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Micro-Habits

Tiny Changes That Supercharge High Performance

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Micro-Habits

By: Jake Humphrey, Damian Hughes
Narrated by: Jake Humphrey, Damian Hughes
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About this listen

Brought to you by Penguin.

*From the Sunday Times bestselling authors of High Performance*

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

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 opposite: 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.

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.

'Packed with wisdom' GARETH SOUTHGATE

'Extraordinary and empowering' LAURA KENNY

'Full of tough love and practical wisdom' BEAR GRYLLS

This audiobook includes extensive clips from the High Peformance Podcast and two exclusive chapters containing insight from Dan Burn and John Legend.

© Damian Hughes and Jake Humphrey 2026 (P) Penguin Audio 2026

 Career Success Motivation & Self-Improvement Personal Development Personal Success Sports Psychology Stress Management Inspiring Success

Critic reviews

Greatness isn’t about talent alone. In part it’s about the small, repeatable actions that most people miss. Micro-Habits is accessible, effective and packed with wisdom from the world’s highest achievers.
This book is extraordinary. Practical, empowering, and instantly applicable, Micro-Habits reveals the simple changes that can change your life.
Full of tough love and practical wisdom, Micro-Habits offers simple, transformative that you can stick with in the hard times as well as the easy ones.
Anyone can implement these changes and transform any aspect of their lives.
All stars
Most relevant
The short, real-life stories from top athletes made the ideas feel lived‑in and relatable. Jake Humphrey and Damian Hughes have choreographed the book beautifully. The mix of insight, storytelling, and practical takeaways kept me engaged throughout. It felt less like a self‑help book and more like a series of powerful conversations about what small, consistent actions can really achieve.

What stood out even more was how naturally the authors blended psychology, high‑performance habits, and human vulnerability. The audiobook format added another layer to it, which I think reading it wouldn't have given me.

It reminded me that meaningful change doesn’t come from dramatic overhauls but from tiny, repeatable actions that compound over time.

The whole book left me feeling motivated in a grounded way, not hyped up, but genuinely encouraged to look at the small things I can do consistently to move forward in life and work.

Real-life stories from lived experiences

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Really good shortened success at every level from high performance sports to a busy day in the life of everyone

A great listen

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Lots of short interesting stories but I feel insufficient depth to help shape future leadership and performance theories / practice.

Lacking depth

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I don’t normally do reviews but this one is exceptional and deserves recognition. The format and delivery works and the content is compelling. I listened to the end and wanted it to keep going.

Fantastic!

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