Creating healthy habits can be tough, when we’re in the thick of comfortable habits that we’ve had for years.
And while it’s super tempting to want to tackle our most difficult habits, sometimes the best way to swap out a “bad habit” is with simple, quick one minute habits that you can build into bigger ones.
If you’re in a place where you want to make changes in your life, but you’re not ready for big changes – start with focusing on continuous improvement.
In most of these, you’ll need to complete follow-up steps, but I find that the hardest part is often just starting the task.
Almost all of our habits can be broken down into tiny actions – so if you have a big goal, and it’s feeling overwhelming, I’m here to show you some actions you can take to kickstart bigger habits to get you toward your goal.
It’s all about starting small – because we want lasting habits that help us become our best selves and sometimes the best way to make your actions sustainable is by making them ridiculously simple.
Why you should break down your habits with one minute habit action steps
We often believe that our habits and goals are massive and time-consuming when in reality, almost all of them can be broken down into small action steps.
If you see something as a teeny tiny action, it feels very doable. We all have a minute to give, right?
You can convince yourself to do anything that takes less than 60 seconds, right? And we all have a minute in our day to devote to a habit – or to make that habit easier on ourselves.
If you don’t, I’m worried about you boo.
So, with these tiny actions, there are no more barriers or excuses. And that’s the point. Because doing something, even for only a minute, is better than not doing anything – especially when you’re trying to get back on track.
The idea of breaking these down is obviously with the hope and intention to complete the habit for a lot longer than this (if it’s a bigger habit like running or reading) and to dive in deeper, but we can convince ourselves that each habit doesn’t need to require more than 30 seconds, we’re much more likely to give it a shot.
So, even though reading one page feels like it’s barely worth doing, it’s more than you were doing yesterday. And you’ll build up to doing more, but to ease yourself into a new habit, sometimes it takes making it as small as possible.
1. Big Habit: I want to start running every morning.
One Minute Habit Version: Put on your running shoes.
2. Big Habit: I want to make my bed every morning.
Tiny Habit Version: Put the pillows in their proper place as soon as your alarm goes off.
3. Big Habit: I want to make breakfast at home.
Quick Habit Idea: Put out breakfast items the night before. (Obviously, the ones that don’t need to stay in the fridge.)
4. Big Habit: I want to start a business.
One Minute Habit Version: Reach out to someone who owns a business to meet for coffee.
5. Big Habit: I want to go to bed earlier.
60 Second Habit Version: Set a bedtime alarm.
6. Big Habit: I want to start journaling.
One Minute Habit Idea: Write one sentence every day.
7. Big Habit: I want to read before bed.
One Minute Habit Version: Read one page.
8. Big Habit: I want to go to the gym.
One-Minute Habit Option: Change into your workout clothes.
9. Big Habit: I want to start flossing.
60 Second Or Less Version: Pick up the floss, sitting next to your toothbrush.
10. Big Habit: I want to do videos on Instagram.
60 Second Or Less Version: Hit the button to create a story and press record.
11. Big Habit: I want to go to yoga.
The Quick Version: Get out your yoga mat.
12. Big Habit: I want to practice an instrument.
Broken Down Habit: Get out your guitar and play one cord.
13. Big Habit: I want to follow a budget.
Small Version: Write down the amount of purchase on your phone right after spending.
14. Big Habit: I want to review my finances.
Quick version: Set up email notifications and check email each day.
15. Big Habit: I want to create a morning routine.
Shortened Version: Go to the coffee maker and make coffee as soon as your alarm goes off.
16. Big Habit: I want to start a gratitude practice.
60-Second Or Less Version: Text three gratitudes to your friend.
17. Big Habit: I want to eat more vegetables.
One Minute Long Option: Add one extra vegetable to your meals.
18. Big Habit: I want to stay focused while at work.
60-Second Or Less Version: Put on headphones and associate headphones with focused time.
19. Big Habit: I want to give more compliments.
Tiny Habit: Compliment one person at work.
20. Big Habit: I want to make more plans with friends.
A Small Action: Ask a friend to coffee while you’re getting ready in the morning.
21. Big Habit: I want to listen to more audiobooks.
60-Second Or Less Version: Press play on a book while you’re in the car.
22. Big Habit: I want to follow-up with friends after plans.
60-Second Or Less Version: Before you go to bed, text the friend you met up with to tell them you had a nice time.
23. Big Habit: I want to write down my goals every day.
The Baby Step: Write down one goal in your notebook when you wake up.
24. Big Habit: I want to plan ahead.
60-Second Or Less Version: Open up your planner and/or organization & go to today’s date.
25. Big Habit: I want to clean as I go.
Tiny Habit Version: While you cook, wash a dish you don’t need anymore.
26. Big Habit: I want to get rid of clothes.
60-Second Or Less Version: When you’re getting dressed, choose one item to let go.
27. Big Habit: I want to save $100 a month.
Small Action Step: Set your account to automatically save.
28. Big Habit: I want to keep my email inbox organized.
60-Second Or Less Version: Sort email into folders as soon as you read them. If an email takes less than a minute to respond, do it then.
29. Big Habit: I want to stay focused while working.
60-Second Or Less Version: Turn on ‘Do Not Disturb’ mode on your computer to prevent incoming messages.
30. Big Habit: I want to drink more water.
60-Second Or Less Version: Fill up a glass of water and set it next to your bed to drink as soon as you wake up.
31. Big Habit: I want to keep my car clean.
60-Second Or Less Version: Take in three items every time you get home from work. Or, every time you’re at a gas station, get rid of your trash.
32. Big Habit: I want to stretch every morning.
60-Second Or Less Version: Touch your toes as soon as you get out of bed.
33. Big Habit: I want to write a book.
60-Second Or Less Version: Open up the doc where you’re writing your book.
34. Big Habit: I want to meditate.
One Minute Habit Version: Sit on a chair and close your eyes for a minimum of 30 seconds.
35. Big Habit: I want to cook dinner.
One Minute Habit Version: Get out ingredients and dishes you’ll need.
36. Big Habit: I want to take vitamins.
60-Second Or Less Version: Place vitamins next to your breakfast.
37. Big Habit: I want to take the online class I enrolled in.
60-Second Or Less Version: Go to the website and press play on one.
38. Big Habit: I want to talk to more people online.
Tiny Habit Version: Open up Instagram and comment on the first image on your feed.
39. Big Habit: I want to watch less TV.
Quick Habit Hack: Unplug your TV so that you have to plug it back in to watch it.
