What if improving your health didn’t require drastic overhauls or expensive biohacks? What if the secret to feeling healthier, calmer, and more resilient lay in small, repeatable actions you could easily weave into your daily life?
As a cancer doctor and competitive bodybuilder in my 60s, I’ve learned that true longevity isn’t about chasing miracles—it’s about mastering the basics. These aren’t flashy or complicated habits; they’re simple, sustainable practices rooted in science. And the best part? They work.
Here are 10 tiny habits I live by to protect my brain, body, and peace of mind. None require fancy equipment, endless time, or superhuman effort—but all deliver powerful results.
1. Get Sunlight Before Screens
When: Within 30 minutes of waking
Your circadian rhythm doesn’t start with caffeine—it starts with light. Exposure to natural sunlight early in the day anchors your sleep-wake cycle, boosts alertness, and supports mood regulation. Even just 2–10 minutes outside can make a difference.
How to Start: Step onto your porch with your morning coffee, take a quick stroll around the block, or simply sit by a sunny window. Let the light hit your face—not through glass—for maximum benefit.
2. Walk 10 Minutes After Eating
When: After meals (especially lunch and dinner)
A short walk after eating can lower blood sugar spikes, reduce inflammation, and aid digestion. It’s an effortless way to feel lighter and more energized after meals.
Why It Works: Walking activates muscle contractions that help shuttle glucose out of your bloodstream and into your cells. Plus, it’s a great excuse to stretch your legs or listen to a podcast.
3. Use a Smaller Eating Window
When: Start by cutting 1–2 hours off your evening eating
Intermittent fasting doesn’t have to mean skipping breakfast or going hungry all day. Simply narrowing your eating window—say, from 8 a.m. to 6 p.m.—gives your gut a break and improves insulin sensitivity, sleep quality, and digestion.
Pro Tip: Focus on consistency rather than perfection. Even a slight reduction in your eating window can yield benefits over time.
4. Reclaim Presence: One Thing a Day Without Your Phone
When: Daily
Mindless scrolling steals our attention and disconnects us from the present moment. Try doing one activity each day without your phone—whether it’s eating, walking, or showering.
The Benefit: This habit cultivates mindfulness and helps you reconnect with the world around you. It’s not punishment—it’s presence.
5. Say No to One Thing Per Week
When: Weekly reset
Every “yes” is a “no” to something else. Saying no protects your time, energy, and priorities. Treat your calendar like your health—it’s precious and finite.
How to Practice: Decline one low-priority task or commitment this week. Use that time for rest, connection, or something that truly matters to you.
6. Move Until You’re Breathless
When: At least 2x/week
You don’t need to spend hours at the gym to boost your cardiovascular health. Short bursts of intense movement—like stair sprints, cycling, or circuit training—can improve VO2 max, brain function, and stress resilience.
Quick Fix: Find an activity you enjoy and aim to get slightly winded for a few minutes. Consistency beats intensity here.
7. Eat Food Without Cartoons on the Package
When: Grocery shopping
If it needs a mascot or cartoon character to sell itself, it’s likely ultra-processed and designed for addiction—not nourishment. Stick to whole, minimally processed foods whenever possible.
Action Step: Shop the perimeter of the grocery store where fresh produce, meats, and dairy are located. Avoid aisles filled with brightly colored boxes.
8. Lift Something Heavy Three Times a Week
When: Any schedule you’ll keep
Muscle is medicine—especially as we age. Strength training lowers cancer risk, boosts metabolism, and prevents falls. You don’t need to lift heavy weights; bodyweight exercises like push-ups or squats work too.
Personal Insight: I train to outlast, not impress. Building strength isn’t about vanity—it’s about vitality.
9. Call Someone You’ve Been Postponing
When: Right after reading this
Human connection is a powerful antidote to loneliness, depression, and even chronic disease. Picking up the phone to talk to someone you care about strengthens bonds and boosts emotional well-being.
Motivational Note: Don’t wait for the “perfect” moment. A simple call can brighten both your day and theirs.
10. Sit in Silence for 60 Seconds
When: Start or end of day
Silence is rare in our noisy world, but it’s incredibly restorative. Sitting quietly for just one minute allows your nervous system to reset and your mind to settle.
How to Do It: Find a quiet space, close your eyes, and focus on your breath. No apps, incense, or chants needed—just stillness.
The Power of Tiny Habits
These 10 habits may seem small, but their cumulative impact is profound. By focusing on consistency rather than perfection, you create systems that support long-term health, calm, and resilience.
Start with one or two habits that resonate most with you, and let them become second nature. Over time, these tiny changes will add up to big transformations.
Which habit will you try first? Share your thoughts—I’d love to hear how these practices work for you.
