Seismic Shifts Often Come from the Smallest Changes
We often treat health as a luxury. We take being healthy for granted and underestimate the consequences of poor habits. I say “we” because I’m guilty too—but it looks different for everyone.
A healthier version of you starts with small, consistent changes. Consistency is everything. Society glorifies results but rarely shows the process behind them. What’s not shown is the sweat in the gym, waking up at 5 am before a 12-hour shift, choosing a salad over loaded mac and cheese, or driving hours to enjoy a hike—all small actions that add up.
It’s rarely a single event that shapes your health. Your diet, activity level, mental stimulation, free time, and regular doctor visits all contribute to the results you see.
This is why I created this blog and business: to give people tools to prevent health problems and live their version of the best life. My passion is keeping people out of hospital beds by helping them reach their health goals. As I shape this vision, I hope you’ll join me on this journey. Along the way, I’ll share tips, plans, guides, and mentoring.
Today, I want to share 10 small daily shifts that can have a huge impact on your health when done consistently and intentionally. These will only work if you put in the effort and find your personal motivation—so figure out your “why” and use it.
Top 10 Small Shifts for Better Health
1) Don’t eat sugar past 4 pm or within 5 hours of bedtime.
Sugar is high in calories, low in nutrients, spikes blood sugar, triggers cravings, and can be addictive.
Tip: If you want a snack, try a plate of fruits and veggies with a small amount of your favorite dip.
2) Journal.
Yes, it’s a classic—but it works. Journaling helps you “dump” all the clutter in your head.
Tip: Write 5–15 minutes daily. Use prompts, review your schedule, or ask ChatGPT for ideas. The goal is to clear your mind.
3) Walk outside for 15 minutes.
Walking is one of the best exercises—it’s simple, convenient, and scalable. Do it alone, with a pet, friend, or spouse.
Tip: Walk first thing in the morning to activate your body and mind.
4) Find an active hobby.
Hiking, dancing, yoga, swimming, cooking—even cooking counts! Move more, scroll less.
Tip: Already active? Try something new—you might discover a passion you didn’t know you had.
5) Make that appointment today.
Schedule routine checkups you’ve been putting off—physicals, eye exams, blood work, or specialist visits. Early action beats regret.
Tip: Review your family health history. Ask parents or grandparents about diagnoses that might affect you—knowledge is power.
6) Cook most meals at home this week.
Home-cooked meals are healthier, save money, and keep you moving.
Tip: Don’t like to cook? Start simple or rope someone in. Social media tutorials can inspire healthy meals.
7) Get more sleep.
Rest is vital, yet often sacrificed. Focus on quality sleep—nap, go to bed 30 minutes earlier, or sleep in a little if possible.
Tip: Make your bed each morning—future you will thank you.
8) Make your screen time productive.
We all scroll too much. Redirect time toward health-focused content—workouts, recipes, or nutrition tips.
Tip: Follow creators who match your health goals. Learn from people in similar situations—they’ll inspire your journey.
9) Stretch!
Flexible muscles reduce injury risk and improve mobility. Spend 10–30 minutes stretching throughout the day.
Tip: Break it up—5 minutes between meetings, while kids nap, or before/after workouts.
10) Practice positive self-talk.
No one will treat you better than you treat yourself. Life is short—focus on progress, not perfection.
Tip: Start and end your day with a compliment to yourself. Be your own hype person.
Weekly Tips Review
So, how was your sprint session?! Speaking from my 100m sprint this week, it was tough—but that feeling afterward made it worth it. To those of you who tried my advice, I hope it helped. Embracing moments that make you feel like a kid again—free, alive, and unstoppable—can really help both your mind and your body open up.
Now, let’s get real. How about identifying your most toxic trait? What did you take away from sitting with it? What actions can you take to improve in that area of life? Why did you adopt it in the first place, and how is it affecting you now?
Keep thinking about these questions this week. Confronting your worst parts isn’t easy—but it’s often the fastest way to grow. Remember, the journey to a better you is both physical and mental, so embrace both.