Hey beautiful human,
What if I told you that in just 30 days you could have more energy than your kids, sleep like a baby, and finally feel calm in your own skin – without giving up coffee or wine?
I’m not selling you a magic pill.
I’m giving you the exact 10 habits that my private wellness clients (and I) swear by.
These are the non-negotiables that turned me from a burnt-out, anxious mess into someone who wakes up actually EXCITED for the day.
Ready? Let’s go.
1. Drink 500ml of lemon water before your phone
Not coffee. Not emails. Water first.
This single habit alkalizes your body, kick-starts digestion, and hydrates you after 7-8 hours of fasting. My clients who do this report glowing skin within 10 days.
2. 5-minute morning movement (any movement)
Dance in your kitchen. Do cat-cow on the floor. Walk to your mailbox and back.
Movement > exercise when you’re building a habit.
3. Eat protein within 30 minutes of waking
Stops the cortisol spike that makes you crave sugar by 10 am.
Greek yogurt + berries, eggs + avocado, or a protein shake. Game changer.
4. The 3-3-3 breathing rule when stress hits
Inhale 3 seconds → hold 3 seconds → exhale 3 seconds.
Do 10 rounds. I do this in the school pickup line. Works every time.
5. Write 3 things you’re grateful for (pen + paper only)
Phone notes don’t count. The physical act of writing rewires your brain for positivity. I’ve done this for 1089 days straight.
6. 10-minute daily walk in nature (or around the block)
No headphones sometimes. Let your nervous system reset. This is non-negotiable for mental health.
7. Eat the rainbow every single day
If your plate looks beige, your energy will too.
Aim for 5+ colors daily. Your gut microbiome will throw you a party.
8. Digital sunset – phone in another room by 9 pm
Blue light blocks melatonin more than you think. Use an old-school alarm clock. Thank me when you wake up refreshed.
9. The “worry dump” before bed
Write down everything swirling in your head on a piece of paper.
Tell your brain: “I’ll handle this tomorrow.” Sleep improves instantly.
10. Celebrate your wins (yes, even the tiny ones)
Bought groceries? Win.
Drank water? Win.
Texted a friend? Win.
Celebration releases dopamine → makes habits stick.
Here’s what happens after 30 days of doing at least 7/10 of these:
- You’ll crave healthy foods naturally
- Your jeans will feel looser (without “dieting”)
- People will ask what you’re doing differently
- You’ll handle stress like a zen master
- You’ll finally understand what “energy” actually feels like
Which habit are you starting tomorrow?
Drop your favorite emoji in the comments – I read every single one 🤍
Save this post. Share it with your best friend who “has no time” for wellness.
You’ve got this.
P.S. Want the exact checklist + phone wallpapers for these 10 habits?
Comment “YES PLEASE” and I’ll DM it to you!
