Micro habits that improved my life ✨ 

As opposed to labeling my lists as "To Do" I simply reframe it as a "I Get To Do" list. How fortunate are we do even have the ability to do mundane tasks, things for our family, to have a place of income, etc. We get to do it because we've been so blessed. ☺

Micro-habits I have incorporated: 1) Doing some minutes of stretching after my morning shower. 2) My workspace for hours everyday is the kitchen, so I feel more joy if I regularly declutter the countertop and maybe put a rose in a vase on the windowsill and listen to classical music. 3) Not only "stop and smell the roses" but try to find the good under all the stress. For example, when my son makes a mess in the kitchen I can feel proud that he has the ambition to cook something, or when my three teenage kids quarrel and make noise I am thankful that I have three lively kids and a loving family than can get us through difficult times. Or even if I have a headache I know that it will pass and that I have a healthy body that supports me day after day.

After my diagnosis with multiple sclerosis I have made dozens of micro habit changes and can honestly say I am healthier now than before my diagnosis. I changed my diet, exercise, sleep, & mindfulness in so many ways. All are key to my health and wellbeing.

I love the tip about reframing 'sorry' into 'thank you.' I feel being overly apologetic can be a bad thing - you're essentially giving out the message to others that you're in the wrong, even if you might not be. But saying thank you is a great way to show appreciation to others whilst not diminishing your own confidence.

Thank God I didn't miss this video

Focusing on "glimmers" is a great micro change; truly taking in a sunset, listening to the rain, a shower after work, biting into a delicious meal etc

SUMMARY 00:00 🎯 Setting Small Goals for Daily Progress - True progress comes from small daily commitments. - Micro habits are tiny everyday actions that compound into significant change. - Avoid day zeros by taking at least one small action, even if the day is almost over. 01:15 🙅‍♂️ Shifting from Apology to Gratitude - Shift from default apologies to expressing gratitude. - Saying "thank you" instead of "I'm sorry" enhances self-confidence. - Accept compliments graciously by saying "thank you" instead of downplaying. 02:53 🌈 Embracing Simple Joys in Life - Vocalizing gratitude for small, joyful moments enhances happiness. - Acknowledging life's simple pleasures helps to reconnect with daily magic. - Focusing on the present moment and appreciating it brings a positive mindset. 04:50 🧠 Reframing Stress as a Positive Force - Stress perception influences its impact on the body. - Reframing stress as helpful can improve focus and performance. - Small mindset shifts can transform stress from a hindrance to an ally. 06:33 🤔 Creating Space for Thoughtful Responses - Pausing before reacting improves the quality of responses. - Taking a deep breath allows for better emotional regulation. - The practice of creating space is influenced by meditation techniques. 07:42 🧘‍♀️ Mindful Meditation with Headspace - Headspace offers guided meditations for beginners. - Short meditation sessions (3-5 minutes) make it accessible for everyone. - Mindfulness extends beyond traditional meditation, including breathing exercises and sleep content.

One micro habit I've started is to keep a book with me when I go out and about. It's a great thing to turn to (as opposed to scrolling) when waiting for something.

The shift from "I'm sorry" to "thank you" has been amazing for me, both in regards to self worth and to not annoying those around me. I came from an abusive family and that was such an ingrained habit of mine that, at first, I couldn't get through a sentence without using the phrase at least once. I felt as though I should apologize for even existing, despite being a kind and helpful person. Small changes really can make a world of difference, given enough time.

Finally a new video uploaded! More video like this pls. Thanks Sadia and Team for encouraging people to be healthy and be a best version of themselves 🙂

Something really valuable my dad told me whenever I got stressed out for exams is that “you only feel stressed because you know you are capable of doing really well” :) reframing the stress into a signal for encouragement. Thank you for making these amazing videos again Sadia.

