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

For the past several months all the staff where I’m employed have been working on a W.I.G. (Wildly Important Goal) related to wellness. Beginning in March of this year, each week we picked one wellness habit to focus on, and also tracked whether we “habited” that day or not on a simple spreadsheet. I was pretty blown away by how easy it was to add back some of the healthy habits that I had let slip, as well as incorporate some new ones by consciously focusing on just one easy wellness item each week!

It took the stress away and added in a dose of fun to pick very small things to focus on. (See the featured image of this post if you’re curious about which habits I chose to work on!) Sometimes we underestimate the impressive impact these “little” things can have on our daily lives. And thanks to the magic of compounding, the more of these micro habits we nail down now, the better we feel in the future. An easy way to gift our Future Selves with increased health, energy, and happiness!

A friend of mine, Elena Perez, also experienced the power of small habits. The habit that made a big difference for her was to “see the positive in every situation”. Her experience is a great read and I encourage you to check it out here.

Thinking positive thoughts can be a challenge, and if you’re up for such a life-changing challenge, I encourage you to do what I did and get your copy of Mindshift: The Seven Day Mental Diet. It’s an eBook that guides you through the process of eliminating negative thoughts and by going to the upper right-hand corner of this page, you can sign up to receive it along with several other bonuses.

The additional bonuses include access to a short video and other information about a once-a-year course, the Master Key Experience, available again this fall (you receive Earlybird Notification from me!). The last item is a .pdf overview of the Seven Laws of the Mind that will land in your email box after we explore the seven laws together in an email mini-course — interesting and powerful information to fuel both your positive thinking and your tiny habits journey!

As a further resource, I’ve included an article written by Margot Rutigliano below. She did a wonderful job of listing out 70 simple habits that you can pick and choose from if you’re interested in acquiring new bite-sized habits yourself — or use it to remind yourself of some of your past habits that may have fallen by the wayside! 🙂

Don’t forget to grab your copy of Mindshift and I’d love to hear in the comments which habit you decide to work on this week!

Happy Habiting!


Guest Post: Source by Margot Rutigliano

One of the biggest road blocks 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 and 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 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!



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


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


Start a gratitude journal
Write down something positive about yourself or your life each day
Name 3 wins from yesterday
Name 3 wins you want from today
Get outside and into the fresh air
Take a nap
Read 5 pages a day
Turn electronics off at least 2 hours before bed
Have a no phone or tv night
Go a full week without tv
Deep breathe
Go to a yoga class
Get a massage
Get a fascial
Relax by the pool or ocean
Create a vision board and look at 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 a good thing)
Get a mani/pedi with a friend
Diffuse essential oils in your home
Make time for a friend or family member


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.

Image by Laura Wrixon

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