In the world of personal growth many of us focus on making big, sweeping changes to our lives. Some people feel like they need to create a complex 10-year life plan while others feel like they need to drop 50 lbs in six months. The truth is, however, that healing often comes in much smaller steps. Making progress simple, easy, and attractive is crucial to reaching our goals. Getting healthy may mean starting your dinner tonight with a salad and a big glass of water and going from there. It may not mean completely overhauling your life, but rather taking it one day at a time.
The same can be said for micro-healing. This is the process of making small changes in our lives that add up to big results. It’s about taking baby steps instead of giant leaps. And it’s an approach that can work for everyone, no matter what their personality type.
Here are some micro-healing tips for each of the 16 Myers-Briggs personality types. You can also scan the suggestions for all sixteen types and pick and choose the ones that suit you best!
How to Practice Micro-Healing, Based On Your Myers-Briggs® Personality Type
For a dreamer like you it’s important to make time to plant the seeds of imagination and possibility in your mind. To be more inspired, go somewhere new this weekend! You could visit a state park, a new restaurant, an art museum, or simply take a different route home. When you expand your horizons and take in new environments, you give your mind new images, objects, and ideas to toy with to generate inspiration and insight.
As an ENFP it can be challenging to take care of your body at times. You are tuned into the world of the imagination and the abstract, but are less tuned into what your body needs on a consistent basis. For your physical healing micro-habit, try exercising for ONE minute every morning. Do 15 push-ups, sit-ups, or some quick yoga stretches to get your day off on the right foot. Everyone can spare one minute! And over time, you may find yourself adding in more exercise as you develop a habit and routine.
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For the curious and analytical ENTP, your micro-healing habit could be to do something every day that your past self would be impressed by, even if it seems small. You’re someone who appreciates change and spontaneity, but maybe your younger self would be impressed if you had a weekly game night with friends or sent a postcard to an incarcerated person letting them know they mattered.
Your mind is always going and you’re always looking for the next big idea. Sometimes in this quest for new ideas and possibilities you lose track of your physical needs. Your physical micro-healing habit is to try to get at least seven hours of sleep per night. This can seem difficult when so many activities are beckoning to you, but it’s crucial for your mental and physical health. Don’t take my word for it? Check out “How many hours of sleep are enough?” from Mayo Clinic
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You’re a dreamer and an idealist at heart and sometimes feel pushed and pulled in a world that admires productivity over purpose. Focusing too much on external demands is an energy drain for you and it can get you out of alignment with your core self. For your micro-healing habit, I suggest you spend five minutes reading poetry or inspiring quotes at lunch time. This is a great way to re-set your day if it’s become too hectic and distracted. It can also align you with your inner self and the feelings and values that matter to you.
When it comes to the physical world, you enjoy having a room or section of your home personalized to your tastes. But sometimes you can start to become stuck in a rut and worried about venturing beyond. Your physical micro-healing habit is to bring some of the outdoors in. Take a nature walk every week and find some leaves, acorns, or other natural items to make something creative with. Use that creative piece as a focus in your personalized space. This will help you liven up your environment while motivating you to explore the outdoors and nature itself.
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You’re an analytical and private person who enjoys diving into ideas, theories, and information. Sometimes in your quest for new data and discovery you lose touch with yourself in the process. Your healing micro-habit is to do something that helps you get to know yourself better. Write down what you like and what you don’t. Make a list of things that revive you when you’re stressed or feeling down. Every day write down one new discovery you’ve made about yourself.
When it comes to your physical health, sometimes you can get so “heady” and philosophical that you lose touch with what your body needs or the world around you. That said, going to the gym every day or taking up a strenuous diet can feel overwhelming and intimidating. Your physical micro-habit is to get ten minutes of morning light exposure. During this time, don’t scroll the news or play a game on your phone. Practice deep breathing, sip a cup of tea, or do some refreshing stretches. This practice can help you to get in touch with your body, improve your circadian rhythms (so you sleep better at night!), and improve your mood.
