Three Simple Steps to Get Started

1. Stay Hydrated

Drinking enough water might seem basic, but it makes a huge difference in how you feel. Even mild dehydration can lead to fatigue, headaches, and brain fog. In fact, a study from the University of Connecticut found that just a 1.5% drop in normal hydration levels can negatively affect mood and cognitive function.

A simple goal? Aim for at least half your body weight in ounces of water per day. Keep a water bottle nearby, add a squeeze of lemon for flavor, and make hydration a habit.

2. Move a Little More

You don’t need to jump into an intense workout routine right away. Just moving more throughout the day can have big benefits. Research shows that even a 10-minute walk can improve cardiovascular health, boost your mood, and help regulate appetite.

Find ways to add movement that feel good—stretch in the morning, take a short walk after meals, or stand up between tasks. The goal is simply to move more than yesterday.

3. Balance Your Meals

Instead of focusing on what to cut out, think about what you can add to your meals. A balanced plate with protein, fiber, and healthy fats will keep you energized, full, and satisfied.

Start small: Add a little more protein at breakfast, include a veggie with lunch, or swap ultra-processed snacks for whole foods. Tiny tweaks lead to big changes over time.

Progress Over Perfection

The key to making health changes stick? Consistency, not perfection. It’s not about doing everything at once—it’s about choosing something small, sticking with it, and building momentum from there.

So, what’s one small habit you can focus on this week? Pick one, commit to it, and see how you feel. The best time to start is right now.