One thing I started doing lately is telling myself that "1 minute it's better than 0 minutes", whenever I feel like i dont want to do something (workout, study...) because the hardest step is always to start doing something. So i'll tell myself '1 minute studying it's better than 0 minutes stdying' so I start studying for that minute and then it just usually flows

There are two mindset shifts I’ve made that have really helped me: The first is something similar to what you were talking about early in the video. I prioritize only one thing on my “to do list” each day, and I call it my “top thing.” It can be the same each day, or different, but my “top thing” is always framed as one thing that tomorrow’s me will thank today’s me for having done. A little pay it forward to myself that also allows me to have grace with myself. If my day goes completely sideways, I only have the my “top thing” as a “must do,” and it’s something that will help make tomorrow better, so it’s a win-win in my book. The second thing is rather than thinking of having a “to do list,” I’ve shifted my mindset to thinking of it as a “get to do list.” This subtle shift builds gratitude into my daily tasks and chores. I get to make the bed each morning because I have a bed to sleep in each night. I get to wash the dishes because we cooked and ate yummy food. I get to do laundry because of all the life lived and activities done since the last load of laundry. Both of these micro-habits have really been wonderful changes for my mental health. Thanks for all you do, Sadia and team! ❤

preach!! NO DAY ZERO: today is already here. after all today is yesterday’s promise for tomorrow - love it, taking notes

The idea of reframing apologies into gratitude is honestly mind blowind for me. Such an elegant, yet simple way to invite both receptivity and gratitude into those little moments happening in our lives all the time! As for my micro habits 1. Do something useful, that doesn't make much sense - If I can spend a few minutes fixing some random issue I encounter I would just do it. I would clean the cup of the co-worker, put the papers where they belong or even pick some litter from the grass and put it into the bin. There is almost a meditative feeling to those moments, I feel like it forces me out of the rush of everyday life. 2. Narrating what I feel - when I feel overwhelmed by emotions I would just try to explain to myself what I feel and what caused it. It's a simple way to reframe your emotions but it works amazingly for me. 3. Trying new things as soon as the idea arrives - I would try to not judge every activity by it's perceived value and just try something out and see how it feels. I tend to overthink stuff a lot and become lost in analysis paralysis, so it helps a bit do try something before I rationalize myself out of the idea. So far the effects were absolutely amazing.

One of my micro habit is to Take 1 to 3 deep breaths before eating. To make sure Im "here" to enjoy the food. Some of my friends are doing it too now :) Also, replacing the "but" by "and", example: i would like to eat healthier but/and I like eating chips at night. It changes the feeling of empowerment associated to the statement.

I just had a baby so I feel like I’m having to start all over in terms of routine and setting up my day. It’s been hard. Thank you for this video

I wrote a novel one sentence a day (mostly to see if I could). It took me about four years, but the first draft got done. I'm a believer in the power of micro habits. The day zero one really spoke to me. I have a habit of saying that I'll start tomorrow. I think it will really help me to reframe that.

This was well received. I'm the primary care giver for my parents. They live with me. Dad has the beginning of Dementia and fell about 2 years ago and is not fully ambulatory. Mom has heart disease and kidney failure. I recently went through ovarian cancer and am trying to find a way to bring peace to my mind since I had to take care of everyone even though I was sick. Your video was and is very timely for me. I needed the reminder to take care of me. I need to make the space to quiet my mind and be peaceful for my health both mental and physical. I still have a journey ahead of me to try and keep the cancer at bay. I appreciate all your videos and the calming way in which you present them. And added Bonus...you two are truly so cute together... the potato chip bag thing was such fun! Thanks!!

This video is the one thing I'm grateful for today and which grounded me. It feels like the chill lemonade running down to my stomach and cooling my body on a hot day. Thank you 🐾

This channel keeps me going even on rough days. 💞 Thanks for existing!!🥹

I am a dancer. I was always wondering why I felt so stressed when getting ready to do something I loved. Then I reminded myself that stress/anxiety and excitement share many of the same symptoms (racing heard, shortness of breath etc). That awareness allowed me to switch my perspective from negative to positive when feeling those physical reactions.

I agree with avoiding unnecessary “sorries” - they can make the other person feel very awkward and on the spot to have to reassure you. Also agree that the best response to a compliment is “thank you.” My suggestion is to add a compliment for the other person, as in “thank you, you are so kind.”

The apology part is so real. I also feel that women tend to say sorry when there isn't really a need to. It's a good practice to try to cut down on it.

When I see something beautiful in the nature I am often thanking our creator who makes everything so perfect 🙏✝🌻

totally agree with replacing "sorry" with "thank you"! such a helpful habit esp for those experiencing anxiety or depression as someone who's lived through both. such a little change that makes a huge difference! another habit i've been trying to implement lately is making my bed every morning. even though i work from home and my desk is in the same room it's a little sign to my brain that sleepytime's over and it's time to start the day :)

The difference between setting results based goals vs actions based goals has been a huge shift for me. An action based goal just feels so much more manageable and inherently makes you learn to make micro habits.

