🔬 Why Micro-Habits Work & How They Can Help You Overcome Burnout
Hey, there. In case you don't know me, I have a pretty strong work ethic. I work on many levels & quite intensely & personally I am happy with that as it drives me & keeps me energized.
First time I came across Micro-Habits
It was when I have heard about Atomic Habits, from Ali Abdaal, one great productivity person. Looking more into it as personally I am looking at ways to be successful alongside keeping my mind & body well, have tried a few protocols from Pomodoro’s to Breathwork & 5-Minute Journalling.
Easiest to implement & most powerful, where these habits that would be easy to integrate into a routine. So starting off from the idea of 5-Minute Journalling I dived more into habits & Neuro-Linguistic Programming (NLP) & after getting some mentorship I have even experienced some incredibly effective mechanisms to manage stress-levels & feel empowered & energized.
🔎 So what did I try?
Well, aside from
gratitude what worked really well were
a few other visualisation techniques to help me stay focused on my goals & relax even when I had 3 to 4 differerent jobs at once
various breathwork techniques
5 Minute Journalling
💥 …And … Results?
Visualisation technique was a great practice for me to set my day up. It really changed the drive of me towards my goals & the pull towards them. In other words I was creating motivation quite easily.
With gratitude practices through 5-minutes journalling I could nicely ground myself into the present & became more appreciative towards things that were currently happening in my life. Even when other people would try to make me feel small or show me `I am inadequate` I could easily set my own metrics for performance, later to realise I was in a slightly toxic environment.
Eventually, based on this self-defined value-base compass & gratitude that would allow me to understand where my actual place is, I was able to change places & get more of my worth.
⚡ What are Micro-Habits?
They are habits that take less than 5 minutes
Meant to integrate some wellbeing practices such as meditation, gratitude, journalling, planning, visualisation so that you prevent reaching chronically negative states of mental health
Help you pay attention to yourself & create this space four your mind & thoughts
♻️ How to make them stick?
Anchor them to a habit you already have / a part of a routine & make sure it allows up to 5 minute of sitting down for your micro-habit to get in. An example for me is: my 1st coffee in the morning at 7.00am.
Set a designed space & time. So if the time is 7.00am also use that space, where you drink coffee as creating a cue for it.
Set a visual cue / or a reminder to make sure you get to do it! You can use a sticky note for it or your phone’s reminders at the designed time
We are also building a community so comment below if you want to be added. The aim of the community is to empower each other into the habits that we want to build. Especially if you are a really busy person trying to integrate mindful habits to prevent burnout.
Conclusion
Habit-stacking is a simple and effective way to create more space for mindfulness in your daily routine, without adding more stress or pressure. By attaching a new habit like "micro-visualisation" to something you already do like "drinking coffee", you can prevent burnout and cultivate a positive and resilient mindset.
Why not give it a try today? You might be surprised by how much it can change your life for the better.
Free 7-Day Programme
We can guide you into it by joining our Habit-Stacking community by siging up here:
The challenge is simple: for the next 7 days, we will help you habit stack & find a habit for you with a short mindfulness exercise that you can do in less than 10 minutes. You'll learn how to overcome or prevent your burnout symptoms on this process & slowly manage stress.
All you have to do is sign up here: https://cutt.ly/3wZ3WrGF
Trust me, this challenge will change your life. You'll feel more calm, confident, and in control of your stress, which happens in 1 out of 5 people!
You'll also learn how to enjoy the moment in your busy everyday schedule.
So what are you waiting for? Join the challenge today and start living mindfully!
I hope you found this blog post helpful and informative. If you did, please subscribe to my newsletter for more tips and tricks on how to manage your stress in your professional & personal life.
Do you know anybody curious about burnout micro-strategies?
Let's book a 15-minutes chat about the programme here.
Programme where we will help you create tailored bite-sized strategies to fit your everyday busy life.
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Thank you for reading, and remember: You are awesome, and you can do anything you set your mind to!
Stay awesome, stay mindful.
Seb