Description

In this episode, we’ll discuss how to integrate genuine health habits without having to carve out an extra hour in your already packed day. This is all thanks to the science-backed theory of 'Micro-habits' – your key to daily consistency and personal growth.

A micro-habit, also known as a tiny habit, is exactly what it sounds like: a behaviour that takes between one and five minutes to complete. Because the time commitment is so minuscule, they require incredibly low resistance. And critically, low resistance directly leads to high consistency.

The episode highlights how this can be achieved, with practical guidance (Calls-to-Action) so that you can put these tips into immediate practice. No excuse! 

***You can find the full list of researched references below.

Main Discussion Points:

• Micro-Habits & Tiny Habits for Personal Growth.
• The Power of Cues for Habit Formation.
• Habit Stacking and Environmental Triggers.
• The Compounding Effects on Long-Term Success.
• Summary & Actionable Tips.

 Stay in the Know:
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• Things you can do right now to improve your health 

Resources/Freebies:

1.     Helpful Blog Posts/Videos:

• Exercise and Mental Health - Is There a Positive Link?
• Exercise, it is more than just for weight loss

2.   Almonds and Olivez Wellness Blog

For more Health and Wellness tips, follow or subscribe to the ‘Social-Ize Your Health’ Podcast on Spotify and Apple or wherever you listen to podcasts.  Leave a review and share it with someone who enjoys real conversations about health.

Sources:

• B.J. Fogg, Tiny Habits: The Small Changes That Change Everything and James Clear, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.
• Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
• Jeremiah F, Butson R, Oke A. New perspectives on repetitive behaviour. Psychol Res. 2025 Mar 6;89(2):61. doi: 10.1007/s00426-025-02092-6. PMID: 40048024; PMCID: PMC11885360.
• Shnayder-Adams, M. M., & Sekhar, A. (2021). Micro-habits for life-long learning. Abdominal Radiology,46(11), 5509–5512. 10.1007/s00261-021-03185-7 [DOI] [PubMed] [Google Scholar].
• Wollseiffen P, Ghadiri A, Scholz A, Strüder HK, Herpers R, Peters T, Schneider S. Short Bouts of Intensive Exercise During the Workday Have a Positive Effect on Neuro-cognitive Performance. Stress Health. 2016 Dec;32(5):514-523. doi: 10.1002/smi.2654. Epub 2015 Oct 9. PMID: 26449710.

Thanks for listening! Have a great day!