“At least one isn’t zero” great quote. Thank you for doing this video.

Ah! The 'habit series' continues! :D I absolutely loved this -- "if this isn't life, I don't know what is" 😊

The part about rethinking stress really hit me. I'm going through med school finals right now and I've always been in the habit of thinking my increased stress levels before each exam is what hinders me from giving perfect answers. I have yet another exam tomorrow and ill totally shift this mindset of mine and let the stress lead me to performing better instead of being more anxious about it. Thank you for enlightening us with this concept! ❤️

Making micro changes is, in my case, the best way to start something at all - I've always had the mindset that it has to work the first time, because if it doesn't... I won't start at all for fear of failure. That's how I started, for example, with my morning 10-minute yoga and getting up at 4:35 a.m. What started out as "I don't want to, how it all hurts, why do you need it" turned into a pleasant morning stretch and an attempt to get my thoughts together. It doesn't always work that way, but being quite sick for the last week, suddenly I just missed it. And I'm at a point in my life where I don't know what to do with myself and it's tiny changes like this that keep me from going completely mad.

I want to thank you so much for your videos. I've had the hardest year of my life so far, filled with losses and challenges and confusion, but also a lot of growth and transformation. Your videos are so warm and so encouraging, without ever making us feel bad for how we are or what we do. It's a gift you have and I'm so grateful to have found you

Your recipe videos are definitely good but your guidance, tips and life hacks videos are also nourishing. May b bcoz of ur soothing voice, vibrant smile and beautiful narration. Keep on your good work. Thanks.

Another Influencer said, “What you resist, persists.” This can be especially evident during times of stress. I’m trying to learn to be compassionate with myself during stressful times, rather than critical. Your video will also help. Thank you!

Ooh what a great topic. I've been trying to form healthy habits too. Two that I absolutely love are: 1. Slow mornings. No matter what slow down the morning routine. Blissfully have a cup of tea. Take your time making breakfast or work/school lunches. Just slow and blissful morning routine. We don't have to have rushed mornings. This is also good for overall well being because whatever tone you set for your morning is the tone you carry through your day. So double benefit here 2. Slow evenings. Cutting off strictly at close of business and having a nice, slow, blissful evening of relaxing activities. Absolutely life changing. Thank you. One thing that you mentioned was slow reactions. This is an amazing healthy habit. I wonder if you have tips for slowing our reactions in those moments that require quick responses... Where you are required to respond on the spot. These moments usually lead to stress

I loved your comment about saying "Thank you" instead of "I'm sorry" for trivial things. It's such a positive mental shift for something I've been guilty of doing my whole life. Thank you so much for this video, I really appreciate it!

Thank you for your videos Sadia and the PUL team! They really make a difference in the way I look at life.

This is balm to my soul. Thank you Sadia.

Thank you for the kind nudge to take things step by step ❤

what a beautiful video 💛 i especially like the daily magic habit - enjoying the small daily joys consciously makes such a huge happiness difference

New PUL video; what a Sunday treat! 🙌🏻🥰

I love this idea of saying thank you instead of apologizing! Thank you!

This made me emotional which makes me realize how much I needed this video and need to implement these microhabits. Thank you!

I did not know how much I need to hear this! Thank you so much, Sadia. One of the best and heartwarming videos!

Thank you so much for this video! Lately I’ve been feeling extremely negative about myself because I’m struggling to do university studies and feel like I’m a failure so hearing this, realising I’m actually doing ok and changing my mindset to think of the micro habits and doing small bits is helping! So thank you

Thank you Sadia, really LOVE these kind of contents. ❤

This is one micro habit that I do as often as I can (not everyday): I did this course on coursera called the science of well being. One habit that was recommended by the instructor there was to make a practice of gratitude and she said that the people who include it as a part of their daily routines see a difference and only when you have a dedicated place to write your gratitude in- sorta everyday- you stick with it- along those lines. I did this course a long time ago. I was talking to a friend who says that he finds writing in a journal too much time taking, but he sorta speaks it out in his head and he thinks that they will have the same effect. So, I have combined these two techniques- gratefulness, but I say it out in proper sentences in my head instead of writing it.

