Ranked: The 6 Easiest Ways to Improve Your Health This Week
I believe that wellness has a direct relationship with quality of life.
Unfortunately, many people are making wellness harder than it needs to be.
We live in an era where there’s no shortage of advice — and yet many of us still feel stuck! Tips, guides, and plans are everywhere, but it's hard to tell what's useful. What’s realistic for real people who want to feel better… without turning wellness into another full-time job?
You might even be wondering if I’m just another person adding to the noise. That’s fair… All I can do is share what’s worked in my own life, what I’ve seen help others, and what’s supported by credible, data-backed research.
And here’s the good news:
Wellness doesn’t have to be complicated.
Here are 6 things you can do this week — even if you’re tired, busy, or feel behind.
#6 - Prioritize protein at one meal
Protein keeps you full longer, supports your energy, and helps prevent overeating later in the day. You don’t need to overhaul your entire diet — just make one meal more filling.
Swap cereal for eggs, or add a protein source like tuna, chicken, or beans to a salad. It might change how your whole afternoon feels.
(Source: Harvard T.H. Chan School of Public Health – Protein)
#5 - Walk after you eat
Not for exercise. Just a short loop around the block, walking while on the phone, or tidying up the kitchen after dinner.
This simple habit helps regulate blood sugar, supports digestion, and reduces energy crashes.
Even 5–10 minutes makes a difference.
(Source: CDC - Get Active)
#4 Go screen-free 30 minutes before bed
Blue light and mental stimulation keep your brain active longer than you think.
Just 30 minutes without screens can help calm your nervous system and improve sleep quality.
If it feels difficult, replace screen time with something low-stimulating, like music, journaling, or reading a physical book under a dim light.
I don’t do this every night, but when I do, I fall asleep faster — and stay asleep longer.
(Source: Sleep Foundation – Blue Light)
#3 - Eat before you get too hungry
Being “too busy to eat” is a trap.
You end up starving, irritable, and reaching for whatever’s fast — usually something processed, expensive, and less satisfying.
When you eat before that point, you stay in control of your choices. It’s not about perfection. It’s about setting yourself up for better decisions later.
(Source: What Happens to Your Blood Sugar When You Skip Meals?)
#2 - Do one strength exercise this week
Strength training is the highest return on effort for long-term health. You don’t need a gym. You don’t need an hour. Ten minutes is enough.
Try lunges.
They improve your strength, balance, and coordination. You can do them holding onto support, or make them harder by adding weight.
The World Health Organization recommends strength training twice a week. But even once is a great place to start.
(Source: WHO Guidelines on Physical Activity)
#1 - Create a ‘default’ meal you actually like
When you're short on time or energy, decision fatigue can lead you to skip meals or grab something random.
Having a go-to meal removes that pressure.
Mine is a taco salad:
lettuce, black beans, tomatoes, avocado, tortilla chips, salsa, and whatever protein we have on hand. It’s quick, flexible, and satisfying.
Find something that works for you, and you’ll always have a backup plan.
I just shared 6 ways to improve your health this week.
All of them are simple. All of them are doable. And every one of them has the potential to create real momentum.
Try one or two. Notice how you feel. Small shifts lead to bigger change.
If you’re still feeling stuck, off track, or overwhelmed, I created a free guide that can help:
Feel Better in 5 Minutes is a simple download designed to help you reset — fast.
Let me know what you try. I’d love to hear what works for you!