Life’s busy. Life’s stressful. For most of us, it’s hard just to keep up, let alone make major changes to our daily routines. Every year, we hear, “It gets better!”—but for many, it feels like things just get more complicated. From Covid to the Housing Crisis to the never-ending mess of tariffs, it’s tough to find time to focus on our health.
We all know the basics—exercise, eat well, sleep better. But here’s the kicker: most of these habits are long-term investments. The immediate payoff just isn’t there, and that makes it easy to default to habits that provide comfort now. Sure, McDonald’s isn’t great for you, but it’s fast, and those fries are ridiculously satisfying. Going to exercise might help with your back pain, but after a long day, it’s way more appealing to crash on the couch and binge-watch Netflix to “recharge.”
Recently, I downloaded and listened to “Atomic Habits” written by James Clear. I can’t recommend it enough to anyone looking for a practical, evidence-based way to build habits (or break bad ones). The book had me hooked from the first chapter, and I’m looking forward to revisiting it to really internalize the concepts.
One of the things I love about the book is the way James distills habit formation into four laws:
- Make it Obvious
- Make it attractive
- Make it easy
- Make it satisfying
As a healthcare provider, the third law always resonates with me. So many people (myself included) fail to see lasting changes because we skip that simple, yet crucial step: Make it easy. We get excited by extreme changes—“I’m going to work out every day for an hour!” or “I’ll cut out all sugar and eat like a fitness model!”—and then inevitably fail. These massive goals are overwhelming, and failure only leads to frustration.
That’s why I want to give you 5 simple, easy-to-try suggestions. These habits won’t feel like a huge challenge, and they’ll give you something positive to build on, even in a crazy, stressful world.
1. Hydrate First Thing in the Morning
It’s one of the most fundamental health habits, but it’s so easy to forget. After 7-8 hours of sleep, you’re dehydrated, and your body needs a top-up. Drinking water first thing in the morning is an easy, quick habit that does wonders. Hydration helps optimize metabolism, reduce strain on your heart, regulate body temperature, and more. Plus, it’s low-effort and can be incorporated into your daily routine without breaking a sweat.
How to make it easy:
- Keep a glass or water bottle by your bedside, so it’s the first thing you see when you wake up.
- Add a slice of lemon or cucumber to make drinking it more appealing.
- If you’re not used to drinking first thing in the morning, make it even easier by making the goal a few sips rather than the whole glass.
This habit is super easy to build, I’d be willing to bet you find this behavior becoming an automatic part of your morning routine very quickly.
2. Exercise for 5 Minutes, Anytime
I know what you’re thinking: 5 minutes? That’s not enough to make a difference. But the point here isn’t to make huge changes right away. We’re building habits that can eventually grow into something bigger. The truth is, 30 minutes of exercise can feel like a huge mental and physical commitment, especially when you’re exhausted. But doing just 5 minutes of movement—whether it’s stretching, walking, or a few squats—can be a simple, easy win. It’ll improve circulation, reduce stress, and leave you feeling more focused.
How to make it easy:
- Do some squats or stretches while your favorite show’s intro plays.
- Take a brisk 5-minute walk around the block during your lunch break.
- Set a timer at work to get up, walk to the water fountain, and back every 30 minutes.
This habit might start small, but you’ll likely find that you want to add more time or exercises once it becomes part of your routine.
3. Start Journaling for 5 Minutes
Journaling is a simple yet powerful practice for mental health. Whether you write about your thoughts, track your goals, or focus on gratitude, journaling helps you process your emotions, organize your thoughts, and create a sense of clarity. It doesn’t have to be a major time commitment—just 5 minutes can work wonders for your mental state. It can help you manage stress, set meaningful goals, and give you a sense of control over your life.
How to make it easy:
- Set aside 5 minutes each morning or evening to jot down your thoughts.
- Keep a notebook by your bedside for easy access when you wake up or before bed.
- Start small: aim to write down three things you’re grateful for every day.
- Consider using a guided journal with prompts if you need some structure.
4. Opt for a Healthier Snack
Let’s be honest: the snack industry has us all hooked. The options in most stores are packed with sugar and processed junk that leaves us craving more. A healthier snack, like fruit, veggies with hummus, or a handful of almonds, provides real nutrients and helps keep your energy levels steady throughout the day. These small changes can have a big impact on your overall well-being, reducing fatigue and preventing overeating.
How to make it easy
- Prep your healthy snacks the night before and place them in easy-to-reach spots.
- Keep healthy snacks in your car, bag, or desk drawer to make them convenient.
- Avoid buying junk food—if you do buy it, stash it somewhere less accessible.
Healthier snacks make you feel better and help you avoid the sugar crash and cravings that come with processed foods.
5.Wake Up Just 10 Minutes Earlier
This might sound like a small change, but trust me, it makes a difference. Waking up 10 minutes earlier gives you a little extra time to do something positive for yourself—whether it’s stretching, journaling, or simply enjoying a cup of coffee before the chaos starts. I personally wake up at 4:30 a.m. now (though that’s extreme), but I started by waking up just 10 minutes earlier, and it’s been a game-changer. You don’t have to go full-on early riser to get the benefits—just a small adjustment can set you up for a more productive, less stressful day.
How to make it easy:
- Set your alarm 10 minutes earlier and use that time for something you enjoy (coffee, journaling, stretching, etc.).
- Keep your phone out of the bedroom to avoid getting sucked into social media.
- Slowly adjust your wake-up time over a few days to ease into it.
This small habit can make a huge difference in how you start your day, leaving you more prepared and less rushed.
Conclusion
Look, we’ve all been there—bombarded with advice on how to live our healthiest lives. But the truth is, healthy changes don’t have to be huge to make a difference. It’s all about starting small and building from there. It takes effort to develop good habits, especially when unhealthy habits are often more convenient. But if you stick with it, over time, these small adjustments will become second nature.
Remember, it’s about progress, not perfection. As Mark Manson says in The Subtle Art of Not Giving a Fuck, “What determines your success isn’t, ‘What do you want to enjoy?’ The relevant question is, ‘What pain do you want to sustain?’”
So, what pain are you ready to move past? Start small, build consistency, and you’ll find that living healthier becomes easier and more rewarding with time.
Ready to make one small change today? Pick a habit from this list and start tomorrow morning. Come back and share how it went—I’d love to hear how these tiny changes are working for you! Let’s support each other in making healthy living feel like less of a struggle and more of a win.
