Microhabits
In brief
Section titled “In brief”- Microhabits are small actions that calm the nervous system
- They are applicable within minutes
- Five categories: Mind Body, Digital, Mental, Social, Environment
- Consistency is more important than quantity
- Immediate effect on stress levels and mental calm
What are microhabits?
Section titled “What are microhabits?”Microhabits are small, repeatable actions that calm the autonomic nervous system and contribute to daily mental calm. Unlike major lifestyle changes, microhabits are:
- Applicable within minutes
- Easy to fit into your daily routine
- Immediately noticeable in effect
- Cumulative in action
Mind Body
Section titled “Mind Body”Physical microhabits that directly affect the nervous system:
| Microhabit | Effect |
|---|---|
| Three deep breaths per hour | Resets the nervous system |
| Regularly correct posture | Lowers stress signals |
| Brief hand massage or acupressure | Reduces tension |
| Feet flat on the ground | Direct grounding |
| Mini stretches at the desk | Reduces muscle tension |
Digital
Section titled “Digital”Microhabits to reduce digital overstimulation:
| Microhabit | Effect |
|---|---|
| Every 30 minutes, look away for 30 seconds | Relaxes eyes and mind |
| 1 meal per day without phone | Mindful eating, less stress |
| Limit push notifications | Lowers mental noise |
| Avoid blue light 15 min before sleep | Improves sleep quality |
Mental
Section titled “Mental”Cognitive microhabits for emotional regulation:
| Microhabit | Effect |
|---|---|
| Note three small daily wins | Reduces anxiety |
| Label emotions | Lowers stress response |
| 5-second pause before you respond | Prevents impulsive reactions |
| Focus on one small next step | Reduces overwhelm |
| Reframe frustration as curiosity | Changes perspective |
Social
Section titled “Social”Microhabits for social connection:
| Microhabit | Effect |
|---|---|
| Brief 2-minute connection | Lowers cortisol |
| Give small compliments | Improves mood (for both) |
| Brief humor moment | Lowers stress hormones |
| Observe kindness | Raises oxytocin |
| 1 minute micro-empathy | Strengthens social bond |
Environment
Section titled “Environment”Microhabits to optimize your environment:
| Microhabit | Effect |
|---|---|
| 5 minutes of natural light | Raises serotonin |
| Improve air quality | Ventilation or plants |
| Tidy up 1 item daily | More mental clarity |
| Use pleasant scent | Citrus or lavender calms |
| Small temperature adjustments | Improves rest |
How to begin
Section titled “How to begin”Step 1: Choose one microhabit
Section titled “Step 1: Choose one microhabit”Select the microhabit that best fits your biggest stress source.
Step 2: Link to a trigger
Section titled “Step 2: Link to a trigger”Connect the microhabit to something you already do:
- “After opening my laptop, I take three deep breaths”
- “Before I eat, I put my phone away”
Step 3: Keep it small
Section titled “Step 3: Keep it small”Make the threshold as low as possible. One breath is better than no breath.
Step 4: Build up
Section titled “Step 4: Build up”Only add a new microhabit when the first feels automatic.
Summary
Section titled “Summary”Veelgestelde vragen
What are microhabits?
Microhabits are small, repeatable actions that calm the autonomic nervous system and contribute to daily mental calm. They are applicable within minutes and have an immediate effect on stress levels.
How do microhabits work on the nervous system?
Microhabits activate the parasympathetic nervous system (rest-and-recovery mode) and lower cortisol. By repeating them regularly, they become automatic and have a cumulative effect on well-being.
Which microhabits can I apply immediately?
Start with three deep breaths per hour, look away from your screen every 30 minutes, and take a five-second pause before you respond. These are applicable anywhere and anytime.
How many microhabits should I do per day?
Start with one or two microhabits and gradually build up. Consistency is more important than quantity. Choose microhabits that fit your daily routine and triggers.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.