If Starting Feels Heavy, Start Smaller

It seems like no matter … this time of year… we either feel far behind from what we see and hear throughout the day or we feel like we can barely keep up.

A health article can do it to you.

Social media can do it to you.

A simple conversation with a friend who could do it to you

….and you’re not alone in this.

So much around this time of year (including yourself, sometimes) assumes you’re ready to change everything all at once. Your meals. Your workouts. Your mindset. Your schedule. Your willpower.

That’s not realistic… and it’s not necessary.

Instead of trying to overhaul your life, what if you just chose one small habit that made things feel a little easier?

That’s the idea behind microhabits.

These are not rules. They’re options. You don’t need to do all of them. You don’t even need to do most of them. You just need a starting point that feels doable for you right now.

Below are 23 microhabits, grouped by focus area. Read through them, notice which one feels the least intimidating, and start there.

That’s enough.

What are Microhabits?

Microhabits are small, intentional actions that don’t require a complete life overhaul. They don’t rely on white-knuckling your way through the day. They simply make things feel a little more manageable… and manageable is what leads to consistency.

These are not rules. They’re options. You don’t need to do all of them. You don’t even need to do many of them. You just need one place to start.

Energy, Stress & Capacity

One important thing to name… your capacity matters.

Energy, sleep, stress, mental load, and life circumstances all influence what feels doable. A habit that feels easy one week might feel like too much the next, and that doesn’t mean you’re regressing.

On lower-capacity weeks, supportive habits might look like choosing convenience, eating regularly, or simplifying decisions. On higher-capacity weeks, you might feel curious about experimenting or adding something new.

Progress doesn’t require the same effort all the time. It requires adjusting to the season you’re in.

Some Microhabits to Try

Before you read the list, pause for a moment and ask yourself…

What feels hardest right now? Hunger? Cravings? Feeling out of control around food? Decision fatigue? Feeling disconnected from your body?

Let that guide you.

Protein & Meal Structure

These habits focus on feeling more satisfied and supported throughout the day.

You might try eating a protein-rich breakfast
Choosing a savory breakfast instead of a sugary one.
Some people find it helpful to include a protein-rich snack in the evening to manage nighttime hunger.
If sweets tend to feel harder to stop once you start, eating something sweet after a protein or pairing sweets with protein or fat can be a gentle place to begin.

Vegetables, Fiber & Simple Add-Ins

These habits are about adding, not restricting.

That might look like adding a vegetable to a snack. Baby carrots, cucumbers, mini peppers… nothing fancy. Just a little extra volume and fiber.
Adding one extra serving of non-starchy vegetables to one meal each day.
Choosing whole fruit instead of juice is another simple shift. Same sweetness… more fiber… more staying power.
Buying vegetables that are already washed, chopped, or ready to eat absolutely counts. Convenience supports consistency.

Sugar Awareness Without Elimination

No cutting things out. Just noticing and adjusting.

You could replace one sugary drink with a less-sweet option. You don’t have to give everything up. One swap is enough to start to change your tastes overtime.
Reduce sugar in coffee or tea by one pump. Not all at once. Gradually. Small steps count.
Choosing sauces and dressings with little to no added sugar is another easy swap.
Looking at the “added sugars” line on food labels can be helpful, as can experimenting with no-added-sugar flavors like cinnamon, vanilla extract, or cacao powder.
If chocolate is part of your life, choosing dark chocolate instead of milk chocolate may feel more satisfying.
Baking at home using fruit as a natural sweetener is another option if that fits your lifestyle.

Portioning & Environment Support

These habits reduce decision fatigue and mindless eating.

Portioning food onto a plate instead of eating directly from the bag. No judgment. Just a little more awareness.
Buying single-serving packages of certain foods can also help.
If you use food delivery apps, setting healthier favorites ahead of time can make choices easier in the moment.
Choosing no-added-sugar dressings or marinades, or making your own simple versions, fits here too.

Cravings, Mindfulness & Sustainability

These habits support long-term consistency.

Limiting ultra-processed/hyperpalatable snacks when possible can make room for foods that feel more satisfying.
Practicing mindful eating and paying attention to hunger and fullness cues helps rebuild trust with your body over time.

Reflection Instead of Evaluation

When you try a microhabit, the goal isn’t to judge whether it “worked” or not.

Instead, notice what you learned.

Did it make eating feel calmer?
Did it reduce decision fatigue?
Did it help you feel more satisfied or supported?

Even noticing that something didn’t feel helpful is valuable information. That awareness helps you make more informed choices going forward.

This is not about passing or failing. It’s about learning how your body and life respond to small changes.

How to Use This Without Turning It Into Another “To-Do”

You are not meant to work on all of this.

Read through the sections and notice which habit feels the least intimidating. Not the most impressive. Not the one you think you “should” pick. The one that feels realistic.

Start there. Practice it for a week or two. Let it be imperfect. Let it teach you something.

Progress doesn’t come from doing everything right. It comes from choosing small actions you can repeat… even on messy days.

You don’t need a reset.
You don’t need more discipline.
You don’t need to overhaul your life.

You just need a place to begin.

And small is more than enough

I hope that helps!

With Love, Coach Nik

If Starting Feels Heavy, Start Smaller