There is a new prefix that is appearing quite regularly now in a lot of the articles and blogs I read. It’s “micro”. Now that I have spotted this trend, I see it everywhere, in various contexts. I came across micro-services when reading an article on AI, micro-aggressions when working with a client on an e-learning project, micro-habits among productivity specialists, and just recently, micro-presence and micro-mindfulness.
Reflecting on this trend, it is just an updated take on a favorite quote used regularly and loved by my late colleague and dear friend Robertt Young: “Small things done consistently in strategic places create major impact – positive or negative.” And it is so true.
Having used this quote extensively in my productivity classes, I also like to introduce the concept of “aggregation of marginal gains.” The phrase was coined by Sir David Brailsford, who in 2003 became the Performance Director for British Cycling. British cyclists were not doing well on the international stage at the time. His mandate was to turn things around and the philosophy he adopted was the aggregation of marginal gains – breaking things down into smaller components and then looking at how you can improve these, no matter how small.
The thing with micro-whatever’s is that by their very nature they are small, which makes them easier to perform quickly and with minimal effort. Who wouldn’t like that? The trick is to do them consistently; this is where the benefits are built.
So, if we look at micro-habits, you can add them to something you already do to make them more accessible and stick. Many people in this field of research refer to this as habit stacking. For example, an article by Dr Michael Mosely several years ago advocated standing on one leg to help improve your balance. This is very important as we grow older. He suggested doing this while brushing your teeth. My toothbrush has a 2-minute timer, so I do one minute on each leg. My balance has improved, my calves are stronger, and I can’t imagine brushing my teeth if I am not on one leg!
For David Brailsford at British Cycling, it was improving things by 1% at a time. I have also seen this approach in people with knee replacements or new prosthetic limbs – they aim for 1% more movement or flex per day. However, for British Cycling, David Brailsford applied it to everything from each bike component to the products the riders wore or used to their nutrition, exercise, and sleep patterns. Each of these marginal gains may look insignificant, but the aggregation of these gains has transformed British Cycling into a force to be reckoned with. Just look at their results at the Paris 2024 Olympic and Paralympic Games and all previous Games since Dave Brailsford took charge.
These principles can be transferred to almost anything we are involved in. Since most of us spend most of our time at work, this is an excellent place to consider what micro-things you can do consistently that will, in turn, make a big difference.
One place to start is to think about what interruptions and distractions affect your daily workflow. Our digital notifications, pop-ups, and alerts have multiplied in recent years. Now, some of these are useful and we want to keep them, but the vast majority are interruptions to your flow. They do not serve you and are only there as your device’s or software’s default setting. Research shows that every time there is an interruption to your workflow, it takes 2 – 4 minutes (wasted time) to get back into focus and return to the groove of what you were doing before the interruption. Now, just for simplicity, if we could eliminate 10 of these interruptions or distractions a day (and you have far more than 10 a day, I am certain!), then let’s say that each of these saves an average of 3 minutes of wasted time, that equates to 30 minutes you get back. That may not sound like much, but 30 minutes a day is 2½ hours a week, 10 hours a month, 120 hours a year – and that is significant. Just think what you could do with an extra 120 hours a year.
Here are a couple of examples from my routine. I have changed my LinkedIn notifications from push (delivered continuously) to pull (I get them when I want to look at them). It wastes so much less time to look at them all in one go rather than every time they arrive and distract me. Switching off email pop-ups on my laptop and mobile phone has also been a game changer. This also encourages me to work in batches (i.e., process my emails in a batch instead of as they arrive), which is far more brain-friendly and less stressful.
Most of us think that eliminating small things that do not serve us and doing small things that add value won’t make much difference, but the truth is, if these are applied consistently, they can have a significant impact. If it helps, consider using a habit tracker. This simple visual tool can remind you and act as your trigger while also giving you encouragement and a sense of accomplishment as you see the frequency grow.
You can do so many small things that will have a significant impact. Drink a glass of water right when you wake up, as one of my colleagues does. Set your daily intention when you swing out of bed and stretch well. Take a 10-minute walk right after lunch. Small things that, when you add them up over a period of time, will surprise you just how much benefit they have provided. Could you do something while waiting for the coffee to brew?
This is why reading about micro-mindfulness piqued my curiosity. Mindfulness activities can be as big or as small as you want. I just love the idea of micro-mindful actions. To help you remember to do them, stack them with something else you already do. Then, make sure you do them consistently. Again, over a period of time, you will see they have made a significant impact.
Again, there are many things you could incorporate into your daily routines, like journaling one positive thought a day or something you are grateful for. This one action would give you 365 items in a year. What a great read that would make, and it will have taken you very little time. You may have thought about meditating, but just talk yourself out of it because it will take up too much time. Start small with a few minutes, and see where that takes you. You may find it helps reduce your stress or anxiety levels, and you can build from there.
There are even simpler things you can do. Do you have a go-to breathing exercise? There are lots to choose from. Practicing this every day and mastering the art will provide you with the additional benefit of a tool when you are anxious or uncomfortable. You can call on this breathing technique to help calm you down and re-center yourself. Do you check in on yourself? How are the different parts of your body feeling today? This takes very little time. Do you stop to appreciate what is around you, checking in with all your senses? This could take less than a minute. Maybe any of these could be done while you wait for your next meeting to start, the microwave to ping, or the traffic light to turn green.
Perhaps you could add a particular exercise or stretch into the start or end of a break you take. These will certainly add up, and you will notice a real difference over time. What other transitions between tasks could act as a trigger to introduce a micro-habit?
Once you start tuning into micro-activities, you will see they can be incorporated into many areas of your life. Your finances could benefit. The first thing I do when I sit at my desk or look at my mobile phone is to go through my banking apps to ensure everything is as it should be. Balances and transactions all in order, and I am calmer. It also lets me respond quickly if anything is not as expected. It is easy, takes little time, and gives me peace of mind.
These micro-opportunities are everywhere. Watch for them. Stack them with another habit or trigger. Keep them simple and easy. They will look insignificant on their own, but if done consistently, these micro-activities will become micro-habits, and the aggregation of benefits will pay you back handsomely. What micro-habits could you incorporate into your routines?
Author – Julio Arquimbau, InteraWorks Facilitator
About InteraWorks
InteraWorks is a global learning company on a mission to elevate the human experience at work. Specializing in professional development and performance enablement, we offer top-rated learning programs based on four defined conditions that must exist for individuals, and teams including Effective Edge, Best Year Yet, and the Essentials series. Our integrated learning framework and online tools generate immediate and sustainable breakthroughs in performance. Through decades of working at all levels in enterprise companies across many industries, we’ve built a reputation for helping people and organizations harness their focus, mindset, talent, and energy to produce results that matter most.
We’ve defined four conditions that must exist for an individual, team or organization to be effective within the arena of performance and development; Accountability, Focus, Alignment, and Integrity. We’ll continue to explore these and more in our blog and look forward to your engagement and interaction with us. Stay tuned as we engage the edges.