7 Micro-Habits that Changed My Life

Why am I so interested in habit change? Because my life used to be an unconscious stream of short-term dopamine hits. Whether it was another fast fashion haul I couldn’t afford, or binging on trash TV shows like Love Island or Real Housewives, it was mindless, comfortable and soul-destroying.

Month to month, my gym subscription ticked along in the background whilst I lied to myself for the hundredth time ‘I’ll definitely go tomorrow…’ I stumbled out of bed and into my home office every day at 8:55 am. I ordered takeaway most nights to the point where the local pizza delivery guys knew me by name.

In his book Atomic Habits, James Clear talks about how the British cycling team aimed to get just 1% better. Within five years, they’d transformed from 100 years of mediocrity to worldwide success. When you tried to pinpoint what they’d done differently to make such radical progress, it was seemingly insignificant things, like redesigning a bike seat or changing the pillows they slept on.

In much the same way, I took a magnifying glass to my own life and worked to make small but significant changes.

1. Put your phone across the room when you set your alarm

Truthfully? I’m not a morning person, and I’ll probably always struggle with it. Having my phone by the side of the bed may be convenient for turning off my alarm, but that’s exactly what makes it so easy to hit snooze! So I had to build a daily system where I stopped relying on myself to make good decisions when I was in no fit state to do so.

I used to think that self-love was steamy bubble baths, but I’m now more of the opinion that self-discipline is self-love.

I know… it will feel cruel when you have that crushing realization you have no choice but to get out of bed. But you will thank yourself for it.

2. Eat berries for breakfast

I’ve recently swapped out my daily ultra-processed cereal for a healthy bowl of oatmeal with blueberries. Not only do berries pack a nutrient-dense punch, but they’re loaded with antioxidants that may even protect again cancer. Slow-release carbs prevent my usual mid-morning sugar crash.

Put your health first, first thing. Not only is it better for your gut, but making positive choices at the start of your day sends a powerful signal to your subconscious mind. This has a ripple effect on the choices you make over the rest of your day.

3. Write down interesting thoughts, no matter how trivial

How many times have I tried to recall a super-interesting snippet, from an author I can’t quite remember, in an article I’d hazard a guess I read a few years ago?

Reading Tiago Forte’s book ‘Building a Second Brain’ helped me to understand that our brains aren’t designed to remember everything, so you’ve got to make it easier for yourself. Whether you’re reading something which resonates with you, or you just have a random late-night thought, you can develop a second brain incredibly quickly by getting into the simple habit of using the Notes app on your phone.

4. Say ‘I love you’ when you look in the mirror

Maybe not out loud in public, or people might think you’ve lost it! But in all seriousness, start being mindful of your self-talk. Smile at yourself sincerely. Tell yourself how much of a great job you’re doing and how much you love yourself. And make sure to look yourself straight in the eyes; mirrorwork is a powerful way of reprogramming your subconscious.

It might feel odd or even disingenuous at first, but see how your feelings about yourself begin to soften over time.

5. Stop multi-tasking when eating dinner

When I’m vaguely obsessing over a conversation I wish I could change two hours ago at work, half-watching my favorite TV series, and endlessly scrolling through Instagram, the last thing I’m doing is paying attention to the food I’m putting into my mouth.

To live more mindfully and appreciate the present moment, one of the best things you can do is to start paying full attention to the task at hand. Just concentrate on eating, and whenever your attention wanders, bring it back to your awareness of taste and texture.

6. Get out your gym gear the night before

It was nothing less than a revelation when I realized that I could hack my environmental cues. If you want to go to the gym in the morning but can’t get motivated, then in much the same way as putting your phone across the room before bed, you’ve got to think about ways in which you can set yourself up for success.

The tiny habit of getting my gym gear out the night before, right down to my socks and water bottle, made this a visible cue in the morning I just couldn’t ignore. The thought of going to the gym is worse than the thing itself, so work on ways to ease your mental resistance.

7. Don’t go to bed with a dirty sink

The concept of ‘tidy house, tidy mind’ is probably anything but a new one for you. However, there is so much truth packed into this.

It’s tempting at the end of a long day to leave dirty pans in the sink ‘to soak’ (yep, guilty!). But making a concerted effort to have a completely clean sink will cleanse your mind and empower you to go all in on your morning routine.

Focus on your daily systems, not the goal

I think that we’re all guilty of assuming that to live our best lives, we must make major overhauls.

It’s all about the big showy things – the visible presentation to the world of our extrinsic successes. From graduation ceremonies to wedding days, these are the moments we celebrate both individually and on a societal level. And then we don’t make necessary changes because it feels too overwhelming.

We have 24 precious hours in day-tight compartments, so using this time intentionally is what is going to really move the needle in our lives.

Have faith that compound interest will do the rest.

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About the Author: Intentional View is a personal development blog that encourages you to start your own individual revolution, by taking back control of your habitual thoughts, beliefs and actions. Become more intentional with weekly articles on mindfulness, productivity, minimalism and veganism.