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As an ENFJ you’re always tapped into the emotional wavelengths in the world around you. Giving people a good emotional experience and developing strong bonds is crucial to you. But sometimes you can forsake your own personal needs in the moment. Throughout the day, take time to state what you are feeling, claim that feeling, and take action because of it. This could be as simple as saying “I need a minute to think” rather than saying “Yes” immediately to a request. This could mean taking a nap when you’re tired rather than overextending yourself or it could be as big as calling a friend to chat when you’re feeling lonely instead of always having to be the one who is the helper. No matter what it is, make sure you’re claiming your feelings and needs throughout the day so you can stay in touch with yourself.
Your physical micro-healing habit is to meditate for one minute a day. As an intuitive personality type, it’s crucial for you to get time alone to be mindful and calm. These moments open your mind to insights, epiphanies, and overall well-being. But many ENFJs, in their naturally busy pace, tend to tire of meditation because it feels overwhelming. Starting with one minute every morning makes it attainable and non-threatening. Once you’re in the habit, you can increase the time as you like.
As an ENTJ, you focus extensively on goals, objectives, and organization. Getting to the next rung on the ladder or the next height in personal growth can become all-consuming. Yet in this haste to succeed, you can sometimes lose sight of the people and relationships in your life that matter most. As a result, sometimes friendships can be minimal and relationships can be full of tension you never wanted to cause. For your micro-healing habit, schedule ten minutes a day to attend to your relationships. Obviously, some relationships require more than this (your spouse or children, for example). But during these ten minutes you can send a text to a friend with a joke, remind someone you’re thinking of them, or even jot down a snail-mail card if you really want to make an impact. You’ll be surprised how much of a difference that ten minutes makes in your life!
For your physical self, I suggest you drink one full glass of water every morning before you have coffee or anything else. When you start your day with a fresh glass of water, you are able to remove toxins from your body more quickly, improve your metabolism, and help with a host of other health-related issues.
Many INFJs are night-owls who enjoy the peace, quiet, and tranquility of the late evening hours. Sometimes when the alarm rings in the morning it feels like a harbinger of doom rather than a call to a bright new day. For this reason, I urge you to do something fun every morning when you wake up. This could be dancing to a favorite song, reading a chapter in a book, or doing some stretches and sit-ups while watching a favorite show! Use your imagination to think up something that will have you jumping out of bed with a smile rather than pulling a pillow over your head and hitting “Snooze.”
As an INFJ you can also feel so wrapped up in thoughts and musings that you lose touch with what your body’s needs. For your physical micro-healing habit, every time you notice a new hour has begun check in with your body. Breathe deeply and allow yourself to take in all the sensations inside yourself. You might be surprised to find that you need to stretch a sore muscle or that you’re dehydrated and need a drink of water ASAP! Practicing this habit can help you to honor your physical needs, improve your health, and feel better overall.
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As an INTJ, you are constantly seeking knowledge and understanding. You want to know the “why” behind everything and this can sometimes make it difficult to just relax and enjoy life. For your micro-healing habit, I suggest you take ten minutes each day to do something that allows you to experience awe. Experiencing awe decreases stress, improves creativity, and increases generosity, kindness, and satisfaction with life. To experience awe, take time to slow down, tune into your senses, and unplug. Awe can be experienced by stargazing, watching a sunrise, listening to a symphony, or admiring a work of art (and I’m sure you can brainstorm plenty of other ways to experience it!)
For your physical healing micro-habit, I suggest you commit to five minutes of intense movement each day. You could dance around your room to a song that amps up your energy, do some jumping jacks, or even just walk quickly around the block. The key is to get your heart rate up and really get your blood flowing! This can help release endorphins that reduce stress, improve your overall health, and boost your mood.
