One of the biggest obstacles people tell me they have is time. We all live in a super busy, exhausted world that we spend all day. Starting to eat healthy, exercise, and reduce stress can be challenging when you’re trying to juggle work, family, relationships, and more. (Trust me, I’m there with you!)

The other day I was talking to one of our guests at our fitness retreat and she wanted simple, broken down ideas of what she could do immediately when she got home. The change seemed overwhelming to him, and I know it is overwhelming for many other people as well. 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 to your daily routine.

My goal was for you to choose one of the following three categories to focus on that day. You can keep practicing the same habit, or you can choose a different one each day. You can extend it to a week if you prefer. Either way, the list was created to show you that there are many different little adjustments you can make to make a difference in your health and well-being. Focus on what you need most and what feels good to you!



Add a new food color (yellow, red, green, purple, white, orange, blue)

Try a new food

Eat at least 1 serving of fruits and vegetables a day.

Use portion control

Eat all unprocessed foods

Have a day without sweets

Drinking water

“Healthy” an otherwise unhealthy meal

Eat protein at every meal (it can be of animal or plant origin)

Chew your food thoroughly

Eat without distractions

Eat sitting instead of standing

Meal preparation

Limit caffeine in the afternoon

No white / refined carbohydrates

Look at the menu in advance if you are eating out so you can decide what healthy food you will have

No artificial sweeteners

Add healthy fats

Stop before it’s full (you can have the rest later)

Take a multi

Get your Omega 3

Take quick snacks with you if you are traveling or on the go

Look up recipes from cookbooks or blogs online if you need inspiration


Take time for recovery (stretching, foam roll, dynamic flexibility)

Try a new workout

Change your current workout (tempo, sets, reps, weight, interval time, etc.)

Get your workout outdoors

Track your progress to see what works and what doesn’t

If you are not sure where to start, seek the help of a professional to get you started.

Go for a walk

Something is better than nothing (even 5 minutes)

Take advantage of vacation time and do regular workouts

Try an outdoor activity instead of a conventional workout (stand up paddle boarding, biking, hiking, cross-country skiing)

If it causes you pain, don’t do it (injury pain)

If you have injuries, seek a professional to fix the root of the problem

Challenge yourself a little more today than yesterday

Help a friend go to the gym if they are not motivated.

If you can’t go to the gym, do a home workout (push-ups, squats, lunges, jumps, plank, bridge and the list goes on …)

Take the stairs

Park in the space furthest from the building.

Use a standing desk or an appropriate area where you can stand

Get up every 15-30 minutes to walk around the office or building

Break a sweat

Schedule your training before work (if you never do it after work)

Walk to lunch

Walk to work

Bike to work

If you’re traveling, find gyms or walking / running routes so you can keep exercising


To meditate

Start a gratitude journal

Write something positive about yourself or your life every day.

Name 3 wins from yesterday

Name 3 wins you want from today

Go outside

Take a nap

Read 5 pages a day

Turn off electronics at least 2 hours before bed

Don’t have a phone or television at night

Go a whole week without television

Deep breathing

Go to a yoga class

Get a massage

Get a fascial

Relax by the pool or by the sea

Create a vision board and watch it often

Identify which stressors need to be eliminated from your life and create a plan to do so

Plan a vacation (something to look forward to is always good)

Go mani / pedi with a friend

Diffuse essential oils in your home

Spend time with a friend or family member


Change is difficult. I think we can all agree on that. Small, simple steps can lead to big change if you are 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 improve your health, fitness, and well-being. Do what you can with where you are.

Related Post

Leave a Reply

Your email address will not be published. Required fields are marked *