Small Changes, Big Results: The Science of Tiny Morning Habits

Why Five Minutes Can Change Everything

Ever feel overwhelmed by the idea of a perfect morning routine? The latest research in behavioral science says you don’t need an hour—just five minutes can set the stage for a better day. Laura Vanderkam’s book and studies by habit experts reveal that 'keystone habits'—small, foundational actions—can trigger positive changes across your life.

Examples abound: a busy parent who stretches for five minutes before the kids wake up, a student who lists three things they’re grateful for, a remote worker who plans their top task over coffee. These micro-routines are easy to start, require little willpower, and quickly become automatic. Over time, they build confidence and momentum, making bigger changes feel possible.

The science is clear: small wins create a sense of progress, which fuels motivation and happiness. Habit stacking—attaching a new action to an existing routine—makes change easier. Instead of aiming for perfection, focus on consistency. If you miss a day, simply begin again. Every morning is a fresh start, and tiny habits, repeated, can transform your life. For more on the science of habits, see this guide and Blinkist. 2 4