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After years of experience, you can trust me when I say that taking a focused, slow, and steady approach to healing is way more effective than a rigorous all-or-nothing one. In this episode, I talk about one of my favorite topics — micro habits, or as I like to call it, “Turtle Power!” I explain how small, consistent actions can lead to big, sustainable results without the overwhelm. 

Today, you’ll hear my practical and manageable strategies for mindful eating, drinking, thinking, resting, and renewing that will truly transform your life. Whether it’s drinking a bit more water, adding more veggies to your plate, or taking a few calming breaths, these tiny steps will lead you straight down the path to thriving!

WE DISCUSS:

• (2:18) Why the classic tortoise and the hare story applies to your wellness routine
• (7:17) How I shifted from an all-or-nothing approach to a more sustainable approach to healing
• (13:19) Tips and tools for developing micro habits and stress management skills 
• (16:15) Practical examples of the benefit of adding micro habits into your routine 
• (23:52) Strategies for habit stacking 
• (26:13) Why it’s so important to celebrate your wins 

In difficult times, you’re inevitably going to be more depleted – that’s normal. This means that it’s important to be really intentional about how you use your energy and how you also replenish it. 

If you’re trying to do everything, you’re not going to be successful. 

These small steps have big superpowers…small steps reduce self criticism…small steps are easy to take…and small steps don’t require a lot of motivation.

Every time you down those morning sips of water – ‘I rock.’ After you smash those five squats, even if they’re not as low as you want them to be – ‘I’m amazing.’ When you kickstart your day with a healthy smoothie – ‘Holy cow, I am so proud of myself.’ 

The more you celebrate, the more you want to do the things that inspire you to celebrate yourself.

The All-or-Nothing Trap

I get it. When I was first diagnosed with stage IV cancer, I dove headfirst into the most intense, rigid wellness routine imaginable. I was driven by fear, thinking if I just did more, I could somehow outrun my diagnosis. But that intensity came at a cost — it drained the joy from my life and strained my relationships. (My poor husband Brian had to deal with me hauling a portable stove everywhere we went!)

Enter the Micro-Habit Revolution

This is where micro-habits come in, and let me tell you, they’re a total game-changer. The idea is simple: instead of trying to move mountains, we focus on pebbles. Tiny, manageable changes that add up to big results over time.

Stanford University behavior scientist BJ Fogg found that when it comes to creating lasting change, thinking small is the way to go. Micro-habits are easier to start, less likely to trigger self-criticism if you slip up, and don’t require tons of willpower or motivation.

Micro-Habits in Action: The 5 Pillars of Wellness

Let’s get practical and see how micro-habits can work within my 5 Pillars of Wellness framework:

1. Eating: Add one plant-based smoothie to your day or try Meatless Mondays.
2. Drinking: Add just 5 more ounces of water to your daily intake.
3. Thinking (Stress Management): Take three deep, calming breaths whenever you feel stressed.
4. Resting: Set a consistent bedtime and wake-up time, even if it’s just for weekdays.
5. Renewing: Take a 5-minute walk after dinner or do 10 squats while brushing your teeth.

Remember my mantra: Add before you subtract. The more good stuff you add, the less room there is for the not-so-good stuff.

The Magic of Habit Stacking

Want to make adopting these micro-habits even easier? Try habit stacking. I learned about this from James Clear’s book Atomic Habits, and it’s brilliant in its simplicity. The idea is to attach your new habit to an existing routine. For example:

• While your coffee is brewing, eat a piece of fruit
• Every time you pee, take three calming breaths
• When you brush your teeth, do a few squats

By piggybacking on habits you already have, you’re more likely to remember and follow through on your new micro-habits.

The Secret Sauce: Celebrate Every Win

Now, here’s the most important part, so listen up: You’ve got to celebrate your wins, no matter how small they seem. Did you drink that extra glass of water today? You rock! Did you take those three deep breaths? You’re amazing!

I know it might feel silly at first, but trust me on this. When you praise yourself for following through on a behavior, you’re more likely to repeat it. It’s like giving yourself a little dopamine boost — who doesn’t want more of that?

Wrapping It Up: Embrace Your Inner Tortoise

So there you have it, my friends — the micro-habit revolution in all its turtle-powered glory. Remember, this isn’t about perfection or radical change. It’s about progress, consistency, and being kind to yourself along the way.

You’re already doing so much hard stuff in your life. Your wellness journey doesn’t have to be another source of stress. By embracing these small, manageable changes, you’re setting yourself up for sustainable success. And that’s what thriving is all about.

So, what micro-habit are you going to start with? Whatever it is, know that I’m cheering you on. You’ve got this!

To small steps and big wins, 

Resources

• Read Atomic Habits by James Clear
• Episode 1: 5 Simple Habits That Will Change Your Life
• Join my wellness community
• Download your FREE Wake Up Rested Toolkit
• Download your FREE Wellness Tracker
• Download your FREE Hot Mess Recovery Kit
• Read the self-care affirmations in my Thriver’s Manifesto

Connect With Kris

• Order my new book
• Listen to more Made to Thrive
• Join my newsletter community
• Follow Kris on Instagram
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• Learn more!