Habits
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Blogger, dreamer, procrastinator, and lover of everything soul-touching. My mission is to make you laugh, provoke your thoughts, light up your day and inspire you to fall in love with life and yourself.