There is so much information online on staying healthy and maintaining a balanced lifestyle that it can feel overwhelming. From Hofman’s breathing to waking up at 3 am to fasting and avoiding glucose spikes, this year was crazy with new lifestyle trends.Â
However, you don’t need to change your life to achieve optimal well-being. Small, intentional steps can compound over time and create long-term positive changes. Here are some of my best hacks to help you in all parts of your health.
1. Spend Time in Nature
Being outdoors, whether in a forest, park, or near the ocean, can reduce stress, improve mood, and boost mental clarity. Studies show that spending at least two hours per week in nature improves overall well-being and lowers the risk of mental health disorders. And if you spend 3 to 5 hours a week, you will see even more significant benefits(1).Â
A walk through a peaceful forest or sitting by a lake can help you disconnect from the noise and worries of daily life and reconnect with yourself. This connection fosters mindfulness, reduces anxiety, and improves emotional and spiritual health. I love taking my shoes off and staying on the earth’s surface or touching the ground with my hand in the colder months to experience the benefits of grounding.
2. Create A Routine
A consistent routine brings structure to you and your family life. It reduces decision fatigue, which can drain your mental energy. Your routine does not have to be rigid or complicated; you must find what works for you and fits your lifestyle. Â
I know I will never join a 5 am club. Still, I can improve my life in other ways that suit me, like trying to go to bed at the same time and wake up at the same time, having set times for eating my breakfast, lunch, and dinner, and having a supplement and exercise routine that keeps my body healthy.Â
Routines also help regulate your body’s circadian rhythm, improving sleep quality. I learned from my Whoop that when you consistently wake up and go to bed at the same time, your body functions optimally, leading to better physical health.
If you need inspiration, here is what I am changing in my routine in 2025.Â
3. Move Your Body
Physical activity is essential for overall health, but it doesn’t mean you need to spend hours at the gym. Find activities you enjoy, whether dancing, yoga, swimming, walking your dog, or playing with your kids. Regular movement releases endorphins, which improve mood and reduce feelings of anxiety and depression.
Exercise strengthens your body, enhances cardiovascular health, and boosts energy levels. Exercise keeps us healthy and mobile for longer, so get off the sofa and get out of the car as much as you can, or even stand up and stretch when working.
4. Eat Mindfully
The food you eat has a significant impact on your health. A diet rich in whole, nutrient-dense foods fuels your body and mind, supporting physical and mental health.Â
Eating mindfully—paying attention to flavors, textures, and your body’s hunger cues—is so essential for our health.Â
Avoid ultra-processed foods and focus on colorful fruits, vegetables, lean proteins, whole grains, and healthy fats. And don’t forget to stay hydrated. Forget about restricting fad diets, but focus on whole foods you enjoy eating and what fuel your body.
5. Practice Meditation
Meditation is amazing for mental, emotional, and spiritual well-being. It calms the chatter in our heads, reduces stress, improves emotional regulation, and helps focus and concentration.(2)(3)
Starting with just five minutes a day can make a big difference. Apps like Headspace or Calm and guided meditation practices on YouTube are great for beginners, while silent or mantra-based techniques are great for advanced meditators.Â
If you are new to meditation, join a Buddhist center near you or attend a meditation retreat to set you on the right path and build your meditation habit. I was lucky to join a 3-day meditation center in Thailand that helped me reset and reintroduce meditation back into my life.
6. Practice Gratitude
Gratitude is a simple yet powerful practice that improves emotional and spiritual health. Taking a few moments each day to reflect on what you’re thankful for can shift your focus from what you don’t have to appreciate what you have.Â
I practice gratitude while drinking my morning coffee. You can start a gratitude journal if you want to write things for which you are grateful. I have a gratitude journal on my phone, and I love looking back and reflecting on changes in my life. Over time, this practice will rewire your brain to focus on the positive rather than the negative.
Learn more about Gratitude here: Why Gratitude Works: The Benefits and How to Practice It Daily
7. Learn to Self-Reflect
Self-reflection is a way to achieve emotional and spiritual growth. Set aside time to journal or simply sit with your thoughts. Reflect on your goals, challenges, and what brings you joy. It helps with self-awareness and aligns your actions with your values. It enables you to reflect on who you are and what areas of your life you want to improve.Â
The end of the year is a great time to reflect and ensure you have a clear focus for the future, so put your phone down and spend some time self-reflecting.
8. Build Deep Connections
Humans are social beings, and meaningful relationships are so important for our mental health and happiness. Make time for loved ones, tell them you love them, and don’t be scared to ask for help when needed. Building a strong support network can help you enjoy life. On a spiritual level, connecting with others promotes a sense of community and belonging—volunteer work, group activities, or even joining a book club.
9. Prioritize Sleep
Sleep is the foundation of good health, which has been overlooked for so long. Without sufficient, good-quality sleep, all aspects of your health suffer. Aim for 7–9 hours of quality sleep each night, ensuring your bedroom is dark, quiet, and cool. Limiting screen time, food, and alcohol before bed. A calming bedtime routine improves sleep hygiene.
Good sleep enhances physical recovery, sharpens mental focus, and stabilizes emotions.(4) If you did not have a good night’s sleep, try to take a quick 20-minute nap or practice Yoga Nidra or NSDR to help your body recover.
10. Have Fun
Never underestimate the power of joy. Laughter reduces stress, improves mood, and even boosts immunity. Incorporate play into your life by exploring hobbies, spending time with children or pets, or simply being silly with friends.
Playfulness nurtures creativity and lightheartedness, enriching emotional and spiritual well-being. It reminds us to take life less seriously and savor the present moment. We all tend to forget to have fun when we grow up and focus on worrying, which makes us miserable. Watch some silly cat videos or just have a silly dance, and you will see how it makes things look so much better.
You might also like A Simple and Science-Backed Morning Routine to Reduce Anxiety.
What I Changed in My Routine as a 40-Year-Old Woman to Feel My Best
- White, M., Alcock, I., Grellier, J., Wheeler, B., Hartig, T., Warber, S., Bone, A., Depledge, M., & Fleming, L., 2019. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9. https://doi.org/10.1038/s41598-019-44097-3.
- Chu, L., 2010. The benefits of meditation vis-Ã -vis emotional intelligence, perceived stress and negative mental health. Stress and Health, 26, pp. 169-180. https://doi.org/10.1002/SMI.1289.
- Basso, J., McHale, A., Ende, V., Oberlin, D., & Suzuki, W., 2019. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioural Brain Research, 356, pp. 208-220. https://doi.org/10.1016/j.bbr.2018.08.023.
- Scott, A., Webb, T., James, M., Rowse, G., & Weich, S., 2021. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews, 60. https://doi.org/10.1016/j.smrv.2021.101556.
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
