I spend a lot of time talking about nutrition, movement, supplements, sleep and all the different things we can do to support our health. Not only because it’s my job as a health coach, but also because it’s what I personally do to feel my best on a daily basis.
And the truth is, A LOT of the things I do most consistently for my health don’t cost anything at all. Yep, they’re FREE! They’re simple habits that help me feel grounded, energized and connected to myself - and most of them have become so much a part of my routine that I don’t really think of them as “health habits” anymore. Which is my goal for everyone, really.
I don’t do all of these perfectly every single day, but they are things I prioritize and keep me feeling healthy and at my best.
Here are 14 of these FREE habits that I swear by:
1. I get morning sunlight.
One of the first things I try to do in the morning is get outside and expose my eyes to natural light.
Morning light is an important signal for our circadian rhythm—the internal clock that helps regulate sleep, wakefulness, hormones and many other processes in the body.
It doesn’t have to be complicated. I simply step outside in the sunlight while I do a quick guided meditation, sometimes I’ll enjoy my matcha latte outdoors, and almost daily, I go for a walk with my family.
No fancy wellness gadget required. Just sunlight.
2. I move my body throughout the day, not just during my workout.
I love my workouts. I’m a certified barre teacher and functional power yoga teacher, and I genuinely love a good power yoga, barre or Pilates class. As I’ve gotten older, I’ve also become a big believer in combining those forms of movement with strength training and, just as importantly, moving throughout the day.
I usually work out in the morning, but I try not to consider my workout my “movement for the day.” I’ll get up in the afternoon, stretch, walk around, do a few squats or simply move my body for a few minutes.
These little “movement snacks” add up.
3. I drink plenty of water… all day. Plus teas, plus electrolytes - because hydration is KEY for every aspect of our health.
I make hydration a priority, especially first thing in the morning (I literally have 2 full glasses of water before anything else, then my warm lemon water) and between meals.
I don’t obsess over hitting a specific number of ounces every single day. I pay attention to my thirst, my activity level, the weather and how my body feels. However I do like to emphasize that with age, we can become less “naturally thirsty” and we hace to make a more conscious effort to be drinking water constantly (as our bodies’ thirst signals can decrease a bit).
Living in a hot climate definitely makes this one especially important! I’ve also started adding electrolytes to my water some days (not a ton, about 1/2 pack of LMNT) and I feel it helps a lot!
4. I take a few minutes to breathe, meditate or simply be still.
Most mornings, I try to take a few minutes before the day gets busy to slow down.
Sometimes that’s meditation. Sometimes it’s deep breathing. Sometimes it’s simply sitting quietly with my coffee and not immediately reaching for my phone.
It doesn’t have to be 20 minutes of perfectly clearing your mind. Even a few intentional minutes can create a little more space between waking up and jumping into everything that needs your attention.
5. I dim the lights at night.
In the evening, I try to make my environment feel like evening. I like to do everything possible to let my body know that it’s time to wind down. I dim the lights around the house and minimize bright screens and blue light, especially after around 8 p.m.
Our bodies are constantly taking cues from our environment. Bright light late at night can send a very different signal than the darkness and low light our bodies naturally expect as bedtime approaches.
Again, nothing to buy. Just a small environmental change.
6. I leave space between meals.
I try to avoid mindless snacking throughout the day and generally leave at least three hours between meals. Overnight, I usually have 12 or more hours between dinner and breakfast. This has been key for my gut health, to keep my “migrating motor complex” (MMC) strong, and help avoid my SIBO (small intestinal bacterial overgrowth) from coming back. (Happy to delve into this more on a personal level for anyone that is interested!)
This isn’t about restriction or trying to eat as little as possible. I eat plenty of food and prioritize satisfying, balanced meals. For me, it’s simply about giving my body some time between meals (to properly digest, absorb nutrients and do its natural “detox” functions) rather than constantly grazing from morning until bedtime.
7. I “gift” myself time for things I genuinely enjoy.
This might be one of my favorite health habits, and one that we often underestimate.
I make time for things that bring me pleasure and help me relax. Sometimes that’s reading, taking a walk, listening to music, spending time with my kids or having a conversation with someone I love.
