The Power of Tiny Habits, Part 1

Imagine you want to get healthier, but the idea of an intense workout or overhauling your entire diet feels overwhelming. A friend suggests just taking a five-minute walk every day or drink a glass of water first thing in the morning. It seems almost too simple to be effective, right?

Maybe. Maybe not. Research from major universities has shown that those tiny actions, repeated consistently, can be the start of a powerful change. One study, published in the Harvard Business Review, focused on how small steps in any task create a positive feedback loop. With each minor achievement, dopamine is released, which reinforces the behavior and increases the likelihood of repetition.

Tiny habits encourage us to make incremental changes, which tend to be easier to sustain than big, dramatic changes. A study published in The European Journal of Social Psychology found that forming a new habit can take anywhere from 18 to 254 days, depending on complexity and consistency. Smaller habits, which require less effort, tend to be easier to stick to, allowing us to maintain consistency and sustain over time.

Got 5 minutes? Here's some tiny habits you could try.

Morning Stretch (2 Minutes)

Don't reach for your phone first thing in the morning! Instead, try a couple of minutes of stretching. This can help release muscle tension, increase blood flow, and prepare your body for the day ahead. Studies show that easy stretching in the morning can lower cortisol levels, reducing stress and improving mood. Plus, it just feels good to stretch.

Morning Deep Breathing (2 minutes)

Taking just two minutes to practice deep breathing can help lower stress and anxiety by activating the body’s relaxation response. In addition, deep breathing can reduce heart rate, lower blood pressure, and enhance focus.

Morning Hydration (1 minute)

Starting the day with a glass of water helps hydrate your body, improves energy levels, and can even aid digestion. While hydration is often overlooked, staying hydrated has been linked to higher energy levels and improved mental clarity.

So there it is. Five minutes of your morning dedicated to improving how you feel the rest of the day and perhaps the rest of your life.

Stay tuned. In part 2 of this blog series, I'll delve into why tiny habits work.

In the meantime, think small.