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LET’S GROW
Before we get started, come check out the besties section of the newsletter. I make videos talking to you directly each week!
I ended up listening to a podcast with the author of Atomic Habits, and he mentioned that when a client wanted to be successful in the gym, he used an interesting technique. He would have them go to the gym for 5 minutes because the heaviest weight at the gym is the front door. This is how we create habits.
The secret isn’t doing everything at once.
It’s doing small, science‑backed micro‑habits that are easy to repeat and powerful enough to shift your mindset. Positive psychology calls these “upward spiral” habits—tiny actions that make you feel good, which makes it easier to keep doing good things for yourself.
Why Micro‑Habits Work
When a habit is small enough, your brain doesn’t resist it. You don’t need huge bursts of willpower. Over time, these micro‑shifts stack into lasting change. Research shows positive psychology practices can:
Boost happiness
Reduce stress
Strengthen resilience
Improve relationships
Increase motivation
All in just minutes a day.
5 Positive Psychology Micro‑Habits to Start Today
Start with “Three Good Things” – Every night, write down 3 things that went well.
This trains your brain to notice wins instead of dwelling on problems.
Send a “Gratitude Text” – Text one person daily and thank them for something specific. It strengthens connection and boosts both of your moods.
Take a 5‑Minute Walk
Step outside and notice little details, cloud shapes, tree textures, or sounds of birds. Research shows awe reduces stress and increases well‑being.
Set a One‑Line Intention
Before starting your day, jot down a single sentence:
“Today I will focus on progress, not perfection.”
It’s a simple anchor that guides your mindset.
Do a 2‑Minute Kindness Act
Hold a door, pay a compliment, or share encouragement. Acts of kindness raise dopamine and serotonin, fueling an upward spiral. Gratitude will win out often!
Don’t try all 5 at once. Start with 1–2 micro‑habits and attach them to something you already do (like brushing your teeth or making coffee).
Consistency > intensity
If you are noticing a theme with a few of the newsletters, it’s because there is one. Often when we are motivated, we start with grand plans. We try to do too much. Then we crash and quit, and I am tired of that pattern within myself.
Slowly build these habits to make them the norm for you. If you want to go more in depth with me, join the besties where we grow together. Now go forth and be UNFILTERED.
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Affirmations
❓
Small steps create big change in my life.
I am worthy of progress, not perfection.
Each micro‑habit I practice strengthens my future self.
Consistency is my superpower.
I celebrate every win, no matter how small.
My daily choices build the life I want to live.
Kindness and gratitude flow naturally through me.
I release the pressure to do it all at once.
I am creating an upward spiral of positivity in my life.
Today, I choose habits that nurture my mind, body, and spirit.
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