1. Start Your Day with a Glass of Water

Before reaching for that morning coffee, drink a big glass of water. Hydration first thing helps jumpstart your metabolism, flush out toxins, and rehydrate your body after a night of sleep. Bonus points if you add lemon.

2. Move for 10 Minutes (Minimum)

You don’t need to run a marathon. A 10-minute walk, some stretches, or even a mini dance party in your kitchen can do wonders. The key is to build momentum—once you start moving, you’ll want to keep going.

3. Make One Meal a Day Colorful

Think of your plate as a rainbow. Add more fruits and veggies, even if it’s just a handful of spinach in your smoothie or sliced bell peppers with hummus. More color = more nutrients.

4. Take Breaks from Screens

Wellness isn’t just about the body—it’s about the mind too. Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Better yet, take a few moments to close your eyes and breathe deeply.

5. Practice Gratitude

Start or end your day by writing down three things you’re grateful for. This simple shift in focus can lift your mood, reduce stress, and give your day more perspective.

6. Go to Bed 30 Minutes Earlier

Sleep is a cornerstone of wellness. Going to bed just 30 minutes earlier can make a huge difference in your energy levels, mood, and even appetite the next day. No scrolling—just rest.

7. Prep One Healthy Snack

Having something nutritious on hand—like mixed nuts, fruit, or yogurt—can help you resist that mid-afternoon vending machine temptation. Set yourself up for success.

8. Say “No” More Often

Protecting your energy is part of being well. Practice saying no to things that drain you or simply don’t align with your goals. Your time is precious.

9. Step Outside

Even five minutes of fresh air can help reset your brain and reduce stress. Sunlight boosts vitamin D levels and your mood. Take a deep breath and step into nature—even if it’s just your balcony.

10. Celebrate Small Wins

Wellness isn’t all-or-nothing. Celebrate the little things—choosing water over soda, going for that walk, or simply showing up for yourself. Progress beats perfection every time.