Prioritizing Your Well-being: 15 Daily Habits With a Big Impact

As a health coach, I’ve seen firsthand how small changes can create a huge positive impact. A personal practice that has been incredibly transformative for me is a daily walk with my dog, no matter the weather. Before I had her, I used to be a dancer, spending nearly all my time indoors in a studio. The transition to a new career meant a lot more time in front of a computer, and I started feeling disconnected and stagnant. My partner, who has a Bachelor’s degree in Outdoor Recreation, was the first person to encourage me to step outside, and my dog became the perfect motivation.

This simple routine has had a profound positive impact on my well-being. It serves as a non-negotiable mental and physical reset. Spending time outside provides a break from my screen and the indoor environment. It grounds me and gives me a moment to observe the natural world around me, whether it’s the crisp morning air, a colorful sunset, or the simple joy of my dog exploring. This routine has made me more present and less reactive to the day’s stressors. Instead of feeling overwhelmed by my to-do list, I’m able to clear my head, feel refreshed, and tackle challenges with renewed energy. This small act has shifted me from feeling constantly overwhelmed and scattered to starting each day feeling grounded and clear-headed.

There are a few habits you can practice for prioritizing health and well-being, including staying hydrated throughout the day, practicing mindful breathing, having good sleep hygiene, and my favorite, taking stretching or mobility breaks. One small habit I practice daily is getting outside for short walks throughout the day. These walks allow me to take a break from sitting at a desk for long periods of time to improve circulation and posture, the change in scenery helps reset my mind to better focus, and the natural light with fresh air helps to adjust my mood for the better. This is a small, sustainable, and surprisingly effective daily habit that improves overall health.

One small step I take each day to prioritize my health and wellbeing is committing to regular exercise. Even on busy days, I make it a point to engage in some form of physical activity, whether it’s a walk, a short run, a strength training session or a series of stretches at home. This consistent movement has had a profound impact on both my physical and mental health. Over time, this habit has also contributed to better sleep and a stronger immune system, making me feel more resilient and energized in my day-to-day life. Incorporating even a small amount of exercise each day has shown me that consistent, manageable efforts can lead to significant long-term benefits.

I have my aging father to thank for this one. He’s dealing with dementia, and one of the big challenges with dementia patients is making sure they get enough hydration. This has encouraged me to focus on my own hydration as well. We have matching water bottles, and we make a game out of seeing who can finish theirs more quickly.

The one small step I take every day for my health is stepping on the scale. That’s it.

A quick check-in keeps me honest about what’s happening with my body.

If I’ve overindulged, I see it—and I can adjust in real time.

Maybe I push a little harder in my workout, skip the afternoon snack, or pass on seconds at dinner.

I weigh in at the same time each morning after brushing my teeth, and I’ve done it for years.

That simple habit helps me maintain a steady weight and a healthy BMI without overcomplicating things.

I limit unnecessary notifications on my phone. I created space for focused thinking and lower stress by silencing constant pings. This habit protects my mental clarity and emotional balance. The effect has been significant. Instead of reacting to every alert, I fully engage with the tasks and people before me. Over time, this discipline improved my sleep and reduced anxiety. It also strengthened my relationships by allowing me to give more attention to others.

In leadership, being present matters more than being constantly available. This simple change ensures I am fully engaged when it counts. Adjusting how I use technology has become a lasting investment in my well-being and performance. By controlling distractions, I can prioritize what truly matters and maintain consistency in both personal and professional life. The results continue to grow as I keep this habit.

One small but powerful health practice I’ve added is deliberately leaving my phone in another room for the first 30 minutes after waking up. It doesn’t sound revolutionary, but the ripple effects are huge. Instead of jolting my brain with dopamine hits from notifications or news, I let my body and mind “boot up” naturally. I drink water, stretch, sometimes just stare out the window. That half-hour sets the tone for the day—my stress baseline stays noticeably lower, I make calmer decisions, and I don’t feel like I’m already behind before breakfast.