And yes, sometimes it’s curling up with a good romance novel. 😉
Not everything we do needs to be productive, educational or “good for us” in the traditional sense. Enjoyment matters more than we realize, especially for helping to relax our nervous system and ultimately (indirectly) for our hormonal balance, too.
8. I spend time outside and in nature.
There’s something about being outside that changes how I feel. A walk at the beach, being around trees, feeling the sun and breeze, or simply spending some time outdoors can be incredibly grounding.
It’s easy to underestimate these simple experiences because they don’t come with a measurable “health benefit” on a label. But our mental and physical health aren’t separate from the world around us. Time in nature can be a simple way to slow down, get perspective and reconnect with ourselves. And hey, it’s one of the best ways to increase our steps!
9. I protect my sleep.
I try to treat sleep as a health priority, not something I can sacrifice whenever life gets busy. I pay attention to my bedtime, my evening routine and how much sleep I actually need to feel my best.
And I no longer view sleep as wasted time (as I did in my 20’s!). Sleep is when our bodies and brains get an opportunity to recover, restore and reset. There will always be more emails, laundry and things on the to-do list. But very often, the healthiest choice is simply to go to bed.
10. I prioritize the people I love, and do regular “dates” with friends and family.
Health isn’t just what we eat or how much we exercise. Relationships matter a ton!
I make time for my family and friends, for conversations, laughter, connection and the people who make me feel supported and happy.
Sometimes the healthiest thing I can do is put my phone down and be fully present with someone I love.
11. I practice gratitude and intentionally notice the good.
This is something that comes very naturally to me, but I also consciously prioritize it.
I make it a point to notice the little things that are good in my life instead of constantly focusing on what could be better. A beautiful morning. My kids laughing. A good conversation. A great workout. A delicious meal. A quiet moment with a book. I love to jot it down in my wellness journal, too, and it helps!
Gratitude doesn’t mean ignoring the difficult things in life or pretending everything is perfect. For me, it’s simply training myself to notice the good alongside the hard. And I think that makes a difference in how I experience my everyday life.
12. I walk whenever I can.
Walking is one of the simplest forms of movement, and one of my favorites.
I’ll walk when I can instead of driving (right now I take my kids walking to preschool despite the lack of sidewarlks where I live!), take a walk after dinner with my husband when we’re both up for it, I’ll take my son for a quick afternoon stroll, or simply go for a walk because I feel like getting outside (when I can!).
It doesn’t have to be a long power walk or a workout. Sometimes it’s just… walking. And that’s exactly why I love it. It’s movement that doesn’t feel like another item on my to-do list.
13. I prioritize digestion. I pay attention to HOW I eat, not just what I eat.
I try to slow down, chew my food thoroughly and stay present while I’m eating rather than rushing through a meal or eating distractedly.
Digestion starts before food even reaches our stomach, and simply giving our meals a little more attention can make a big difference. When I eat slowly ans remain present, I feel more satiated, less bloated, and honestly more “nourished.” I also feel it’s played a role in helping to improve my digestion and prevent constipation (which has always been a tendency for me).
14. I build my meals around what my body needs.
I don’t diet or count calories, but I do want the food I eat to contribute to my health. I make sure my meals include a good balance of protein, healthy fats and plenty of fiber, and I always fill my plate with colorful vegetables and other plant foods.
For me, healthy eating isn’t about eating less. It’s about adding more of the foods that nourish me.
None of these are magic.
And I certainly don’t believe that doing these 14 things daily means you’ll never need medication, supplements, medical care or other interventions. But I do think it’s easy to overlook the basics when we’re constantly being sold the next product, protocol or wellness trend.
So before adding another thing to your routine, it can be worth asking:
Am I taking care of the simple things first?
Am I getting outside?
Am I moving throughout the day?
Am I sleeping enough?
Am I eating nourishing food and giving myself time between meals?
Am I making time for people I love?
Am I breathing, slowing down and actually enjoying my life?
Because sometimes supporting our health doesn’t require doing more or buying more. Sometimes it means coming back to the simple things that have been free all along.