The beginning of the year is a good time to set your intentions and make improvements, but taking the first steps can be a little overwhelming. This is where micro-habits may help. Based on a simple concept that over time, small routines will amount to significant progress and help you to achieve your long-term goals.

This 'too small to fail' technique can help you tackle a variety of endeavours. From quitting bad habits like overeating and smoking to learning a new skill or becoming more productive.

We can all spare a few minutes whilst we are waiting for our tea to brew to perfection. Check out our 5 easy micro-habits ideas:

MICRO-HABIT #1 - READ MORE
Brewing Time = 1 or 2 minutes

Many of us scroll through our phone when we have a spare moment but fail to finish that novel by our bedside that is now gathering dust. Whilst you are waiting for your tea to prepare, why not try reading one page of a book. It may not seem like much but if you drink multiple cups per day, on most days, then it will soon amount to several chapters by the end of the month.

MICRO-HABIT #2 - DESTRESS
Brewing Time: 2 minutes

Now more than ever it is important to keep a clear head and try not to get overwhelmed. Dedicating even a small amount of time to gain a moment of calm can make all the difference and help to reset our thinking.

Try a 2 minute meditation or deep breathing exercise. You can find many free guided meditations or breathing apps on smartphones or on YouTube. Alternatively you could try writing one page in a journal.


MICRO-HABIT #3 - CUT DOWN ON SUGAR
Brewing Time: 0 minutes

If you take sugar in your tea then try quitting or gradually cutting down each time you reach for the kettle. Over the course of a year this will add up to a notable reduction in sugar consumption and according to  research from University College London, it will not effect your overall fondness for tea.


MICRO-HABIT #4 - STRETCH
Brewing time: 5 minutes

There are a number of benefits to stretching, such as extending your range of motions and flexibility, increasing the blood flow to muscles and improving your posture. During lockdown many of us are sitting around more than usual and starting to experience lower back pain as well as other new muscle stiffness.

Waiting for your tea to brew is the perfect time to enjoy some satisfying stretching exercises and relieve tight muscles. For advice on safe stretching techniques check out this 5 minute routine from  Healthline.


MICRO-HABIT #5 - ESTABLISH A BEDTIME ROUTINE
Brewing time = 4 minutes

Establishing a regular pattern before bedtime is one of the easiest ways to achieve better sleep.

Whilst you are brewing a caffeine free tea why not try setting your digital devices aside. You can take these valuable few minutes to prep your bedroom by making it cool, dark and as quiet as possible or writing a 'Things to do list' for the next day.