A micro-habit is a tiny behavior you do daily that takes less than two minutes. Think flossing one tooth, doing one push-up, or writing one sentence. These minimal efforts lower the barrier to starting, making it easy to stick with them over time.

Start any new habit by scaling it down to two minutes or less. This makes it nearly impossible to say no.

Big goals overwhelm your brain, triggering resistance. Micro-habits bypass that by focusing on identity—'I am the kind of person who reads one page a day.' Over weeks, that identity grows, and the habit naturally expands.

Link a new micro-habit to an existing routine. After I pour my coffee, I will meditate for 30 seconds.

After completing your micro-habit, do a small celebration—a fist pump, a smile, or saying 'good job.' This releases dopamine, reinforcing the behavior and making you want to repeat it.

Pick one tiny action you can do today. Put your gym clothes next to your bed. Write one sentence in a journal. Drink a glass of water after waking. Start so small it feels silly—then watch it compound.