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You live to embrace everything that life has to offer you in the present moment. Living for the now is something many people strive to do but you naturally gravitate to. But at your best you also know that taking care of your future self is important, too. For this reason, I suggest you commit to a micro-healing habit that will help you do just that!
For your micro-healing habit, try to do something every day that your future self would be proud of or thankful for. This could be putting a few dollars in a savings account, writing a text to a parent, or practicing learning a new language! The opportunities are endless, but keep reminding yourself of the future benefit even when it gets hard.
As an ESFP you’re also someone who likes to stay active. Being sedentary and cooped up can make you feel antsy and restless. You can feel listless and apathetic if you’re stuck in one place for too long. Every time you notice a new hour has begun, take one minute to get up and move. Yo could do some jumping jacks, sit-ups, stretches, or simply blast a song and dance along to it!
As an ESTP you like to be active and moving, always going after some new exciting activity or adventure. While this can lead you in a lot of ambitious or thrilling directions, it can also mean you overdo it and wind up with health issues, financial issues, or chronic pain as a result. That’s why your micro-healing activity is to spend five minutes each day investing in yourself. Instead of spending money on a coffee, put it in a savings account. Rather than playing a game on your phone while you wait for something, practice deep breathing and do some quick stretches. These small investments will pay off in the long run by helping you stay healthy, avoid burnout, and manage stress.
When it comes to physical health, many ESTPs like to stay active and moving. But sometimes fast food and quick, rich snacks (Doritos, anyone?) are more appealing than healthy foods that aren’t as easy to grab-on-the-go. Your physical healing micro-habit is to bring something healthy wherever you go so you can have an easy snack when hunger strikes. Almonds, jerky, string cheese, or fresh fruit are all perfect examples of this! Your body will thank you.
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As an ISFP you crave a life of authentic self-expression. But sometimes stepping out and pursuing your creative dreams can feel daunting and overwhelming. For your micro-healing activity, create a vision board. This can be a physical board with pictures and words that inspire you, or it can be a digital board on your computer or phone. The important part is to take the time to curate images and phrases that represent what you want to achieve and who you want to become. This will help keep you motivated and inspired when things get tough!
For your physical micro-healing habit, leave your phone in another room while you sleep. Many ISFPs I’ve spoken to find themselves checking their phone throughout the night or binging TV series on their devices when they should be sleeping. Leaving your phone in a distant location can help you to sleep more deeply and be healthier and happier overall!
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As an ISTP you love figuring out how things work and interacting with your environment in a hands-on way. Freedom, adventure, and knowledge are all core drives for you. But sometimes in your quest for practicality you end up suppressing emotions or belittling them within yourself. “Keeping your cool” is admirable, but you also need to have healthy outlets for what you’re feeling inside. So the micro-healing habit for you is to take time to feel whatever emotion you’re feeling in the moment. Remember that there are no good or bad emotions, only good or bad reactions. The more you suppress an emotion the more it can bubble up later in an unhealthy way. Validate your emotions, respect them, allow yourself 90 seconds to feel the emotion fully, then take a deep breath and ask yourself some questions. Try to ask yourself why you’re feeling the way you are. Is there a pattern there? Is there a past experience or trauma that’s being triggered? What is the emotion trying to tell you? Choose to be curious about the emotion and its meaning without judging or belittling yourself. If you choose to process your emotions rather than bottling them up you’ll have less resentment, rage, and triggers later in life.
For your physical micro-healing habit, I suggest taking a 10 minute nature walk three times a week. This can do wonders for your mood, give you time to think and process, and alleviate fatigue and a bad mood.
As an ESFJ you are naturally focused on your relationships and the meaningful connections in your life. You find joy in making other people happy and you’re often the one they come to when they need a shoulder to cry on or someone to help them out. But sometimes you can forget to take care of yourself in the process. Your micro-healing habit is to open up a notebook and scribble down how you feel for five minutes every morning or evening. This process can help you to tune into yourself, your values, needs, and thoughts. It can help you to communicate your needs better with others and it can also help you to make decisions from a place of self-awareness rather than just being pulled around by others’ needs and feelings.
