7 Realistic Micro-Habits To Live Better Every Day

I’m tired of lists of habits that are unattainable for most people. Even worse is when someone tells you to get up at 5 a.m. every day or to run 10 kilometers every day as a micro-habit.

Each micro-habit here requires no more than one minute per day and leverages a task that most people already do. None of these can completely transform or revolutionize your life, but they can each help you live a little better each day, which adds up over time.

I’m inspired by BJ Fogg’s research in “Tiny Habits” and the Japanese concept of kaizen. It’s difficult to avoid a task when it’s so minor, therefore there’s no need for willpower. The best part is that it becomes a normal part of your everyday routine after a while, so you’re behaving in your best interests without even realizing it!

I’ve stayed away from frivolous concepts and focused on things I’ve done in my own life that have solid academic backing. Don’t try to tackle everything on this list at once; instead, select the items that you believe will be beneficial to you. You can return later for additional or construct your own to fit your needs. Let’s get started!

1. For up to two minutes, lie on your back and hang your head and shoulders off the bed.

We don’t twist our bodies enough in our daily lives. Before going to sleep, do this small stretch to open up the chest and get some circulation circulating to the heart and brain. It also feels great!

It also alleviates some of the impact for folks who are bent over their desk at work.

2. Leave a glass of water near your bed when you sleep. 

You’ve heard to drink a glass of water when you wake up. But do you do it? So, Bring the body out of its dehydrated state as there’s already a glass staring at you in the morning when you get up. My advice is to put it in front of you so you can’t ignore it.

3. Turn off autoplay and place the remote and phone near the television.

Streaming services want you to watch more of their content and become addicted to them. Because I was too lazy to stop when the next episode auto-played, I would end myself watching three episodes in a row when I only intended to watch one.

Turn off the feature and place your remote control next to the TV so you have to physically stand up to continue watching. It gives you the option of doing something else with your time and moving your body.

4. Factor in the cost of any convenience purchases into your overall health budget.

There are a plethora of items we may get to make us feel more relaxed and accomplish less work. Do you really need Alexa to turn the lights on and off for you when you could just walk over to the switch?

Calculate how many steps/calories purchasing the item will cost you, and make sure you replace it if you opt to buy. Don’t sacrifice easy daily movements to avoid going to the gym.

5. When you go to the bathroom, do extra squats.

Doctors utilize the Chair Test to assess functional fitness. It may appear simple when you are young and healthy, but it is a critical ability that deteriorates as we age, lowering our quality of life. We sit for lengthy periods of time in modern living, which can weaken our muscles and make it difficult to stand.

This does not imply that you should squat in the gym and destroy your back. When you’re done in the bathroom, try slipping in a few squats. It may only be 10 squats every day, but it adds up over time.

6. Brush your teeth with one leg in the morning and the other leg in the evening.

Balance is often missed until it is no longer there. Isn’t it amazing that most of us can get through the majority of our days without falling? Balance can deteriorate as a result of accidents or aging, contributing to painful falls.

The amount of time you can stand on one leg is also a good measure of your overall brain function. When I brush my teeth in the morning, I stand on my left leg, and when I brush my teeth in the evening, I stand on my right leg. I wobbled a lot at first, but now I can easily maintain 2 minutes on each leg.

7. Make sure your butt is in the back of whatever chair you’re sitting in.

Despite a decade of martial arts training, my posture was terrible due to the manner I sat at the computer. My back muscles were weakened by the space I left between my butt and the chair’s backrest.

I don’t strive for perfect posture; instead, I make sure my butt is flush against the backrest at all times. The other parts of healthy seated posture will feel more natural as a result of this.

7. Follow the 20–20–20 rule.

Surprisingly, humans didn’t evolve to spend half their waking hours staring at a screen. The 20–20–20 rule is simple:

Set a timer for every 20 minutes to look away from a screen for 20 seconds at an object 20 feet away.

Make sure to blink while you are focused on the object in the distance too. While following this rule isn’t a license to spend 16 hours in a computer chair, it can help reduce the strain on your eyes.

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