Hey everyone! Welcome back to Wellness Wednesday! Today, I’m diving into something that has truly transformed my life: daily habits. You know, those little things we do every day that, over time, add up to big changes? Well, I’ve got ten of them that have made a huge difference in my health, both physically and mentally.
Now, before I jump into the list, I want to give you a little background. These habits didn’t just appear in my life overnight—oh no, they’re the result of five years of gradual habit-forming. If you’re thinking about making some changes, know that it’s okay if it takes time. And here’s the thing: I don’t do these every single day. Life happens, things get hectic, and sometimes you need to cut yourself some slack. The goal here isn’t perfection; it’s about consistency and doing the best you can. On those crazy busy days when life feels like it’s moving at warp speed, I still try to squeeze these habits in at least three to five times a week. They help keep me grounded and fend off the stress monsters. So, now that you’ve got the backstory, let’s dive into the habits that have seriously changed my life.
First up, my day always starts with a glass of water. Well, almost always—first, I brush my teeth and take care of my morning bathroom routine, but after that, it’s straight to the water. This simple act has been a game changer for my energy levels. When we sleep, our bodies go hours without water, and we wake up slightly dehydrated. And what does dehydration lead to? Fatigue. I’m not about that life first thing in the morning. A glass of water helps wake up my system and gives me that little boost to start the day. Sometimes I get fancy and add a squeeze of lemon, but honestly, plain old room temperature water does the trick too. It’s such a simple thing, but it’s amazing how much better I feel just by starting my day with some good hydration.
Speaking of feeling better, that brings me to my next habit: meditation. Now, I’ll be honest, I was super skeptical about meditation when I first started. I mean, sitting still and focusing on my breath? That sounded like it would just give me more anxiety. But, after sticking with it—despite feeling awkward and uncomfortable at first—I found that meditation made a world of difference. I only do 10 minutes a day, but it’s like hitting a reset button for my brain. There’s a ton of science behind the benefits of meditation—things like reducing anxiety, improving your immune system, and even helping with pain management. But for me, the biggest change has been in my mental clarity and overall sense of calm. And trust me, I am not naturally calm. If you’re just starting out, be patient with yourself. The first few sessions might feel weird, but stick with it. Guided meditation is a great way to begin—it really helps you stay on track. I personally use the Calm app, which I love, but Headspace is another good one to check out.
Once I’ve got my mind in the right place, it’s time to move my body, which leads us to my third habit: going for a brisk walk outdoors. I live in New York, so this isn’t something I can do year-round—because, you know, winter—but when the weather allows, I’m out there. Fresh air, sunlight, and a little bit of greenery are like magic for my mood. Plus, walking is how I get my exercise in. If you’re not a gym person—never have been, and probably never will be. But walking? That is something everyone can do. The World Health Organization recommends 150 minutes of moderate cardiovascular activity a week, or 75 minutes of something more intense. A brisk walk counts, as long as your heart rate is up, and mine usually is. I track it with an app called Samsung Health, and it helps me hit that 150-minute goal without feeling like I’m forcing myself into something I hate. And yes, my walks actually count as my workout for the day.
But, as great as walking is for cardio, it’s not the whole picture when it comes to staying fit, which brings me to habit number four: weight training. Cardio is important, but so is building and maintaining muscle. As we age, we naturally lose muscle mass and bone density—fun, right? But the good news is, weight training can help slow that process down. I know weight training can be intimidating, especially for women, because there’s this myth that lifting weights will make you look bulky. But the reality is, weight training is crucial for long-term health. I try to get in at least two sessions a week, which is what the World Health Organization recommends. And if you’re just starting out, it’s super important to learn proper form, so definitely consult with a professional or follow along with some good instructional videos. I do all my workouts at home because, as mentioned, the gym is just not my thing, but I’ve found some great exercise channels that I’ll link in the description.
Now, we can’t talk about health without talking about what we eat, right? So, habit number five is making sure I eat something green every day. And yes, it’s a bit embarrassing that this can be a struggle for me, even as a nutritionist. I didn’t grow up eating a lot of greens, so it’s been an adjustment. But I know how nutrient-dense they are, so I make a real effort. If you’re new to this, smoothies are a great gateway into getting more greens into your diet. You can throw a handful of spinach or kale into a smoothie, and you’ll hardly taste it. I’ve even made a video on how to make green smoothies taste better, which I’ll link below.
While we’re on the subject of food, let’s talk about habit number six: eating at least two to three servings of brightly colored fruits and veggies every day. This one’s all about getting a variety of nutrients. The idea is to “eat the rainbow,” meaning you should get a variety of colors on your plate. Different colors mean different phytochemicals, which have various health benefits—some help with cancer prevention, others support liver function or boost metabolism. By eating a variety, you’re giving your body a broad spectrum of nutrients. If you want to dive deeper into the science of this, I’ve got some resources linked in the description.
As the day winds down, I make it a point to relax, which leads me to habit number seven: listening to calming music in the evening. This has become one of my favorite parts of the day. There’s something so soothing about listening to soft instrumental music or nature sounds like rustling leaves or a gentle waterfall. Music has been shown to reduce stress by lowering cortisol levels, and it’s a great way to signal to your body that it’s time to relax. If you’re curious about the science behind it, I’ve got more info in the description box.
Now, just because the day’s winding down doesn’t mean I’m done learning. That brings us to habit number eight: making time to read or learn something new every day. Mental stimulation is key for brain health, especially as we age. It helps slow down cognitive decline and keeps our minds sharp. For me, that usually means reading—I love both fiction and nonfiction—but it could be anything that challenges you mentally. Maybe it’s learning a new language, watching TED-Ed videos, or even picking up a new hobby. The point is to keep your brain active and curious.
And of course, I make sure to spend quality time with loved ones every day, which is habit number nine. And I’m not just talking about being in the same room with them while you’re both on your phones. I mean really being present, engaging in meaningful conversations, and connecting on a deeper level. This has been especially important in my marriage. There was a time when I thought sitting next to my husband while scrolling through my phone counted as “spending time together,” but I’ve since realized that real connection happens when the phones are put away, and we’re truly present with each other. And let’s not forget our furry friends—cuddling with pets can also release oxytocin, the love hormone, which helps reduce stress.
Finally, to wrap up my day, I make it a point to avoid screens for at least an hour before bed, which is habit number ten. This one took some getting used to, but it’s made a big difference in my sleep quality. Blue light from screens can trick your brain into thinking it’s still daytime, which messes with your body’s production of melatonin, the hormone that regulates sleep. I used to be glued to my phone right before bed, and I noticed it was taking me forever to fall asleep. Now, I switch my phone to flight mode an hour before bed and use that time to unwind with a book, some light stretching, or just chatting with my husband. The result? I fall asleep faster and wake up feeling more refreshed.
So, those are the ten daily habits that have changed my life for the better. I hope you found this helpful and maybe even picked up a habit or two to try out for yourself. And before you go, I’d love to hear from you—what’s one daily habit that’s made a big difference in your life? Drop it in the comments below. Until next blog post. Bye for now!
