Quick answer: Microsteps are small, easy changes to your daily routine that add up to meaningful change over time. Instead of overhauling your life overnight, you choose one area, such as food, fitness, family, money, gratitude or sleep, and commit to a tiny daily action, like a five-minute evening wind-down or writing down one thing you are grateful for.
What microsteps can you adopt for a more productive, fulfilling life?
In his insightful TED Talk on the psychology of your future self, psychologist Dan Gilbert says: "Human beings are works in progress that mistakenly think they're finished" (Gilbert, 2014).
Think about it. How much has your life changed in the last ten years? Do you find yourself evolving into someone you never realised you could be?
Are there things you wish you had done, want to do now or have always dreamed about but never actually started?
There is a simple way to begin, and that is through microsteps.
What are microsteps and how can they help?
Microsteps are small changes you can make to your daily routine to improve an area of your life you would like to change. This is not a call to run 10 kilometres tomorrow or never eat chocolate again. By breaking each goal down into manageable, everyday habits, you can begin transforming for the better.
The idea draws on the Japanese concept of Kaizen, or continuous improvement, where small steps that take minimal effort build into lasting change. Stanford researcher BJ Fogg explores the same idea in his book Tiny Habits: The Small Changes That Change Everything (2019), which shows how starting small makes new habits easier to keep.
To begin, find one element of your life you would like to improve through small, actionable steps. To help, we have broken down some key areas you can start with today.
Microstep ideas for six key areas of life
Food, fitness, family, money, gratitude and sleep. Below are ideas for microsteps you can add to your daily routine and begin practising now.
- Food: Take five minutes in the morning to plan your meals for the day, or set a cut-off time for eating before bed.
- Fitness: Dedicate workout time with someone you love, even if it is five minutes. Or choose to take the stairs.
- Family: Set aside 10 minutes of your day to call or message a family member, or reach out once a week.
- Money: Set calendar reminders to pay your bills on time, or check in on your budget once a week.
- Gratitude: Send a handwritten thank you note, or use a journal to write down one thing each day you are grateful for. Read more in Gratitude with a small "G".
- Sleep: Sleep is a foundation of physical and mental wellbeing. Spend just 5 to 10 minutes each evening on a wind-down routine, such as brewing a cup of our caffeine-free Herbal Sleep Tea, and set a regular bedtime that allows for the 7 to 9 hours of sleep the Sleep Health Foundation says most adults need.
Create your own list by writing it in your journal or diary, and find out what works for you. Remember, this is your own journey.
How to make a microstep stick
Small changes practised every day or week can help you grow in many areas of your life. A few simple ways to help a new microstep stick:
- Attach it to something you already do. For example, apply our Mindfulness Essential Oil Roller and take three slow breaths each time you sit down at your desk.
- Keep it tiny. Make the step so small it feels almost too easy.
- Celebrate it. Notice and enjoy each small win.
Microsteps are actionable, long-lasting steps to positive change. Change your habits, change your life.
Frequently asked questions
What is the difference between microsteps and habits?
A microstep is the smallest possible action that moves you towards a goal. When you repeat a microstep consistently, it becomes a habit.
How long does it take for a microstep to become a habit?
It varies from person to person and depends on the habit. The key is consistency. Keep the step small enough that you can repeat it every day.
What is a good first microstep for better sleep?
Set a regular bedtime and spend five minutes winding down before it, away from screens. Find more simple ideas in our Sleep and Wellness Answers hub and our guide on how to fix your sleep schedule.
Keep exploring
References
- Gilbert, D. (2014). The psychology of your future self. TED2014. Watch on TED.
- Fogg, B.J. (2019). Tiny Habits: The Small Changes That Change Everything. Virgin Books. View book.
- Sleep Health Foundation. Understanding and Helping Poor Sleep. View article.
Written by Shaye Milford.