This is my public statement that I'm going to start saying, "Well if this isn't a blessing, I don't know what is." I will not be starting this tomorrow - but TODAY. Thank you, Sadia! (:

Profound advice in only 10 minutes… this is the content I need in my life! You are so inspiring.

Love your attitude in all that you present 👍🏼

Of all the amazing videos you’ve created over the years, this is probably my favorite! I’ve been struggling with anxiety and overthinking for as long as I can remember. Implementing these micro habits will hopefully help me to be able to handle my stress and my negative thoughts better! Thanks so much for this video!

LOVE this! Bookmarked for watching again and again. I've been feeling that sense of "Well if this isn't nice, then idk what is" so often lately - so pleased to have a phrase to attach to it! I've also been hovering on the dark side of the inaction/action spectrum, so that Carnegie quote may be just what I need to move forward into action. My favorite micro habit (though not so much a mindset shift) is keeping my home clean and tidy. I absolutely adore relaxing in my home when it's clean and tidy; it makes me feel so comfortable and confident. Hard to fathom that you ever need to feel more self-confident (because you seem like one of the coolest and most "together" people on the planet), but it just goes to show we're all human. Thank you for sharing your vulnerability - and insightful perspective - with us, Sadia.

Your videos have always been so inspiring ❤❤ that phrase of saying thank you instead of being sorry all the time will definitely help out..

Sadia, your content has such high quality... Thank you! ❤

Thank you for this great video. I especially liked the point about appreciating the smaller things in life and name them out loud. From now on I definitely want to do this more often. ❤

Saying "thank you" is realllyyyy magic. Thank you for the inspiration.

This was so encouraging! I need to get double hip replacement, plus I'm a full-time caretaker to my 94 yr old Mom. I have had to go from being very physically active, moving and walking easily, to tons of pain and physical limitations. All your suggestions felt insightful and very useful for me. Thanks for this video!

Love this lady. Wish I had a friend like that in my life.

The quote of Dale Carnegie and your sentence "No more waiting for tomorrow when the day is already here" really hit me. I'm going thorugh a tough time and this year has been the worst so far, so I really needed to hear this. It's about the small regular actions I take to get back my life and improve it little by little. This helped me so much eating healthier or working out on a regular basis. Your videos always are so warm and encouraging without ever making one feel bad for not (completely) being vegan or how or who we are. You have such a calming voice, it's so comfortable to listen and the videos always are so aesthetically beatiful to watch. Thank you ❤

Thank you for helping me organize my scattered thoughts and overwhelmed mind.

I just love listening to you, you are so relaxing and still full of great ideas.

This is such a kind video, thank you for bringing this to the millions of your subscribers and followers! ❤ I love your tips that are not harmful productivity tips but small steps that are kind to yourself and yet lead to similar results. My tip would be to approach difficult things with playfulness just knowing that even the worst scenario will in most cases not affect your life in the long run.

Thank you for this kind of videos! I appreciate them at least as much as your recipe videos (I think rather even more) ❤

I have been following your channel for past 3 years , I found it when i was just starting to reconnec with myself and make my life better . With all the recepies and planting and now this . There is so much positivity here . Thank you so much for all the help.

Another beautiful video! 🌿 I have been doing a “gratitude” email thread with a few close friends for over 2 years. We list 3-5 moments we are grateful for at the end of the day. I do mine right before bed, and it has been such a joy to reflect back on the day even if it was tough. It’s also inspiring to hear what my friend’s are grateful for that day as well. It’s made me more mindful which has definitely contributed to my overall wellbeing 🌿

I will listen to this video again - you shared great suggestions and ways to change the scenario! Much appreciated!

Looking for things to be grateful for throughout the day and at the very least 3 things that I am grateful for before going to bed at night! It can be as little as the sun hitting my face. It just makes me look for things all day long which snow balls in the most positive way! Great video, thank you.

I am heartfeltly appreciating the efforts you have put into making this video. Your video seems like i am not watching it but talking to you in person .There is something special about your videos that it is so connecting and its simplicity makes it perfect.

