1. microhabits have minimal barriers to entry. they’re so small that you can easily start them without much effort or resistance. for instance, doing one push-up or writing a single sentence in your journal requires very little activation energy.
2. consistently practising microhabits builds momentum over time. when you perform a tiny action daily, it reinforces positive behaviour and creates a sense of accomplishment. this consistency helps you stay on track toward your larger goals.
3. neuroplasticity! our brains adapt to repeated behaviours. by consistently practising microhabits, you strengthen neural pathways associated with those actions. over time, these pathways become more automatic, making it easier to maintain the habit.
4. microhabits shape your self-image. when you consistently label yourself as someone who meditates for a minute each day or reads a page before bed, it reinforces that identity. you’re more likely to continue the behaviour because it aligns with who you believe you are.
5. celebrating small victories boosts motivation. completing a microhabit provides a sense of achievement, even if it’s minor. these wins encourage you to keep going and build positive associations with the habit.

1. setting unrealistic expectations: starting with overly ambitious microhabits can lead to frustration. instead, choose tiny actions that you can consistently perform without feeling overwhelmed.
2. skipping counting or accountability: not tracking your progress can hinder success. use a simple system (like a checklist or app) to monitor your daily microhabit completion. accountability helps maintain consistency.
3. neglecting consistency: microhabits rely on daily repetition. skipping days disrupts the habit-building process. even if you’re tired or busy, commit to your tiny actions consistently.
4. lack of trigger or cue: without a clear trigger, it’s easy to forget your microhabit. associate it with an existing routine (e.g., after brushing your teeth) to create a cue.
5. not celebrating small wins: acknowledge each successful completion. celebrate these small victories to reinforce positive associations with the habit.
6. changing too many habits simultaneously:  focus on one microhabit at a time. trying to establish multiple habits simultaneously can lead to overwhelm and decreased adherence.

1. visual reminders: place visual cues in your environment. for instance, if you want to drink more water, keep a water bottle on your desk as a reminder.
2. pair with existing habits: attach your microhabit to an existing routine. for example, if you want to stretch daily, do it right after brushing your teeth in the morning.
3. track progress: use a habit-tracking app or a simple calendar. mark each day you complete your microhabit. seeing your streak grow can be motivating.
4. accountability: share your microhabits with a friend or family member. having someone to check in with can boost motivation.
5. set clear goals: define specific goals for your microhabits. for instance, instead of “exercise more,” set a goal like “walk for 5 minutes daily.”
6. reflect on benefits: regularly remind yourself why you started. reflect on the positive impact these small actions will have over time.

1. drink a glass of water when you wake up
2. take five deep breaths before starting work
3. stretch or do yoga for five minutes every morning
4. clean off the top of your desk before leaving your room
5. meditate for just five minutes
6. create a list before grocery shopping
7. learn something new each day
8. use affirmations, or visualisation to boost your mindset

- clean up my bedroom bc yesterday we made a mess out of it, three out of four ppl knocked down their drinks - and no, we weren't drunk yet - go to my classes and actually pay attention - answer emails - i'll still try to work a bit on my project before going to bed

• Go to the library ✅ picked up a book for my chemistry competition
• Study for my chemistry test tmrw ✅ I have been studying for it for almost a week, and I honestly don't feel very good about it, but I know I studied hard so it should be ok
• Study for my physics test on Friday ✅ only a bit, but it still counts!
• Play the piano ✅
• Grocery shopping ✅ bought some great protein bars
• Finish my social studies assignment ✅ I am honestly kind of proud about how I did it, I actually took a lot of time to make it great
• Do my German hw ✅
• Exercise ❎ I thought i would be alone in my room, but my stepsister was here today lmao so I didn't want to exercise in front of her

I also beat my anxiety and wore a bit of make up to school today! I know it's normal, but I honestly feel like lipstick on a pig whenever I wear even the slightest amount, but I wore some corrector, eye pencil and a tinted lip balm, and the girls in my class said i looked great 🥹🫶🏻