I’m trying to have the mindset that the key to a healthier, more balanced life isn’t a major overhaul—but a few tiny tweaks to my day.

Enter: micro-habits.

I’ve decided I’m going to incorporate small, simple actions that take just a few minutes (or seconds!) each day. The idea – when practiced consistently, they will create powerful momentum. I’m thinking of them as wellness on autopilot—easy to do, and hopefully even easier to maintain.

In this post, I’ll explain how micro-habits are supporting the Four Pillars of Health I mentioned in my last post: Nutrition, Exercise, Sleep, and Stress, and show you how I started building them into my routine.

Why I Think Micro-Habits Work

Micro-habits can be effective because they sidestep the all-or-nothing mindset. Instead of aiming to run 5 miles, you break it down into more manageable and comfortable steps like start with lacing up your shoes. So instead of a complete diet overhaul, I started with adding one extra veggie to my plate.

For me, small actions help me lower resistance, build confidence, and activate my brain’s reward system. Over time, they build up —just like interest in a savings account.

Micro-Habits for Each Pillar of Health

1. Nutrition

– I’ve started to drink water before meals to help digestion, and I’ve read it may prevent overeating.

– I’ve started to add one veggie to my plate – No need to change the whole meal—just enrich it.

– I’ve added a quick breakfast that works for me that high in protein and low in fat, perfect for my working mum life style. I’ve read how other mums try prepping breakfast at night – such as overnight oats or a quick smoothie plan = less stress tomorrow. I’ve not tried this yet but it’s an idea. For now, protein weetabix with a banana and some Greek yogurt works.

2. Exercise

– I read that walking for 15-20 minutes after each meal can help reduce sugar spikes. As I live with acute PCOS this is a big thing for me, so now after each meal, I power walk on my walking pad. This works well for me and means by the end of the day I’ve done between 8-10k steps and fits perfectly for me as my job is quite sedentary.

– I recently was having regular chats with a health coach through the NHS and things he suggested included: 5 squats after brushing your teeth – Tiny, effective, and stackable. Stretch for 1 minute mid-morning and afternoon – Set a phone reminder. Walk while on phone calls – Turn “screen time” into “step time.”. We’ve even started a team steps challenge at work which seems to be encouraging and supporting us all.

– As I’m still recovering from major surgery and infection, I’m limited to what I’m able to do at the moment. My goal is to get back to clubbercise and Zumba as I love these classes. But for now, I’m trying to do some light strength exercises with a yoga bar at home twice a week.

3. Sleep

– Dim lights 30 minutes before bed, I read it signals your body it’s time to wind down.

– Set a “wind-down” alarm or Gentle reminder – my phone gives me a little tinkle alarm to say it’s 11pm and I should be getting ready for bed. Such a simple thing but it works well for me.

– No screens 10 minutes before sleep – Give your brain a break. Instead, I tend to pop on a podcast or a chapter of an audiobook and wear my light mask for 10 minutes, self care and a wind down!

4. Stress (This is a tricky one for me)

– 2 minutes of deep breathing in the morning, I try and do this before I even get out of bed after my alarm

– Find a way to help you feel grounded each day. I find hugs work wonders, I’ll hug my husband and within 10 seconds you will always hear a little voice say “Family Hug Time”.. its quite precious and definitely lifts your mood on those tough days.

– I find silliness can help reset your nervous system. We do this with dance parties with our little one. They work great for her too if we are just on the edge of a tantrum, we “rewind the day” and have a dance to Florence and the Machines shake it out. Never fails to bring a smile to our faces.

How to Build Micro-Habits That Stick

Start small. Ridiculously small. Like “drink a sip of water” small. The key is consistency over intensity. I started with remembering to fill and drink my water whilst I worked, then added in a skin care routine, brushing my teeth was on the list at one point. It doesn’t matter how long it takes, everyone’s journey is their own.

Here’s how to make them part of your daily flow:

Habit stacking – Pair new habits with existing ones. (e.g., stretch after brushing your teeth). Visual cues – Sticky notes, alarms, or placing items in sight can nudge you into action. Track your progress – Whether it’s a paper tracker or an app, seeing your streak builds motivation. For me, I like to log things – I’m a very visual person. If I can see it, it seems to sit better in my mind.

Final Thoughts

Health doesn’t have to be all or nothing. It’s not about perfection—it’s about showing up for yourself in small, consistent ways.

So, what’s one micro-habit you’ll try today? Let me know in the comments, or message me—I’d love to cheer you on.