“Turns out, we have to earn motivation by doing the actions that promote it in our lives. Motivation isn’t something we catch or just miraculously ‘have.’”

- Performance coach Sarah Sarkis, Psy.D.

Build on Your Success

Habits — but micro

A habit is nothing more than a memory. It’s your brain relating a certain situation (like your alarm going off in the morning) with an action (like meditating or brushing your teeth) without you really having to think about it. Most of our lives are stacked with too much to do already. That’s where the concept of micro-habits, habits that you can do in as little as 30 seconds, comes in.

“A micro-habit is a concrete step that reminds you: ‘Not only do I theoretically want to do this thing, I want to do it in reality,’” says Art Markman, Ph.D., professor at the University of Texas at Austin. Sarah Sarkis, Psy.D., certified executive and performance coach, adds: “Micro-habits give you a durable source of 1% progress each day.”

And just think where you’d be in a year if you made 1% progress each day. 

In this workshop, I will teach you how to create healthy habits through a process called 

habit stacking.

Think of your habits like puzzle pieces.
Performance coach Sarah Sarkis, Psy.D, says there are a few “habit stacks” she loves, like doing breathwork and a mindfulness practice while getting a dose of sunlight. She also tries to stack sleeping with a mindfulness activity or one that relaxes the nervous system. But the options are endless. You could even stack human connection with exercise by meeting up with a friend to walk your dogs.

Divide and conquer.
You can also focus on doing one action, like exercise, for longer, says Professor Art Markman, Ph.D. In this case, “chunking” habits — performing longer activities in short bursts throughout the day — is a smart approach, according to Sarkis. You might break 40 minutes of exercise into 10-minute bouts during the morning, noon, late afternoon, and evening. Psychologically, this can feel easier than carving out 40 consecutive minutes.

Be wary of outcome addiction.
So many of us think: “I'll be happy when .” “I'll get motivated when.” First of all, that is a monster you cannot satiate,” Sarkis says. Secondly, it's putting the emphasis on the outcome and not the actual process of how you get there. “It'll get you through January and maybe February but it won’t work long-term.” Instead, focus on process (the steps you’ll take to reach your desired outcome) and identity (the key values associated with your goal, like “I am a person who values movement”) goals. Learn more about this concept in James Clear’s Atomic Habits.

Practice Self-Compassion
Markman says you should be at least as kind to yourself as you are to your friends. “If you had a friend who was trying to change their eating habits, and one day they ate really badly relative to what they wanted to do, you wouldn't say to your friend, ‘well, that's it, you're never going to do it.’ You'd commend them on all the effort that they put in so far, you'd tell them tomorrow's another day.” Give yourself that same courtesy.

Let's Get It!

You’re ready. You’re armed with the information and tips you need to make this a year filled with new, healthy habits. This week, continue to hone your original habit, or start stacking to move closer toward the best version of you. Then, keep going — challenge yourself to continue that process and tackle new goals throughout 2023.
Below, you’ll find a glossary of habit terminology we’ve compiled from all these experts’ input. Take a screenshot or print it out to keep their advice handy, and get ready to crush this year.

morning Micro-habits

A 10-second cold shower

This can energize you and build resilience, per Sarkis.

30-second plank

This is one of the best core strengtheners there is but the movement itself is less important than doing it consistently.

Hydration

Functional nutritionist Luciana Godoi MS, RD, suggests starting with H20 and AG1, then coffee, then one more glass of water to front load your hydration.

Intention for the Day

To stay focused, ask yourself: What’s one thing I want to get out of this day that will help me achieve my larger goals?

Sunlight therapy

Even two minutes is beneficial for your circadian rhythm — and therefore, your sleep, as well as mood regulation and focus — both first thing in the morning and again before the sun sets in the evening, Sarkis says.

3-minute walk

As little as three minutes can get your blood flowing. Push your intensity even harder and you can get metabolic benefits in as few as four seconds, according to a study out of the University of Texas.

lunchtime Micro-habits

Breath break

Take a long inhale and equally long exhale without pausing. Repeat 10 times to give your central nervous system a break, leaving you more relaxed and focused, Sarkis says.

30 seconds of reverse lunges (each side)

Build consistency, lower-body strength, and balance.

Lime Squeeze with lunch

“Adding lime to water [or food] can help aid digestion,” says Godoi.

Friends touch point

Social relationships are key for mental and physical health, studies show. Sarkis suggests committing to texting a friend or family member daily.

Forest bathing

“We know that getting outside reduces stress and allows the mind to calm down,” says Esposito. Even viewing photos of nature has benefits, according to research.

nighttime Micro-habits

Tomorrow’s to-do list

“When we get into bed, our brain starts to scan for what’s coming up that we need to do,” Sarkis says. Making a list wards that off.

Pre-bed stretching

One systematic review found that pre-bed “meditative movement” like yoga could improve sleep quality.

Healthy fat w/ dinner

“Healthy fat is super important for the brain,” says Godoi. “You can’t go wrong with avocado.” Other good options include wild salmon as well as nuts and seeds like walnuts and pumpkin seeds.