Here are five easy ways to get just a little bit healthier- one for each day of the week! These are super easy, don’t take a lot of time, and add up to big wins over time.

Monday: The 5-Minute Rule: The Easiest Way to Start Getting Healthier

If you only have 5 or 10 minutes, this still works! It is a great place to start. Five minutes working on your health is better than none. Don’t dismiss small chunks of time. They add up! And once you start that healthy activity, often our bodies crave more of it.

• 5 to 10-minute walk after meals → helps blood sugar & digestion
• 10-minute reset. I like to do this at work. Taking 5 or 10 minutes to stand up, stretch, and get some water is always a good thing. I like to walk a lap around the inside of our center sometimes when I need a minute. Do some deep breathing (in for 4, hold, out for 4, pause). It helps.
• This habit helps to build consistency without burnout. Try adding just 5 minutes to your day today.

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Tuesday: Stop Skipping Breakfast? Maybe. But Do This Instead

Let’s talk about breakfast, or your first meal of the day, whenever that may be. I get it, for those of you who skip breakfast because you’re just not hungry. I’m not either. But I also don’t want to get downright hangry at 10 am when I’m running around in the infusion room hanging chemo or trying to stick someone’s IV in! Hence- breakfast of some sort.

• Focus on protein first (even if it’s later in the day).
• Quick options like Greek yogurt, eggs, or a protein smoothie are easy ways to get some protein in first thing.
• Protein helps to stabilize energy and reduces snacking. (In addition to protein first, try making your first snack some fruit or veggies. Carrot sticks, and apple, a banana… there is no rule saying you can’t have celery in the morning!)

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Wednesday: Hydration Hack- Start Keeping Your Water Bottle With You

Most of us are mildly dehydrated. If you don’t already have a water bottle, get one. It doesn’t have to be a $50 one! Just some basic water bottle that you can bring along, throughout your day.

• This Wednesday- Start the day with water before caffeine. Try drinking water before you even get out of bed or leave your bedroom.
• Try adding electrolytes or pinch of salt + citrus (lemons, limes).
• Use a “habit stack” and drink a glass of water right after brushing your teeth.

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Thursday: The ‘Half Plate’ Trick That Instantly Improves Your Diet

I love this because there is absolutely no calorie counting required, and it easily boosts the amount of fruits and vegetables you’re eating.

• When you sit down to eat lunch or dinner, fill half your plate with vegetables or fruit. I’m not talking vegetables full of cream sauce and heavy, calorie-laden butter or cheese. Think lighter dressings. A little bit of butter is okay, just don’t overdo it. Try a little olive oil. Some salt and pepper. Presto.
• On the rest of your plate- quarter protein, and quarter carbs. This can easily be vegetarian protein if that’s your thing!
• This is great for at home and restaurants. Give it a try and see what you think.

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Friday: Why a Short Walk After Dinner Is One of the Best Things You Can Do

Walking is one of the best underrated habits with a big additive payoff. If you’re not already walking after dinner (or engaging in some kind of activity) then now is a great time to start!

• Walking helps blood sugar, sleep, and digestion.
• Even 5–15 minutes counts. You don’t have to go for a five mile hike in the woods. Just try going for a walk around the block.
• This is a fun, easy family or solo routine to engage in. If you’re a solo walker like me, walking is a chance to wind down after a busy day. For families, it’s a nice way to get some exercise together and teach healthy habits to the young ones.

What are some of your favorite healthy habits? Do you have any to add to the list? I’d love to hear from you! And if you like what I write, please subscribe!