I was drowning in stress until I found the power of
tiny habits.
These 12 daily practices take minimal time but
deliver exponential returns:
1️⃣ Exercise Session
Even 20 minutes move the needle. It’s not about getting
ripped—it’s about showing up for yourself first thing.
2️⃣ 2-Minute Rule
Procrastinating the tiny tasks keeps them in your head.
If it takes 2 minutes, do it now.
3️⃣ Gratitude Practice
List 3 things you’re grateful for each morning. It rewires
your brain to spot opportunities instead of obstacles.
4️⃣ 4-7-8 Breathing
Breathe in for 4, hold for 7, exhale for 8. Use it before
big meetings or whenever tension hits.
5️⃣ Meeting Breaks
Back-to-back meetings kill productivity. Those 5-minute
gaps aren’t wasted time. They’re essential recovery periods.
6️⃣ 6-Second Pause
The space between stimulus and response is your power
zone. That tiny pause prevents reactive decisions.
7️⃣ Water Intake
Your brain is 73% water. Even mild dehydration tanks your decision-making.
8️⃣ Sleep Commitment
Sleep deprivation isn’t a badge of honor. Prioritize quality
sleep to be at your best for yourself and others.
9️⃣ Daily Meditation
9 minutes to reset your mental operating system. It’s not
about emptying your mind—it’s about observing it.
🔟 Movement Goal
10,000 steps seem daunting? Walk while you take calls.
Use a standing desk. Small movement adds up.
1️⃣1️⃣ Skill-Building
11 minutes learning something new—a language, a skill,
a concept. Compound interest works for knowledge too.
1️⃣2️⃣ Reading Practice
12 pages daily is 24 books a year. Leaders are readers.
Make it non-negotiable.
Small changes, massive impact.
You don’t need to overhaul your entire life to see results.
Start with just one habit. Be consistent.
Watch what happens.
Remember:
The most successful people aren’t superhuman.
They’ve simply built better daily habits than everyone else.
Kenrick Vaz 