Simple Daily Habits You Can Do For Health, Fitness & Wellness

One of the biggest roadblocks that people tell me they have is time. We are all living in a super busy, wound-up, go-all-day kind of world.

Getting in eating healthy, working out, doing workouts, and stress reduction can actually be a challenge when you’re trying to juggle work, family, relationships, and more. (Believe me – I am right there with you!)

I was talking with one of our fitness retreat guests the other day, and she wanted simple, broken-down ideas of what she could do immediately when she returned home. Change seemed overwhelming for her, and I know it is for many other people too. So I decided to create this easy list of 70 simple daily habits to give you ideas of what you can do right now to make small changes in your daily routine.

My goal was to have you pick one from any of the three categories below to focus on for that day. You can continue to practice the same habit, or you can choose a different one each day.

You can extend it to a week if you’d prefer. Either way, the list was created to show you that there are many different little tweaks you can make to make a difference in your health and wellness. Focus on what you need most and what feels good for you!

Simple Daily Habits for Health, Fitness, and Wellness (70 Of Them! )

Nutrition & Eating

1. Add in a new color food (yellow, red, green, purple, white, orange, blue)
2. Try a new food
3. Eat at least 1 serving of fruits and vegetables daily
4. Use portion control
5. Eat all unprocessed foods
6. Have a no-sweets day
7. Drink Water
8. “Healthify” an otherwise unhealthy meal
9. Have protein at each meal (can be animal or plant-based)
10. Chew your food completely
11. Eat without distractions
12. Eat sitting down rather than standing up
13. Meal prep
14. Limit caffeine in the afternoon
15. No white or refined carbs
16. Look ahead the menu if going out to eat so you can decide which healthy item you’ll have
17. No artificial sweeteners
18. Add in healthy fats
19. Stop before you’re stuffed (you can have the rest later)
20. Take a multi
21. Get in your Omega 3s
22. Take quick snacks with you if you’ll be traveling or on the go
23. Seek out recipes from cookbooks or online blogs if you need inspiration

Fitness & Movement

1. Make time for recovery (stretch, foam roll, dynamic flexibility)
2. Try a new workout
3. Change your current workout (tempo, sets, reps, weight, interval time, etc)
4. Take your workout outside
5. Track your progress so you know what’s working and what isn’t
6. If you’re not sure where to start – seek help from a professional so you can get going
7. Take a walk
8. Something is better than nothing (even 5 minutes)
9. Take advantage of vacation time and get in regular workouts
10. Try an outdoor activity instead of a conventional workout (go paddle boarding, cycling, hiking,
11. cross-country skiing)
12. If it causes you pain, don’t do it (injury pain)
13. If you have injuries – seek out a professional to fix the root of the issue
14. Challenge yourself a little more today than you did yesterday
15. Help a friend get to the gym if they’re lacking motivation
16. If you can’t get to the gym, do a workout at home (push-ups, squats, lunges, jumping jacks,
17. (Plank, bridge, and the list goes on.)
18. Take the stairs
19. Park in the space furthest away from the building
20. Use a standing desk or appropriate area where you can stand
21. Get up every 15–30 minutes to walk around the office or the building
22. Break a sweat
23. Schedule your workout before work (if you never get to it after work)
24. Walk to lunch
25. Walk to work
26. Bike to work
27. If you’re traveling, scope out gyms or walking or running routes so you can still get in workouts

Mind Body , Wellness

1. Meditate
2. Start a gratitude journal
3. Write down something positive about yourself or your life each day
4. Name 3 wins from yesterday
5. Name three wins you want from today
6. Get outside and into the fresh air
7. Take a nap
8. Read 5 pages a day
9. Turn electronics off at least 2 hours before bed
10. Have a no-phone or TV night
11. Go a full week without TV
12. Deep breathe
13. Go to a yoga class
14. Get a massage
15. Get a fascial
16. Relax by the pool or in the ocean
17. Create a vision board and look at it often
18. Identify which stressors need to be eliminated from your life and create a plan to do so
19. Plan a vacation (something to look forward to is always a good thing)
20. Get a manicure or pedicure with a friend
21. Diffuse essential oils in your home
22. Make time for a friend or family member

TO SUM IT UP

Change is hard. I think we can all agree on that. Small, simple steps can lead up to big change if you’re willing to be consistent. Start small. That’s why I created this list—so you can get an idea of the little things you can implement today or tomorrow that will enhance your health, fitness, and wellness. Do what you can with where you’re at.