Summary
A quick overview of the key takeaways from this Apples article.
1: Why habits fail
Most routines don’t last because we try to change too much, too quickly, not because we lack motivation.
2: What really works
Small, simple habits that fit into everyday life are far more likely to stick and support wellbeing over time.
3: A better approach
Focusing on gentle movement, simple nourishment, and consistent wind-down routines makes wellness feel achievable, not overwhelming.
If you’ve ever promised yourself a brand-new routine, only for it to quietly disappear by Wednesday, you’re definitely not alone. Most of us don’t struggle because we lack motivation, but because we try to change too much, too quickly.
Wellness doesn’t need to be dramatic, restrictive, or perfect. In reality, the habits that make the biggest difference are often the smallest ones, the ones that fit naturally into everyday life and don’t feel like another thing on your to-do list. Here are five simple wellness habits that are easy to start, easy to repeat, and far more likely to stick.
Start your day without your phone (even for five minutes)
Before emails, notifications, and scrolling take over, giving yourself a short buffer at the start of the day can help you feel calmer and more in control. Even a few minutes spent stretching, opening a window, or enjoying a quiet coffee can reduce early-day stress and support mental wellbeing [1]. It doesn’t have to be a full “morning routine”. Five minutes is enough to signal that your day starts with you, not your screen, and consistency matters far more than how long it lasts.
Top tip: If leaving your phone untouched feels unrealistic, try charging it outside the bedroom or placing it face down overnight. Small environmental changes often make habits easier to keep.
Drink a glass of water before anything else
After several hours of sleep, your body is naturally dehydrated. Drinking water soon after waking helps support hydration and normal bodily functions, and it’s one of the simplest habits you can build with very little effort [2].
Keeping a glass of water by your bed or kettle removes the need to remember, it becomes automatic. Small cues like this often make habits stick far more effectively than willpower alone.
Move a little, don’t “work out”
Movement doesn’t have to mean intense exercise or a strict fitness plan. Regular, gentle activity, such as walking, stretching, or light movement contributes to overall health and wellbeing and can be easier to maintain long-term [3].
By reframing movement as something you do rather than something you train for, it becomes part of everyday life instead of something that feels optional or overwhelming.
Add something good, rather than cutting things out
Instead of focusing on restriction, a more sustainable approach to nutrition is to add nourishing foods where you can. Including fruit, vegetables, protein, and balanced meals supports a healthy diet without creating unnecessary pressure or guilt [4]. Often, adding something positive naturally nudges other choices in the right direction, without feeling like you’re “on” a plan.
Create a simple wind-down habit
Good sleep doesn’t start at bedtime, it starts with how you end your evening. Consistent wind-down routines, such as dimming the lights, stepping away from screens, or doing the same calming activity each night, can help prepare your body for rest [1][5]. It doesn’t need to be complicated. What matters most is repetition and signalling to your body that it’s time to slow down.
References
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Disclaimer: This article is intended for general wellbeing information only and does not replace professional medical advice. Always consult your GP or a qualified healthcare professional before using supplements or alternative products, especially if you have an existing medical condition or are under medical supervision.
