ANA Healthy Nurse, Healthy Nation® Blog: The Science Behind Micro-Actions of Self-Care
Published
How small wellness habits can have a big impact
As a nurse, you likely know the benefits of self-care, and you have probably educated your patients on its value. But how often are you practicing your own self-care?
The most recent American Nurses Foundation Mental Health and Wellness Survey found that more than 60% of nurses surveyed felt stressed during the previous 14 days. Feeling “frustrated,” “exhausted,” and “overwhelmed” were also at the top of the list. These findings suggest that making time for self-care may be more challenging and necessary than ever.
That’s where micro-actions of self-care come in. These small, simple acts are quick and easy to fit into your day. But don’t be fooled — bite-sized self-care can still pack a big punch, boosting mental health and busting stress almost immediately.
How Micro-Actions Influence Behavior Change
Small, repetitive actions rewire the brain through neuroplasticity — the brain’s ability to change and adapt based on experiences. When you teach your brain something new and repeat the process, you naturally build new habits, strategies, and skills. For example, when you create a new passcode on your phone, you need to concentrate on each number as you enter it. After a few days of using the code repeatedly, your mind and fingers begin to enter it automatically and effortlessly.
Actions don’t need to take a lot of time for neuroplasticity to occur, but consistency is key. Establishing and strengthening new neural connections requires persistence. A study on school-based mindfulness found that practicing daily mindfulness for just 5 to 15 minutes over 8 weeks improved students’ sustained attention. Researchers linked the improvements with neural plasticity.
Small, Self-Care Actions to Try
Any healthy habit can be broken into smaller micro-actions. The trick is to identify little self-care practices you can consistently do throughout your day. You might try habit-stacking where you tack one of these onto something you already regularly do, like washing your hands or checking your phone.
Consider adopting one or more of these micro-habits into your every day to boost your self-care:
Focus on gratitude
The mental and physical benefits of gratitude are well-studied. Research shows that practicing gratitude for just 15 minutes a day can improve your mental wellness.
For a quick hit of gratitude, take a moment each morning to be thankful for the day. Each night, write down two things you are thankful for. You might find something to be grateful for each time you disinfect your hands or check your watch. The more you perform the exercise, the stronger the effect and the quicker it becomes a habit.
Take 3 deep breaths
When you breathe deeply, you get a better exchange of oxygen. It also activates the parasympathetic nervous system, which increases oxytocin (a positive-feeling hormone) and reduces cortisol (stress hormone). Many people associate breathwork — a form of meditation focused on breathing — with a quiet, serene space. But deep breathing can happen anywhere, at any time.
As a micro-action of self-care, focus on your breathing for 3 deep breaths, while actively releasing muscle tension. Designate a little time for this quick mindful practice each day, such as before you leave your car at work or each time you enter a new patient’s room.
Take it a step further by breathing in a calming scent, such as lavender or bergamot. Put a drop of essential oil on a tissue or carry a scented satchel. Pull it out and breathe in the scent when you are feeling stressed.
Practice self-compassion
Directing compassion inward can increase your growth mindset and positive thinking. One study reports that performing a daily self-compassionate touch exercise for a month can significantly lower stress and improve mental health. The exercise takes just 20 seconds.
Bring one hand to your belly and one hand to your chest, imagining kindness and warmth radiating from the touch — like a hug. Be a friend to yourself by saying compassionate things and thinking kind thoughts about yourself.
Sneak in some water
Getting enough water is critical for your body’s mental and physical health. Without it, you may experience foggy thinking, mood instability, constipation, and headaches.
An easy micro-activity hydration hack is to tie drinking water into something you already do. Sip water while you are charting (if infection prevention norms allow) or after each time you use the bathroom. To begin your day with this healthy micro-habit, drink a full glass of water as soon as you wake. Place your glass on your nightstand or next to the bathroom sink before you go to sleep at night to help you remember.
Eat mindfully
Eating a meal or snacking while you’re watching a show or looking at your phone may seem relaxing, but your digestive system would disagree. Mindful eating heightens your awareness of internal and external cues and sensations. It supports your parasympathetic nervous system, which is responsible for resting and digesting.
Try eating without music, television, or your phone. It won’t take any additional time, and it can result in better digestion and less stress. Paying attention to and savoring each bite can also help you avoid overeating.
Making Micro-Actions Stick
Self-care needs to be a consistent practice to see the full benefit. The American Heart Association recommends 3 steps to help make your micro-actions into regular habits:
With a little work, your self-care practices will eventually become strong habits. But until then, these simple micro-activities can help you feel better and work smarter, not harder.
What micro-actions of self-care do you practice? Share with us in our discussion below.
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Sign up for our monthly challenges!
The most recent American Nurses Foundation Mental Health and Wellness Survey found that more than 60% of nurses surveyed felt stressed during the previous 14 days. Feeling “frustrated,” “exhausted,” and “overwhelmed” were also at the top of the list. These findings suggest that making time for self-care may be more challenging and necessary than ever.
