3 Small Habits That Can Help You Feel Better This Week

When life feels overwhelming, it’s easy to think the only solution is to keep starting over. A new workout plan, new diet, new morning routine. But in reality, the most powerful changes usually start with the smallest steps.

3 Simple Habits

Here are three simple habits you can start this week, backed by both personal experience and evidence-based coaching.

1. Journal or Brain Dump

On my busiest days, I take five minutes to write down everything swirling in my head; worries, to-do lists, random thoughts. This simple practice frees up mental space, reduces stress, and improves focus. Research shows that journaling can lower anxiety and help with emotional regulation.

2. Start Where You Are With Nutrition & Movement

Many of my clients struggle with fitting nutrition and exercise into already full schedules. Instead of creating a strict plan from scratch, I ask them:

• What do you want?

• What do you already have?

• What’s the end result you’re looking for?

From there, we build a simple “contract with yourself” one step at a time. This might look like swapping one meal for a more balanced option, walking during lunch, or prepping snacks ahead of time.

3. Five Minutes of Mindfulness

If you only have five minutes a day, start with mindfulness. That could mean sitting in silence, practicing deep breathing, or just noticing how your body feels. Tuning into yourself reduces stress, sharpens focus, and boosts resilience.

The Mindset Shift That Changes Everything

Here’s what I want you to remember: sustainable routines aren’t built on restriction or all-or-nothing thinking.

• You don’t have to spend hours in the gym to be active.

• You don’t have to start over every Monday.

• You don’t need a fad diet; you need nutrition that fuels your body.

That’s why my approach isn’t just about telling you what to do; it’s about helping you understand why it works. When you know the “why” behind a habit, you’re more likely to stick with it, adjust it when life changes, and build a routine that actually fits you.

Because the truth is, real change happens when you give habits enough time to see what works for your body, your lifestyle, and your goals.