Micro habits that lead to major results

by Bronte Holding

When we think of “getting fit,” we often imagine massive lifestyle overhauls: waking up at 5am, cutting out all sugar, and suddenly working out every day. But the truth is, it’s the small, consistent actions (aka micro habits) that create the biggest change.

If you’ve been stuck in the all-or-nothing mindset, this is your sign to switch it up. Instead of doing everything at once, try focusing on a few micro habits that are easy to implement and actually move the needle. And when we say micro…me mean micro. These habits shouldn’t be overwhelming, and should feel easily attainable.

Here are some of the best ones to start with:

 

1. Drink a glass of water first thing in the morning

Before coffee. Before scrolling. Hydrating first thing helps support digestion, and gives your body what it actually needs after 7–8 hours without fluids.

💧 Hot tip: Keep a water bottle next to your bed so it’s the first thing you reach for.

 

2. Do 5 minutes of movement every morning

You don’t need a full workout. Just a quick stretch, a few bodyweight squats, or a walk around the block is enough to wake your body up and create positive momentum for the day.

👟 Bonus: It helps shift your mindset into “I’m someone who moves my body.”

 

3. Leave your workout clothes out the night before

Remove the friction. Whether you're training at 6am or after work, seeing your gym fit ready to go makes it that much easier to follow through.

🖤 Fit girl hack: Make your workout outfits cute. You’re more likely to want to wear them (and move in them).

 

4. Add one veggie to every meal

Instead of obsessing over what to cut out, start with what to add in. More fiber, more nutrients, and more satisfaction.

🥦 Example: Toss spinach into scrambled eggs, chop some zucchini into a bolognese sauce, add cucumber to your sandwich, put some avocado in your smoothie (don’t knock it until you try it) or roast veggies with dinner.

 

5. Set a “movement reminder” on your phone

Especially if you work at a desk or study all day - set a timer every hour to stand up, stretch, or walk around. Even 1–2 minutes makes a difference.

🌀 Why it matters: More movement = better circulation, less tension, and a clearer mind.

 

6. Make a pre-gym playlist that hypes you up

Never underestimate the power of music. A good playlist can shift your entire vibe and help you actually want to train.

🎧 Tip: Use the same playlist for every workout - it trains your brain to associate those songs with movement and motivation.

 

7. End the day with one mindful minute

Check in with yourself before bed. Reflect on what went well, what felt good, and what you’re proud of - even if it’s just “I didn’t skip my walk.”

📝 Simple journal prompt: “Today, I moved closer to my goals by…”

Final reminder: 

Consistency beats intensity every time. These micro habits might seem small, but when done daily, they create massive results over time.

Instead of asking, “How can I change everything?”
 Start asking, “What’s one tiny thing I can do today that future me will thank me for?”

✨ You don’t need to do it all. Just do something. And do it often.

 

P.S. Our Spring Sprint Challenge is coming! 

Want help building a routine with simple, sustainable habits like these? Our Spring Sprint Challenge is designed to help you implement these micro habits into your life for lasting results! Head to our website below to find out more + secure your spot 

 (we start Monday August 25!)

  • 6 week fitness challenge + new training program

  • 2 x 3 week training program

  • Choose from 3, 4, or 5 training days

  • Includes some spice - sprints and core finishers

  • Meal plan based on your goal (cutting, maintenance or building)

  • Our bespoke challenge eBook with tasks + mini-challenges

  • Accountability and support from our TWS community & coaches

https://coaching.trainwithsoph.com/


Join today and make fitness finally feel doable💪💖

Love TWS Coach Bronte x

 

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