Dear Friends,
One of my favorite podcasters, Liz Moody, recently did an episode about the power of microhabits.
Microhabits are tiny habits that take less than five minutes, but can have a huge impact on our health and happiness.
Habit science has shown that the easier and more fun a new habit is, the more likely we are to incorporate it into our routine.
And research is also showing that microhabits aren’t just easier to incorporate, in many cases they are just as effective as activities that require more time and energy.
Liz shared several of her favorite science-backed microhabits, including:
Micro workouts. We tend to think that, in order to be healthy, we have to do long, intense workouts. But it turns out that small amounts of exercise, spread throughout the day, possibly can make an even bigger difference. For example, just two minutes of walking after a meal can help prevent blood sugar spikes. And getting up and moving around at least once an hour can help combat the negative impacts of sitting too much.
Micro connections. We all know that social engagement is good for our mental and physical health. And, like movement, even small doses can have a big impact. Small moments of connection, especially if they involve eye contact, have been shown to increase our health and happiness. Say hi your neighbor, chat with the cashier in the checkout line - look for those opportunities to make small connections during your day.
Micro savoring. Notice something good, focus on it, and really savor it for ten to twenty seconds. It can be anything - a flower, the delicious taste of your food, a song on your playlist, being with someone you love. The key is to stop, notice, and fully savor.
Micro journaling. Journaling has been shown to have many mental and physical health benefits, and you don’t have to write pages and pages, or even a full paragraph, to see benefits. Liz suggests the 3-2-1 method, which consists of writing down at the end of the day:
3 moments of joy from your day
2 things you appreciate about yourself and how you showed up on this day
1 thing from the day that you don’t want to forget.
Do any of these micro habits appeal to you? If so, choose one and try it out this week. Make it as easy and fun as possible.
If you’re interested in learning more about the science behind these micro habits, and more fun and easy microhabits that Liz has found helpful (such as micro cleaning!), the full episode can be found on all the usual podcast places such as Apple and Spotify, or on YouTube at this link:
9 Quick Micro Habits To Get Healthier, Happier, and Wealthier
Much love,
Liz
