Micro Habit List

  • March in place for 30 seconds
  • Drink one glass of water each day
  • Eat a small piece of fruit each day
  • Chew your food 2 X more than you normally would
  • Do two wall pushups after brushing your teeth
  • Perform 5 jumping jacks
  • Brush your teeth after each meal
  • Walk to the mailbox twice and back (instead of once)
  • Prepare one extra meal at home each week
  • Do one sit up
  • Prepare your lunch the night before once this week
  • Stand up and walk for 2 minutes one extra time per day
  • Mike one extra portion of a meal and freeze
  • For every glass of wine, drink a full glass of water
  • Replace a soda with sparkling water and a splash of juice
  • Put one tablespoon (or teaspoon) less cream in your coffee

Another option is what one author calls a meal “upgrade.” Essentially, you make your tiny habit to upgrade each meal (or start with just one meal).

This means something like drinking water instead of soda, getting a side salad instead of fries (with an otherwise fast food meal), chewing each bite 4 times more than you normally would, etc.

These are just a few examples of tiny habits and there are many, many more that no doubt you could think of!