Micro Movements, Major Momentum
As a dietitian and personal trainer, one of the biggest patterns I see each year is the temptation to “start fresh” in January. But here’s the truth: you don’t need a new month or a new year to start making meaningful change.
Small shifts made today add up faster—and feel easier—than waiting for the “perfect time.”
I call these micro goals: tiny, doable actions that slide into your real life and build momentum without overwhelming you.
What Are Micro Goals?
Micro goals are small, actionable steps that feel so manageable you can start them today.
They reduce pressure, boost confidence, and help you build consistency—long before January rolls around.
These aren’t dramatic overhauls. They’re realistic, stackable habits that create long-term change.
Micro Movement: The Easiest Place to Begin
Movement doesn’t have to be a full workout to make an impact. Try:
Parking a little farther from the door
Taking the stairs instead of the elevator
Doing a quick 5-minute stretch while the coffee brews
Adding a short walk after meals; 3-5 minutes counts!
Doing 10 squats or calf raises while waiting for your Zoom call to start
Every micro movement counts—and these little boosts throughout your day can dramatically increase energy, clarity, and calorie burn.
Habit Stacking: Make Change Automatic
One of the most effective ways to build consistency is by stacking a new habit onto something you already do.
Try these simple stacks:
Supplements next to your toothbrush
→ Brush teeth → Take supplements. No extra thinking required.Fill your water bottle at night and set it beside your bed
→ Wake up → First sip before your feet even hit the floor.Put your walking shoes by the door
→ See them → Quick walk becomes easier to start.Place your protein shake packet next to your keys
→ Keys in hand → Protein on the go.
Small adjustments create fewer barriers. Fewer barriers create more success.
Why Start Now Instead of January?
Because waiting until January keeps you stuck.
Starting now—even with the smallest action—gives you:
Early momentum
More confidence
Less stress during the holidays
A smoother transition into the new year
A feeling of control instead of the all-or-nothing cycle
You don’t need perfection. You need repetition.
Your Micro Goal for Today
Pick one:
Take a 5-minute walk
Fill your water bottle before bed
Move your vitamins next to your toothbrush
Add one extra serving of veggies at dinner
Park farther at the store
Do 10 squats before your shower
Just one. That’s all it takes to begin.
Your future self will thank you for starting small—and starting now.
Ready to start your micro goals with real support behind you?
Schedule your 1:1 session with me and let’s build the momentum you’ve been craving.
Your health journey doesn’t have to wait—and you don’t have to do it alone.
Amanda Shumaker, RDN, CPT
@mindbody_RD