What surprised me most was how much it improved my physical energy. By not triggering that immediate cortisol spike from scrolling, I’ve got steadier focus later in the day and even sleep better at night. It’s such a small tweak, but it reshaped my mornings from reactive to intentional, which has compounded into better health and productivity over time.

One small step I take each day to prioritize my health and well-being is my supplement regimen! Even if I sleep in or am traveling, I make sure not to skip this part of my day. My daily supplement regimen includes:

• 1 shot of organic apple cider vinegar
• A heaping tablespoon of trace minerals
• Vitamins that include a prenatal tablet, a high-dose vitamin D pill, one N-acetylcysteine capsule, two red yeast rice caps and a 50 billion CFU probiotic.

Waking up and executing this one small wellness effort has had an amazing impact on my health. It’s helped improve my gut health, I feel energized, my hair and nails grow well, my bone strength is exceptional and most of all… I am alert and ready to tackle the day before I even have breakfast.

One other thing to mention: I started this routine 10 months ago and can proudly say that I haven’t been sick in almost one year!

One small step I take each day to prioritize my health is making sure to have a short time every morning to walk and clear my mind before my day begins. It may be a simple habit, but this helps me start my day feeling more focused and alive. As a healthcare CEO, I always get caught up in many meetings and constant decision-making, so having time to move my body and think without distractions is very valuable. This routine has made a very big difference in how I handle my stress and stay balanced. I have become more patient and feel better, and it has really helped me make clearer decisions. It may be a small thing, but I always remind myself that even small but consistent actions can result in a significant impact over time.

Each morning, I write down three top priorities. This exercise helps me focus and supports my mental health. By choosing what matters most, I reduce mental overload and prevent stress. Limiting my attention to a few key tasks stops my energy from spreading too thin. This simple habit has improved my sleep and my decision-making because my mind carries less clutter. It also makes my days feel more structured and manageable.

The benefits extend beyond my personal work. Clear priorities set a calm tone for my team and lower anxiety across the organization. I have learned that well-being is not only about physical health. Mental clarity is just as important and comes from consistent habits. Small daily steps build structure and focus, helping me confidently navigate fast-moving days. This practice proves that simple routines can have a big impact on both personal and professional life.

One way I prioritize my health and well-being without doing much is by taking brisk walks every day. I schedule a fixed 20-30 minute time slot, usually in the morning before work, or in the evenings when I can’t. It has positively impacted my health, giving me better energy levels throughout the day, and I’ve also burned many calories.

Each day, I dedicate fifteen minutes to focused mindfulness and breathing exercises, usually in the morning before beginning work. This practice helps center attention, reduce stress, and create a deliberate transition from personal time to professional responsibilities.

The impact has been tangible. It improves focus during high-pressure tasks, enhances decision-making, and fosters a calmer response to unexpected challenges. Over time, it has also contributed to better sleep quality and a noticeable reduction in daily tension. This small, consistent habit demonstrates that prioritizing well-being does not require large-scale interventions; incremental, intentional actions can produce meaningful and lasting benefits for both mental and physical health.

I don’t spend nearly as much time on my feet as I used to when I worked in a hospital, and it’s had an impact on my fitness. One simple thing I’ve done to get a little more activity in my day is to park at the back of the parking lot and take the stairs up to my clinic every day. This mini workout adds about a thousand steps to my day and gets my blood flowing before I spend all day sitting.

One small habit I adopted is eating meals without screens or distractions. Eating mindfully means I notice hunger cues, enjoy food more, and avoid overeating. I get better energy and my digestion improves. Over time, I realized it also made me less stressed because I was actually taking time to pause instead of rushing through meals.

The bonus is the message it sends at work. Modeling this habit encourages teams to take proper lunch breaks and care for themselves. It shifts culture toward balance instead of nonstop grind.