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- Mindsnack Ep. 10 - Micro Habits
GM… welcome to Ep. 10 of Mindsnack! In this episode, we’re diving into micro-habits—and why they’re a game-changer for your personal growth. Before we get started, the advertisement below keeps this newsletter going. If you can, give it a click to help this newsletter keep growing!
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Scientifically Backed Section: The Neuroscience of Micro-Habits
Micro-habits are small, easy-to-do actions that, when repeated over time, create big changes in your brain. What makes them so powerful isn’t just the habit itself—it’s how these tiny actions hack into your brain’s neuroplasticity and dopamine systems.
How It Works:
When you engage in a micro-habit, like reading one page of a book every day, your brain releases dopamine. Dopamine is a neurotransmitter associated with pleasure and reward, and it's crucial for habit formation. A recent study published in Nature Communications found that consistent, small dopamine hits improve the brain's ability to learn and retain new habits. Over time, this process strengthens neural pathways, making the behavior more automatic and less reliant on willpower.
Why Micro-Habits Stick:
Neuroscientists at MIT’s McGovern Institute discovered that micro-habits build up your brain's basal ganglia, which is involved in motor control and learning. When the action is small and easy, your brain recognizes it as less of a threat and is more likely to repeat it consistently. The repetition reinforces the neural circuits responsible for that habit, making it easier to perform the task over time.
Why It Matters
This is crucial because cognitive overload is a real thing. The brain naturally resists big, sweeping changes because they trigger a stress response in your prefrontal cortex, which can lead to burnout or failure. Micro-habits bypass that resistance by being small enough to fly under the radar, but frequent enough to build long-term change. This makes them the ultimate tool for anyone looking to build good habits without being overwhelmed.
Take Stephen King, one of the most prolific authors of our time. King attributes much of his success to the micro-habit of writing 2000 words every day, no matter what. This daily ritual might seem small in isolation, but it adds up to over 700,000 words a year—more than enough for several novels. He didn’t start with big goals; he started by making writing a small, consistent part of his daily routine. Over time, this habit compounded into a body of work that has sold over 350 million copies worldwide.
How to Implement Micro-Habits:
Start Tiny – Pick something ridiculously easy, like flossing one tooth or writing one sentence. The goal is to start the habit with minimal friction.
Link it to an Existing Habit – Neuroscientists at Stanford call this “habit stacking.” Attach your micro-habit to something you already do, like brushing your teeth or drinking your morning coffee .
Celebrate Small Wins – Each time you complete a micro-habit, celebrate it mentally. Research shows that positive reinforcement boosts the likelihood of repeating the behavior .
Quote of the Day:
"Success is the sum of small efforts, repeated day in and day out." — Robert Collier
Book of the Day:
"Tiny Habits" by BJ Fogg. This book digs into the science behind why small actions lead to big changes, based on Fogg's groundbreaking research at Stanford.