That’s where micro-actions of self-care come in. These small, simple acts are quick and easy to fit into your day. But don’t be fooled — bite-sized self-care can still pack a big punch, boosting mental health and busting stress almost immediately.
How Micro-Actions Influence Behavior Change
Small, repetitive actions rewire the brain through neuroplasticity — the brain’s ability to change and adapt based on experiences. When you teach your brain something new and repeat the process, you naturally build new habits, strategies, and skills. For example, when you create a new passcode on your phone, you need to concentrate on each number as you enter it. After a few days of using the code repeatedly, your mind and fingers begin to enter it automatically and effortlessly.
Actions don’t need to take a lot of time for neuroplasticity to occur, but consistency is key. Establishing and strengthening new neural connections requires persistence. A study on school-based mindfulness found that practicing daily mindfulness for just 5 to 15 minutes over 8 weeks improved students’ sustained attention. Researchers linked the improvements with neural plasticity.
Small, Self-Care Actions to Try
Any healthy habit can be broken into smaller micro-actions. The trick is to identify little self-care practices you can consistently do throughout your day. You might try habit-stacking where you tack one of these onto something you already regularly do, like washing your hands or checking your phone.
Consider adopting one or more of these micro-habits into your every day to boost your self-care:
Focus on gratitude
The mental and physical benefits of gratitude are well-studied. Research shows that practicing gratitude for just 15 minutes a day can improve your mental wellness.
For a quick hit of gratitude, take a moment each morning to be thankful for the day. Each night, write down two things you are thankful for. You might find something to be grateful for each time you disinfect your hands or check your watch. The more you perform the exercise, the stronger the effect and the quicker it becomes a habit.
Take 3 deep breaths
When you breathe deeply, you get a better exchange of oxygen. It also activates the parasympathetic nervous system, which increases oxytocin (a positive-feeling hormone) and reduces cortisol (stress hormone). Many people associate breathwork — a form of meditation focused on breathing — with a quiet, serene space. But deep breathing can happen anywhere, at any time.
As a micro-action of self-care, focus on your breathing for 3 deep breaths, while actively releasing muscle tension. Designate a little time for this quick mindful practice each day, such as before you leave your car at work or each time you enter a new patient’s room.
Take it a step further by breathing in a calming scent, such as lavender or bergamot. Put a drop of essential oil on a tissue or carry a scented satchel. Pull it out and breathe in the scent when you are feeling stressed.
Practice self-compassion
Directing compassion inward can increase your growth mindset and positive thinking. One study reports that performing a daily self-compassionate touch exercise for a month can significantly lower stress and improve mental health. The exercise takes just 20 seconds.
Bring one hand to your belly and one hand to your chest, imagining kindness and warmth radiating from the touch — like a hug. Be a friend to yourself by saying compassionate things and thinking kind thoughts about yourself.
Sneak in some water
Getting enough water is critical for your body’s mental and physical health. Without it, you may experience foggy thinking, mood instability, constipation, and headaches.
An easy micro-activity hydration hack is to tie drinking water into something you already do. Sip water while you are charting (if infection prevention norms allow) or after each time you use the bathroom. To begin your day with this healthy micro-habit, drink a full glass of water as soon as you wake. Place your glass on your nightstand or next to the bathroom sink before you go to sleep at night to help you remember.
Eat mindfully
Eating a meal or snacking while you’re watching a show or looking at your phone may seem relaxing, but your digestive system would disagree. Mindful eating heightens your awareness of internal and external cues and sensations. It supports your parasympathetic nervous system, which is responsible for resting and digesting.
Try eating without music, television, or your phone. It won’t take any additional time, and it can result in better digestion and less stress. Paying attention to and savoring each bite can also help you avoid overeating.
Making Micro-Actions Stick
Self-care needs to be a consistent practice to see the full benefit. The American Heart Association recommends 3 steps to help make your micro-actions into regular habits:
- Cue: Set yourself up for success by finding ways to remind yourself of your habit. Make the reminder visual (water next to the bed) or stack the new habit on an existing one (drink a full glass of water every time you brush your teeth).
- Routine: Make your micro-action easily repeatable until it becomes a habit. For example: If you find it easier to say what you’re grateful for instead of writing it. Start there. Once it becomes a habit, you can expand the practice.
- Reward: Positive associations help a habit stick. Keep a list of micro-actions and check them off each day as a sign of your success. Maybe give yourself a small reward when you complete your micro-action(s) 5 days in a row. Celebrate!
With a little work, your self-care practices will eventually become strong habits. But until then, these simple micro-activities can help you feel better and work smarter, not harder.
What micro-actions of self-care do you practice? Share with us in our discussion below.
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Sign up for our monthly challenges!
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04/24/2025 9:58am CDT
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