1 Minute Habit for January 19

Call or Text Someone You Care About

Staying connected can improve your mood and strengthen relationships.

A simple call or text can remind someone they’re valued and brighten their day.

Strengthens social bonds and communication.
Boosts mood and reduces loneliness.
Encourages meaningful connections.

📖 Supporting Research:

Greater Good Magazine - Should You Call or Text? Science Weighs In

💡 Actionable Tips

Send a ‘hope you’re doing well’ message to a friend or family member.
Pick up the phone and have a 1-minute conversation with someone you miss.
Use a voice message or video call for a more personal touch.

🧠 Why This Habit Matters

Reaching out to someone strengthens social bonds, improves emotional health, and reminds both you and them that you’re not alone.

Small acts of connection can reduce feelings of loneliness, boost mood, and deepen meaningful relationships over time.

🔄 How to Adapt This Habit

💼 For Busy Professionals:Send a quick ‘how are you?’ message to a colleague or mentor.
👶 For Parents:Call a family member and involve your kids in the conversation.
📚 For Students:Check in on a friend or classmate you haven’t seen in a while.

💬 Join the Challenge

### 📞 Stay Connected Who did you reach out to today? Share in the comments!

🌱 Be part of the habit community — follow us on Instagram @1minutehabit and tag us to share your journey!

Who did you reach out to today?

Write Down One Thing That Made You Smile Yesterday

Send a Kind Message to Someone

💬 Your Success Stories

Last week, I decided to text an old friend I hadn’t spoken to in months. We used to talk every day but life got in the way. I simply sent a message saying, 'Hey, I was thinking about you. Hope you're doing well. To my surprise, she responded almost immediately. She’d been having a rough week and said my message made her cry—in a good way. We ended up chatting for an hour and made plans to meet up soon. That one-minute action reignited a friendship that I truly missed. It reminded me how simple gestures can mean the world to someone. I now make it a point to reach out to someone once a week. It keeps my relationships strong and makes me feel more connected. Sometimes we think we don’t have time, but even a short message can leave a lasting impact. The people we care about often just need a reminder that they matter. And we need that reminder too. There’s power in connection—don’t underestimate how meaningful a small outreach can be. That one text led to lunch, laughter, and healing—for both of us.'

✨ Share Your Success Story

Recent Habits You Missed

Explore Our Resources

Want to dive deeper into building better habits? We’ve got you covered! Our archive lets you explore all past 1-minute habits, so you can revisit your favorites or catch up on ones you missed. Our weekly course breaks habits into weekly themes — almost like a mini-course — and features real strategies, research, and inspiring stories to help you stay consistent. Check out our latest blog posts below for fresh motivation and bite-sized ideas you can apply today.

Dive deeper into self-improvement with more simple, effective 1-minute habits. Visit our growing archive to find helpful tips for boosting productivity, well-being, and balance in your daily life.

Want more in-depth insights on building habits that stick? Our weekly course dives deeper into each habit, helping you stay on track and make lasting changes. Discover new strategies and real-life applications to enhance your journey!