My Top Micro Habits: Proven Ways To Get Happier & Healthier In 5 Minutes Or Less

The Liz Moody Podcast

Liz Moody

Health & Fitness, Self-improvement, Education, Mental Health

4.8 • 2.9K Ratings

🗓️ 6 January 2025

⏱️ 35 minutes

🔗️ Recording | iTunes | RSS

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Summary

Did you know that just a few minutes of exercise a day can have substantial health benefits? How about that short conversations can make us more optimistic? In today’s mini-episode, I’m walking you through the micro habits that can level up your mental and physical health. Micro habits have science-backed benefits, both from studies on specific individual micro habits like short walks and because you are more likely to do them. They help you form new neural pathways to make you happier, healthier, and more consistent in the new year. Ready to uplevel every part of your life? Order Liz’s book 100 Ways to Change Your Life: The Science of Leveling Up Health, Happiness, Relationships & Success now! To join The Liz Moody Podcast Club Facebook group, go to www.facebook.com/groups/thelizmoodypodcast. Connect with Liz on Instagram @lizmoody or online at www.lizmoody.com. Subscribe to the substack by visiting https://lizmoody.substack.com/welcome. Download The Liz Moody Goal-Setting Workbook for 2025 and follow our 21-day plan for nutrition, movement, and mental health on the Substack! If you like this episode, check out Why So Many Young People Are Getting Cancer + What You Can Do TODAY To Protect Yourself with Dr. Sanjay Juneja Anyone Can Become More Optimistic—Here’s How with Dr. Sue Varma Ask The Doctor: Happiness Edition. Feel More Content Regardless of Life Circumstances with Dr. Rick Hanson, PhD The Seven-Minute Secret To Happiness That No One Is Talking About The REAL Story Of Ozempic, Weight Loss, And The Metabolic Crisis 94% Of Us Are Facing Beyond Ozempic: Metabolic Dysfunction Is Impacting Fertility, Weight, & Energy (+ A Stanford MD’s Plan To Fix It) This episode is sponsored by: AG1: visit drinkag1.com/lizmoody and get your FREE year supply of Vitamin D and 5 free travel packs today. Wildgrain: go to Wildgrain.com/LIZMOODY for $30 off the first box - PLUS a free item in every box. Seed: go to seed.com/lizmoody and use code LIZMOODY for 25% off your first month. The Liz Moody Podcast cover art by Zack. The Liz Moody Podcast music by Alex Ruimy. Formerly the Healthier Together Podcast. This podcast and website represents the opinions of Liz Moody and her guests to the show. The content here should not be taken as medical advice. The content here is for information purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions. The Liz Moody Podcast Episode 292. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Hello, friends, and welcome to the Liz Moody podcast, where every week we're sharing real science, real stories, and realistic tools that actually level up every part of your life.
0:09.3	I'm your host, Liz Moody, and I'm a best-selling author and longtime journalist.
0:13.4	Today's episode is all about micro habits.
0:16.4	Microhabits are teeny tiny habits, things that take less than five minutes.
0:20.3	The research shows make a huge
0:22.1	difference in our health and our happiness. I love them for a few reasons. The first being that,
0:27.7	because they are micro, they are quick, so they end up being much easier to actually incorporate
0:32.2	into our lives. Research shows that we are much more likely to do tasks that take less perceived time and effort,
0:39.8	but you probably do not need me to share science on that. It is just very obviously true.
0:45.5	It is much easier for me to convince you to do five squats than to do an hour-long routine at the
0:51.1	gym. It fits into our lives easier and it just feels less hard and
0:55.7	thus way less intimidating. Microhabits are one of the top hacks that high performers use
1:01.0	to transform their lives even when they have very limited free time. First of all, successfully
1:06.2	sticking to a habit, even one that just takes a minute or two, triggers your brain's reward system,
1:11.4	which releases dopamine and encourages you to do other healthy habits in the future. You basically
1:16.7	get a little ping of success, and your brain is like, ooh, I like this. How can I get more of it?
1:21.9	And you can get this with negative habits or with positive habits. We all have likely experienced
1:27.4	dates where we've had like a pastry
1:29.1	or something sweet for breakfast, and that pings our brain's reward system. So we want more of that
1:34.3	and we end up eating more sweets all day long. But if we start the day with something veggie pack,
1:40.0	something more nutritious, we get that ping of treating our bodies well and we want to eat more
1:44.9	veggies all day long. And that is in part due to this feedback system, this reward system.
	...

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