Micro-Habits: Tiny Changes That Supercharge High Performance

by Jake Humphrey, Damian Hughes

Discover the tiny changes in behaviour that the world's most remarkable people use to excel.

'Packed with wisdom' GARETH SOUTHGATE
'Extraordinary and empowering' LAURA KENNY
'Full of tough love and practical wisdom' BEAR GRYLLS

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What if you could change your life in less than five minutes?

We assume that the highest-performing people are wired differently; that their success is down to nothing more than raw talent.

But in the course of 400 conversations with the world's most remarkable individuals, Jake Humphrey and Damian Hughes have found the real success comes from small, often imperceptible changes in behaviour. They are called micro-habits.

Drawing on exclusive interviews with leading high performers – from Olympic-medallists to billionaire entrepreneurs – Micro-Habits introduces the forty-eight simple tools that anyone can use to achieve excellence.

The best thing? They work right away.

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Drawing on conversations with . . .

Ali Abdaal • Fernando Alonso • Usain Bolt • Stuart Broad • Dan Carter • Sabrina Cohen-Hatton • Brian Cox • Tom Daley • Jason Fox • Pippa Grange • Alex Honnold • Emily Maitlis • Joe Marler • Matthew McConaughey • Lando Norris • Sara Pascoe • Gordon Ramsay • Stephanie Shirley • Simon Sinek • Chris Voss • Sarina Wiegman

. . . and many more.

From the Sunday Times bestselling authors of High Performance.

Genres: Personal Development

275 pages, Kindle Edition

Published January 1, 2026

Reviews

[Chris Barrett]

Reposted from CB Book Reviews on Instagram:

https://www.instagram.com/p/DTTNhDWjM...

Micro-Habits is the third book written by @jakehumphrey and @liquidthinker who are the hosts of one of my favourite Podcasts, The High Performance Podcast.

In this their most recent venture, Jake and Damian aim to provide the reader with a collection of 48 “Habits” that they have collected from a number of their Podcast guests. Each habit details which guest provided them with the insight that they have chosen to highlight, a number of quotes and some context from their discussion, and is then supported with evidence from an array of psychological studies and research projects. Each habit is intentionally detailed over a maximum of 8 pages, keeping the advice easily digestible and encouraging the reader to feel that each change is achievable whilst avoiding overwhelm. The Habits are set out into 12 Chapters (4 per Chapter) which the authors suggest could be put into action as one chapter for each month of the year, although they are clear in their intentions that the reader should decide for themselves which habit(s) are most applicable to their lives and situations.

I have always identified myself as someone who has a thirst for learning and so I have enjoyed a few self-development books to date, this one included. However, often when engaging with these subjects I finish feeling like I haven’t learnt and taken away anywhere near as much as I should have. As this seems to be a common theme I place any blame with myself, rather than with the authors.

With this in mind I am aiming to re-read this book 1 habit per week over the course of the coming year, with the hope that I will be able to focus on one habit at a time, and give myself the space and time to feel like I have fully comprehended the information provided.

[Jo Knuckey]

Interesting content but each theme felt superficial to me and I would have appreciated more detail.

[Sarah]

I enjoyed this book as it gives small bits of information on a wide range of theories so it is good as an overview.
I liked the audiobook because it included snippets of the famous people talking in the podcast.

[Sambasivan]

Somehow I felt that this book is better than Atomic Habits.
Probably this one has more stories.

Start very small and simple with focus on speed. Your life can change (start moving towards transformation ) in just five minutes.

The twelve How to questions are pure gold.

Go for it.

[Aida Saldaña Hernandez]

I give it 3.5
There is a wide variety of stories, although mostly is from athletes and it makes sense since, they have to discipline themselves to achieve their goals.
I think the most beneficial in the book is the epilogue, where kind of gives you a guidance about how to use the book to help you jumstart specific areas of your life.

I like that there are links to the High Perfomance episodes.

[Thomas H]

3.5-4/5

Short bite sized pieces of advice from people at the top of their industries. Some great nuggets of information. Enjoyed the first half more than the second half of the book, as it gets a little repetitive. All of the sections follow the same basic pattern - X says “this is the key to doing Y”, and then a vague explanation that there is scientific research to back this up.

Still an easy read and good if you are looking for motivation or new tricks for success.

[MR David J Millett]

a good skim read

A well presented and accessible format. Pulling together insights from successful people. A number of which may be familiar ideas already. Worth a read nonetheless.

[Andrew Rock]

An interesting book with some helpful advice

[Jason Buckley]

Enjoyed it

[Jo]

Really enjoyed this. A lot of reminded of things we already know

[Niki Everest]

OMG! This is a game changer or should I say a life or mindset changer.
I have read so many self help books but for this one I want to say THANK YOU THANK YOU THANK YOU

[Alice]

Underwhelming.