Zach Highley
@ZachHighley · 523 k subscribers
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7 Days of Evidence-Based Micro-Habits
Stack tiny, science-backed habits with Zach Highley: more energy, 2 reclaimed hours, real focus — and one small win shipped every day.
📅 7 days🎯 12 missions🎬 5 videos by Zach✨ Free
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Most productivity advice fails because it asks for too much at once. This challenge does the opposite: over 7 days you'll adopt two micro-habits from Zach's evidence-based list, apply his natural energy and deep-focus routines, audit your schedule to reclaim 2 hours, and break the overthinking loop by shipping one small action daily. Each day: one video (or your own data) plus a mission under 15 minutes with a tangible output. By day 7, you're running a full evidence-based day — built from habits small enough to actually keep.
Your week at a glance
- Day 1🎬 Watch the 14 micro-habits and steal the best ones · ✍️ Pick your 2 micro-habits and do one right now
- Day 2🎬 Upgrade your energy without caffeine heroics · 📓 Open your daily ship log
- Day 3🎬 Find the 2 hours hiding in your day · ✅ Run a 10-minute time audit and reclaim your first hour
- Day 4🎬 Learn how Zach focuses 70+ hours a week · 🔁 Run one distraction-free deep work block
- Day 5🎬 Watch how Zach beat 5 years of overthinking · ✍️ Name the thing you're overthinking and ship its smallest version
- Day 6✍️ Read your log and lock in what's working
- Day 7🎯 Final mission: one full evidence-based day
Day by day, in detail
Day 1🎬 ✍️ Watch the 14 micro-habits and steal the best ones +1⌄
✍️ Pick your 2 micro-habits and do one right now
✍️ From Zach's list, pick the TWO micro-habits that fit your life best — the ones you could do on your worst day, not your best. Write them down, note when and where each one happens (after coffee, before opening your laptop…), then do one of them right now, before closing this screen. Not later. Now.
Day 2🎬 📓 Upgrade your energy without caffeine heroics +1⌄
🎬 Upgrade your energy without caffeine heroics
📓 Open your daily ship log
📓 This log is your engine for the week. Once a day — tonight works — record whether your two micro-habits happened, how your energy felt, and the one small action you shipped. What gets tracked gets kept. Thirty seconds of honesty beats an hour of good intentions.
Day 3🎬 ✅ Find the 2 hours hiding in your day +1⌄
🎬 Find the 2 hours hiding in your day
✅ Run a 10-minute time audit and reclaim your first hour
- I listed my 3 biggest time leaks from yesterday (be honest — check your screen time)
- I picked ONE leak to cut and decided exactly what replaces it
- I blocked the reclaimed time in my calendar for tomorrow, with a name and a purpose
- I logged today in my ship log: habits, energy, one action shipped
Day 4🎬 🔁 Learn how Zach focuses 70+ hours a week +1⌄
🎬 Learn how Zach focuses 70+ hours a week
🔁 Run one distraction-free deep work block
🔁 I did one deep work block today — phone in another room, one task, timer on — inside my reclaimed time
Day 5🎬 ✍️ Watch how Zach beat 5 years of overthinking +1⌄
🎬 Watch how Zach beat 5 years of overthinking
✍️ Name the thing you're overthinking and ship its smallest version
✍️ What's the one project, decision or message you've been overthinking instead of starting? Write it down. Then define the smallest possible first step — one you can finish in under 15 minutes — and do it today. Send the email, write the ugly first paragraph, book the appointment. Come back and record what you shipped.
Day 6✍️ Read your log and lock in what's working⌄
✍️ Read your log and lock in what's working
✍️ Scroll back through your ship log. Which micro-habit stuck without a fight? Which energy fix made a real difference? When did your deep work block feel easiest? Pick what stays after this challenge — and drop, without guilt, anything that didn't earn its place. Small and consistent beats big and abandoned.
Day 7🎯 Final mission: one full evidence-based day⌄
🎯 Final mission: one full evidence-based day
🎯 Run one complete day on your new system: both micro-habits, your energy fixes, your reclaimed 2 hours, one deep work block, and one small action shipped.
Today you stack the whole week into a single day. Morning: your two micro-habits, no negotiation. Use your energy fixes to stay off the caffeine rollercoaster. Protect your reclaimed hours and spend at least one of them in a distraction-free deep work block. Before the day ends, ship one small action — the smallest step on whatever matters most. Then post your proof: your two habits, what you shipped, and how this day compares to day 1. That's not a perfect day. That's a repeatable one. 💪
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Accept the challenge and Duer walks you through it mission by mission: progress, streak and journal.