Motivation shows up once you’re moving. Micro-goals create that movement.

Make it ridiculously small

• Read one paragraph.

• Do one push-up.

• Write one sentence.
  Starting small sidesteps resistance. After the first step, inertia flips in your favor.

Use “Until” timers

Set 5 minutes. Do the task until the timer ends. When it rings, you can stop—most people keep going.

Chain the habit

Attach the new action to a reliable anchor: After I make coffee, I read one page.

Track streaks (kindly)

Mark a calendar square for every day you did the micro-goal. Miss a day? Restart without drama.

Celebrate micro-wins

Say out loud, “That counts.” The brain loves closure.