Micro Habit Stacking: 25 Small Changes To Improve Your Life

Building habits in small ways is a sustainable approach that doesn’t overwhelm your brain.

Thomas Oppong
Personal Growth
Published in
4 min readJul 21, 2021


Photo: Tim Chow/Unsplash

Building better habits is hard, especially in the beginning. Sprints don’t work. Massive changes hardly work. Aiming for one giant step doesn’t end well. Many people rely on habit building systems to start new healthy habits.

A great system can give your willpower a break, so you can focus on repeatable behaviours that deliver results. Better systems applied well will make your habits automatic over time.

But a good system requires time to deliver incremental changes because healthy new habits take time to stick.

The only way to get over the hurdle is to start with a consistency plan too small to fail: a habit formation system that fits your personality, attitude, environment and goals in life.

A small action daily is infinitely better and more impactful than a massive change you can’t sustain. It’s also a realistic and attainable way to teach your brain healthy habits.

Jim Rohn once said, “Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”

Here are 25 micro habits that can improve many areas of your life. Each action can help you build a sustainable habit over time — a consistent system that can deliver incremental results.

“Make it so easy you can’t say no,” says Leo Babauta.

  1. Start your day with at least one glass of water — hydrate before you get yourself a cup of coffee.
  2. Make time for a few minutes of quiet time to think about the good day ahead or prepare yourself for the day.
  3. Don’t get straight to your email just yet — take the morning in (enjoy the peaceful sunrise). Put off checking emails and social updates.
  4. Read a page or two of your favourite book instead of aiming for a complete chapter.
  5. Don’t make your morning workout a chore. Instead of an hour or half an hour exercise, try five minutes or less plank, push up, sit-up or squat.
  6. If you want to meditate, start…



Thomas Oppong
Personal Growth

Author | Habits, Philosophy & Psychology. As seen on Forbes, Inc. and Business Insider. For my popular essays, go here: https://thomasoppong.com