Am extremely grateful for youtube for making this video pop in front of my eyes...yeah, headspace is an amazing app..And, you are really so pretty❤️

Your tips are stress buster... thank u so much ❤❤❤

this content perfectly hits the spot, in the perfect timing of my needs. If this isn't life, I don't know what is. 🙏 thank you Sadia

Thank you for these beautiful subtle and powerful tips 🙏🏻 I am definitely going to try and replace ‘sorry’ with ‘thank you’💗

❤ you are so right. A journey starts with 1 step. I'll take your attitude on board. Thank you and much love.

Your channel is so inspirational! Thank you for doing this.

It’s actually a lot less awkward to say “Thank you” for a compliment than excusing or dismissing it in front of the person complimenting you.

The No Day 0s tip is so good. Putting that quote on action/inaction on my wall!

Thank you. The part about stress hit me. I have been sick of stress two years ago, and since I have worked a lot with myself, but the fear of stress has been so hard to me and given me headaches and doubts if I could handle stressful situations. I will definitely have to read that book (in fact I just ordered it). Thank you so much, because as you say trying to avoid stress can make you stressed.

This resonated with me about the essay. I started on mine as I sat I. The car park waiting for my kid. I managed to find new research paper and I wrote about 75 to 100 words.

Viewing every experience or circumstance in my life in a positive light, a learning moment for soul growth.

Miss these type of videos from Sadia! Just the best advice and like having a chat with a friend x

Reframe Gratefully and No Zero Days are two I’m going to implement right away. Two good advices that are new to me and seems very doable. Her laugh was infectious.

I have always loved watching your videos. So calming, informative and genuine. ❤❤😊

Thank you so much for your efforts on this video, it is beautiful! 💫 And also thank you for the headspace trial. Big hug! 🤗

This whole video was just wholesome and amazing !

When I woke up today I was thinking about how I could use a video from PUL and when I opened up RU-vid there it was! Thank you for this motivation that I needed 🙏🏻

this was lovely. i've recently been connecting to the little magics of the day again and got warm chills a few times during the video (bonus point for mentioning my favorite author!!!)

Awesome video! Really really appreciate the thought behind the concepts in the video, and the simple yet comprehensive presentation style! Please keep up the awesome work you all are doing! One thing I thought might be worth sharing (I'm not sure it classifies as a micro habit) - but I've found tremendous improvement in the quality of my conversations with friends/family or even strangers by consciously trying to do "active" listening. Quite often, given how busy everyone gets, mind wanders during conversations to other things that might be stressing us out, or sometimes we're in a rush to move to a different topic or appointment and so we don't end up having deep chats about a topic but rather just skim the surface level "headlines". But by trying to remind myself to be more present and be a more active listener (through asking follow up questions etc.), it has greatly improved the joy of such conversations and strengthened relationships that I value!

Thank you for the amazing ideas! Some micro habits that I think I might try are from Gretchen Rubin mentioned the four quarters method of dividing your day into four time blocks like morning, day, afternoon, and night. In Laura Vanderkam book Tranquility by Tuesday, she mentions 9 rules and rule four is a 3 times a week habit and there is also a rule about exercising before 3 pm. Mariane Cresp channel she has a video how to use a self-care/break list where is discussing 3 types of breaks, Midlife Adulting has a video called self-care kit and Diane in Denmark hygge baskets for self-care. Also light workouts like walking!

I like these videos a lot, allows me to connect, collect and reflect. Thanks for this. ❤

absolutely amazing. new inspiration everytime i watch your videos.

2:18 stellar video, but tbh, in this moment nothing beats my emotional reaction to the church and square in the background, so many childhood memories ❤ an unexpected gift, thank you 🙏

Thank you Sadia.. you may have heard this countless times but I really needed this today.. its been depressing and rough despite the reason for being happy.. Bless you both

Thank you for great content as always 🙏

Hearing the sentence reframe your stress definitely relived my stress thank you for the wonderful mesaage❤

What a lovely topic! Thank you! I always set the table with nice cutlery and plated, candles and flowers eben of it just for my husband and myself. We start the conversation with a toast (on weekdays with water, often in wine glasses!) to us, the kids or family and friends and how thankful we are for pur life!

I thought this video will be just like another motivating one but it's pure love. This was much needed. Thankyou for this amazing msg ❤.

I love all her videos, but definitely by far the non cooking personal development videos!!

I watch your videos just to enjoy the vibe. Its so peacefull

Thank you! You gave me energy today ❤

thank you, I really needed this today