BTN News: Science indicates that establishing a habit requires 66 days, contrary to the popular belief that 21 days are sufficient. Marketing campaigns often promote the idea that just three weeks of practice can embed a new routine in our lives. However, in reality, changing habits is challenging. No one has 21 or 66 identical days to dedicate to a new habit, and our brains resist changes in routines.
Despite this, we constantly hear messages encouraging us to adopt a healthy lifestyle. Success stories stress the need for motivation and discipline. Beatriz Crespo, a cum laude PhD in medicine and high-performance sports, has extensively researched health and lifestyle. She explains in her book, Micro Healthy Habits, co-authored with AI, that making small decisions in your daily routine can significantly contribute to a healthy lifestyle. These actions take no more than two minutes and can transform your life.
What Are Micro Habits?
Micro habits are actions that take less than two minutes and are easy to incorporate into daily routines. When combined, they lead to a healthier lifestyle in a simple and enjoyable way. For example, changing your diet is a major challenge. Starting by choosing seasonal foods, which takes just two minutes, can make the process less overwhelming. Adding other micro habits like reading food labels to ensure the first three ingredients are not salt, starches, or sugar also helps. Using your hands to measure portions—two palms for fruits and vegetables, one palm for proteins, and a fist for carbs—is another useful tip.
The First Micro Habit to Implement
Crespo recommends starting with a simple habit: looking yourself in the eye in the mirror each morning. In our rushed lives, we often only hear the day’s demands in our heads. Instead, take a moment when washing your face to look in the mirror and tell yourself you’re doing great. This positive reinforcement can be a powerful start to your day.
The Most Important Habit
The most crucial habit, according to Crespo, is being present in the moment. This isn’t about mindfulness per se but about self-love and emotional awareness. Many bad habits, especially related to diet, stem from stress and anxiety. Being present helps manage these emotions, which can positively impact other areas of your life, including diet and exercise.
Lifestyle and Time Management
Feeling good about ourselves requires aligning our desires with what we can realistically do and accepting it. For example, if you can’t always cook healthy meals, opt for convenient yet healthy alternatives like canned chickpeas or legumes. Living in a fast-paced world often disrupts our routines, not because of our own failings but due to external factors.
Five Effective Micro Habits
- Positivity Ritual: Change your environment to shift your mood. For instance, spraying perfume in your car after work can help transition to a different mindset.
- Physical Activity: If you’ve been sedentary all day, stand up and sit down 30 times. This simple exercise activates your nervous, cardiovascular, and respiratory systems.
- Food Labels: Check the first three ingredients on food labels. Ensure the main ingredient is prominent and avoid products with salt, sugar, or starches.
- Mirror Affirmations: Spend a few seconds looking at yourself in the mirror without focusing on flaws. This can boost your consciousness and self-esteem.
- Exercise Motivation: Instead of focusing on the end goal (like running 10 km), simply put on your shoes. This small act can motivate you to engage in physical activity, whether it’s a walk or a workout.
By integrating these micro habits into your daily life, you can gradually build a healthier lifestyle in a manageable and enjoyable way.
