Lifestyle Medicine for Beginners: Getting Started with Microhabits

I have always been the "all or nothing" type of person. In fact, I think many of us are. Don't have time (or motivation) to clean the entire house today? Oh well, might as well not even start. Stumbled over some words during a presentation? I'm sure the whole thing was horrible. (etc.)

Sadly, we often apply this self-sabotaging, cognitive distortion to our health. 

Ate one cookie while trying to avoid sugar? Oops…might as well finish the package! Only have 20 minutes to exercise instead of the hour I hoped for? Guess I'll skip the gym completely.

This all-or-nothing, perfectionist type thinking is the enemy of our success. In addition, when it comes to health, the sheer amount of differing information and advice only piles on the feeling of overwhelm.

Are you looking for simple ways to improve your health without overwhelming changes? Did you know that *sustainable* wellness comes from small, consistent actions rather than major life overhauls (though these can work in the right situation). In fact, sometimes the easiest way to get started with lifestyle change comes with something we call *microhabits*.

The Power of Microhabits: Why Tiny Health Changes Create Lasting Results

A microhabit is a tiny action you can complete in under two minutes that, when practiced consistently, leads to significant health improvements. In fact, doing these small habits not only makes it easier to conserve energy and actually have the feeling of success after completing a task, but this even helps us create new pathways in our brains through repetition.

James Clear, in his book Atomic Habits, describes many of the principles of microhabits, and how to use them to create lasting change.

Unlike dramatic lifestyle overhauls that are hard to start and sustain, (especially if you are someone who is easily overwhelmed), microhabits stay below our "motivation threshold"—meaning they require so little effort that we can do them even on our worst days.

Does this sound like something you could add to your life? Let me give some examples.

Essential Beginner Microhabits for Better Health

Simple Water Habits for Natural Energy

Instead of making your goal "drinking 64 ounces of water every day", break this up into smaller more achievable goals you can accomplish throughout the day:

* Place a glass of water by your bed to drink first thing morning

* Drink a small glass before each meal

* Fill a water bottle whenever you use the bathroom

Two-Minute Movement Breaks Anyone Can Do

We can also apply this to exercise/movement:

* Do 10 squats while brushing your teeth

* Take a 60-second walking break every hour

* Stretch for one minute after waking up

(I'll bet that once you get started, you'll find that not only are you stronger and get more energy to do more, but you'll find that you enjoy the benefits of exercise enough to be able to do much more than these tiny goals!)

Tiny Food Shifts with Big Health Benefits

Not ready to ditch all of your eating habits for a major change? Start with these, and add as you are able:

* Add one additional vegetable to dinner

* Swap refined grains for whole grains in one meal daily

* Include a small handful of nuts or seeds as a snack

 Quick Evening Rituals for Better Rest

These microhabits can be applied to many different parts of our lives, and when added together, can make a huge difference in our overall health and how we feel. Want better sleep?

* Set a consistent bedtime alarm

* Dim lights 30 minutes before sleep

* Place electronic devices outside the bedroom

Tips for Success

Focus on one microhabit at a time, mastering it for 2-3 weeks before adding another. James Clear also recommends the principle of “habit stacking”, which is where you connect new microhabits to existing behaviors to increase success. For example, every time you take a work phone call (something you might do already), try standing up or walking around the office a bit.

While tracking helps establish habits, keep it simple with a checkmark on a calendar or brief journal note. Remember that consistency, not perfection, creates results—if you miss a day, employ the "never miss twice" rule. Try again tomorrow, or even later in the day!

Your First Week of Microhabits

 Select a microhabit that:

* Takes less than two minutes

* Addresses your biggest health concern

* Feels easy (about 2/10 difficulty)

* Is specific and actionable

Create a specific plan: "I will [microhabit] at [time] in [location]." Set up environmental triggers like placing a water bottle by your bed or setting out walking shoes by the door.

Celebrate completion with a small fist pump or marking your calendar with a colorful checkmark. These tiny celebrations release dopamine, strengthening those brain pathways.

Remember that transformative health changes don't require massive overhauls—just tiny, consistent actions performed daily.

Which microhabit will you start with today?