For your physical micro-healing habit, I suggest taking a relaxing bath once a week. This can help you to de-stress, unwind, and calm yourself. As someone who is so focused on what others’ needs you can wind up with a never ending to-do list of responsibilities and obligations. Schedule in this relaxing bath time so that you are ensuring you get some time to slow your breathing, tune into your senses, and recharge. Taking a warm bath can elevate your mood, help you sleep better, ease sore muscles, and reduce blood pressure!
You’re someone who is always mapping out the next big goal or timeline. You like to stay busy and take your responsibilities very seriously. But sometimes you can take it too far! Many ETJ personality types veer towards workaholism because their to-do lists are so packed full. That’s why your micro-healing habit is to spend a few minutes unplugged after you wake up in the moment. Don’t check your emails, your news feed, or your to-do list. Just be. Do some stretches, take a hot shower, practice some yoga. Choose some calming rituals that help you to feel refreshed and ready for the day ahead. Remember that working yourself to the point of exhaustion is a form of abusing yourself and the stress will show up in your body at some point.
For ESTJs, exercise and movement tend to be great ways to de-stress and gain a new perspective on something challenging. For your physical self care, put on a 2-3 minute song and move for the duration of the song every day. You can dance, run in place, stretch, or do some quick calisthenics! This simple routine can help you to burn off some frustration, regain your focus, and be more fit all at the same time.
As an ISFJ you enjoy a steady routine and warm, harmonious relationships. You tend to be a nurturer by nature and someone who brings stability and a sense of “home” wherever you go. However, beneath your warm exterior there are times when you re-hash past mistakes, fears, or embarrassments. It can be difficult for you to try new things at times if your mind is wrapped up in all the things that could go wrong or you start doubting yourself. When you’re having a negative thought, ask yourself if it’s moving you in the direction you want to go in life. That’s your micro-healing habit! Remember that your thoughts and emotions can lie to you, especially if you keep re-playing negative memories in the mindset that those experiences will keep repeating themselves.
For physical health, it’s important that you find a routine that is pleasurable and easy to begin with. Find a beautiful spot in or outside of your home and create a five-minute calming routine. Drink a fresh glass of water, meditate for one minute, and then stretch your body so you can face the day feeling calm and revived. The more you do this, the more you may want to stretch out this routine to incorporate more meditation, some yoga, some calisthenics, or simply some time to calm down and enjoy the moment.
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As an ISTJ you focus on being practical and grounded. Meeting your responsibilities and staying on course is something that matters to you. You’re the kind of person who prepares for an experience ahead of time and makes contingency plans in case anything goes wrong. But sometimes you get so caught up in planning, preparing, and working that you wear yourself out. If this sounds familiar, then your micro-healing habit is to schedule some unscheduled time into your week. This can be half an hour, an hour, or even a day depending on your schedule. During this time you’re not allowed to work, plan, or prepare for anything. Instead, you should use this time to do something you enjoy for the sake of enjoying it. This can be reading, spending time in nature, going on a walk, or anything that you feel like doing in that moment.
Meanwhile, for physical self care, find a way to make physical fitness more fun and less chore. This can be done by working out with a friend, listening to music or an audiobook while you walk or run, or curating a playlist of your most motivating and uplifting songs to workout to!
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What Are Your Thoughts?
Did you enjoy this article? Do you have any insights or suggestions for other people who share your Myers-Briggs® personality type? Let us know in the comments.
Explore even more about your personality type in our eBooks, Discovering You: Unlocking the Power of Personality Type, The INFJ – Understanding the Mystic, The INTJ – Understanding the Strategist, and The INFP – Understanding the Dreamer. You can also connect with me via Facebook, Instagram, or Twitter!
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