10 Simple Daily Habits for Better Health and More Energy

I don’t know about you, but no matter how much sleep I get at night, I am constantly tired. Life is demanding, and when you’re doing your best to balance work, family, friends, hobbies, and staying on top of that pile of laundry that just never seems to get any smaller, it’s easy to feel constantly tired or overwhelmed.

The good news, though, is that boosting your health and energy doesn’t always mean major lifestyle changes and you don’t have to break the bank to feel better day-to-day. Often, it’s the small, consistent habits that make the biggest difference, so I thought I’d compile a few of my favourites.

Here are ten simple ways to support your wellbeing every day (that don’t cost a single penny).

1. Start Your Day with a Glass of Water

I get it, the first thing you want to do when you wake up is tumble out of bed and stumble to the kitchen to pour yourself a cup of ambition (yes, I am quoting the legendary Dolly Parton here), but between the stumbling and the pouring, I urge you to HYDRATE!

Before you have your morning tea or coffee, grab yourself a nice, tall glass of water. Rehydrating first thing helps your body wake up, supports digestion, and kickstarts your metabolism, and believe it or not, is more effective at making you feel alert first thing than a triple espresso.

2. Get Outside Every Day

Especially in the winter months, going outside is a chore, but trust me: a few minutes of fresh air and natural light can work wonders for your mood and energy levels.

Drinking your morning coffee outside (after that big glass of water, of course), taking a short stroll around your neighbourhood, or even just sitting by an open window during daylight hours can help regulate your body clock and lift your spirits.

3. Keep a Consistent Sleep Schedule

Now I will admit, this one will be much easier for some than others, and I appreciate that not everyone is able to sleep at the same time each night (if you’re a shift worker, for example), but if you’re able to keep a consistent sleep schedule, you definitely should.

Try to go to bed and wake up at roughly the same time each day, and not just during the week, but on weekends too. I get it, the idea of being up at 7am on a Saturday fills me with dread too, but consistent sleep patterns improve your energy, concentration, and overall mood far more than sleeping in sporadically.

4. Eliminate Electronics from the Bedroom

For many of us, our phones are the last thing we look at before we go to sleep and the first thing we pick up in the morning, but that late-night doom scroll is probably harming more than just your mental health.

Screens can make it harder to fall asleep and reduce sleep quality, so as far as is reasonable, try to keep phones, tablets, and TVs out of the bedroom to create a calm, restful space dedicated to sleep and relaxation.

5. Make Time for Mindfulness

I used to be a meditation sceptic. After all, how much good could sitting on the floor with my legs crossed in silence really do? Well, as it turns out, an awful lot.

The thing is, though, you don’t need to get into a special pose or meditate for hours on end in order to feel the benefits. Just a few minutes of quiet breathing, gentle stretching, or simply focusing on the present moment can lower stress and improve mental clarity.

Personally, I like to listen to some ASMR for a few minutes to help clear my mind (you can find tonnes of great ASMR-tists on YouTube) or take a second to acknowledge five things I can see, four things I can touch, three things I can hear, two things I can smell, and one thing I can taste to ground me in the present moment.

6. Move a Little More

I have some really good news for you: you don’t have to hit the gym to stay active (thank the Gods). Don’t get me wrong, if you’re a gym person, then that’s great, but not everyone is.

With that said, everyone should try to get in some gentle movement throughout the day. Take the stairs instead of the lift, get out of your chair and do some stretches between tasks, or walk around the office during phone calls (without annoying your colleagues, obviously).

Small bursts of activity add up over time and the result is an overall improvement in your general wellbeing.

7. Eat Regularly and Mindfully

Picture the scene: you snoozed your alarm one too many times this morning, had to rush out of the door to make it to work on time, and then got super absorbed in a task. You’ve skipped breakfast and lunch, and before you know it, it’s 3pm and you’re yelling at Linda in facilities about printer ink. Why? Because you haven’t eaten anything and now, you’re all grumpy.

Skipping meals can and will leave you tired and irritable, so take time not only to eat, but to sit and enjoy your food, paying attention to the taste of each item and fullness cues your body sends you.

The simple act of being present at mealtimes can help balance your energy and digestion, will have a positive impact on your mood, and will prevent you from saying something to Linda you didn’t mean.

8. Practice Gratitude

This one’s another habit I used to be somewhat cynical of, but you know what? Taking a moment to just appreciate the things in life you DO have really does make a difference to your outlook on life.

Here’s what you do: each day, think of one or two things you’re thankful for. It doesn’t have to be big things; the stuff I most frequently acknowledge is things like my bed, my morning cup of tea, my cats, or the time I’ve spent with my husband that day. But even just taking a moment to appreciate what you have on a regular basis can vastly improve emotional wellbeing.

9. Limit Caffeine Late in the Day

Caffeine is great, and if you’re a regular tea or coffee drinker, you’ll know that nothing hits quite like that first cup of the day (after you’ve had a glass of water, of course).

It’s also good for a quick boost when that mid-morning slump kicks in but having it too late can disrupt sleep.

If you find that you’re struggling to get to sleep at night, it might be that you’re consuming caffeine too late in the day. Try setting a time at which you switch to non-caffeinated drinks like herbal teas, fruit juices, of decaf coffee. I usually have my last tea of the day before 3pm, but different times work for different people, so try cutting off the caffeine at various points to see what works best for you.

10. Connect with Others

Taking time for yourself is one of the most positive things you can do for your mental health, but it’s not good to be alone all of the time. Good relationships with others are vital for wellbeing, and it’s important to find the time to speak to your friends and family throughout the week.

A quick chat a colleague, a meal shared with loved ones, or even something as simple as a text message to a friend, can do wonders for your mood and will strengthen your sense of connection to those around you.

Final Thoughts

Despite what myriad influencers will tell you, healthy living doesn’t have to be complicated or expensive. You don’t need that £100 a month gym membership, a bunch of fancy supplements, or expensive meal kits; just adding a few of these small daily habits to your routine, can help you feel more energised, balanced, and in control of your wellbeing.

Right, I’d probably better go and apologise to Linda…