Every spring I feel the same familiar pull toward a reset. Longer days, open windows and the sudden urge to rearrange EVERYTHING my closet on my calendar. All of which makes a complete life overhaul strangely appealing. But… I’ve been there, done that – and I’m not going back. The truth is, I’ve learned that the times when I’m most tempted to change everything are often the times when a simpler approach works best.
That’s truly the beauty of entering your 30s (and leaving the last decade far behind). When we want to create change, it seems like a burn everything to the ground approach works best. But in recent years, I’ve learned to see how small changes can make the biggest difference in how I feel every day. Habits that seem almost too simple to matter—drink water before coffeegoing out for a quick walk, putting my phone down a little earlier in the night are often the ones that move the needle the fastest.
Featured image of our interview with Sanne Vloet by Michelle Nash.
The 5 habits that help you feel better in a week
So this year, instead of pursuing a radical reset, I’m taking this spring craving as a cue to slow down and get back to basics.
The truth is that your body responds quickly when you give it what it needs. Although significant changes always occur over time, a handful of simple habits can noticeably improve your energy, mood, and focus in just a few days.
Each of the habits below supports a system in the body that tends to respond quickly to changes, such as regulating blood sugar, circadian rhythmhydration, digestion and balance of the nervous system. When these systems are supported, the returns can be surprisingly immediate: more stable energy, clearer thinking, deeper sleep.
Think of them as small starters with a quick return. Five habits that help you feel better, without completely reinventing your life.
1. Start the day with protein
The quickest way to stabilize your energy.
If there’s one habit that can significantly improve the way you feel in just a few days, it’s starting your morning with protein. Believe me: As a girl who has long and lovingly adhered to the Parisian patisserie morning routine, I’ve learned that a quick breakfast (toast, cereal, or coffee alone, included) spikes your blood sugar and leaves you crashing mid-morning.
Protein, on the other hand, slows digestion and helps stabilize blood sugar levels, resulting in better energy, better concentration, and fewer cravings throughout the day.
Within a few days, the change can be surprisingly noticeable: Mornings feel more stable, the mid-afternoon slump subsides, and you’re less likely to find yourself reaching for a quick snack just to get through the day.
Try this this week
Aim ~30 grams of protein at breakfast. It can be as simple as eggs with avocado toast, Greek yogurt with berries and nuts, or a smoothie mixed with protein powder and nut butter.
If you want something a little more inspiring, Camille’s protein breakfasts are one of my favorite ways to start the day. THE Savory Sweet Potato and Egg Breakfast Bowl And Mediterranean Quinoa Breakfast Bowl are both satisfying and easy to prepare, while Savory Yogurt Breakfast Bowl, Berry Yogurt PerfectAnd Breakfast Tacos are quick options for busy mornings.
2. Go out first thing in the day
Morning light resets your internal clock.
One of the quickest ways to improve your energy, mood, and sleep has nothing to do with supplements or complicated routines—it’s lightweight.
Exposure to natural light early in the day helps regulate your circadian rhythm, the internal clock that controls when you feel alert and when you are sleepy. Research shows that morning light can help align this rhythm with the 24-hour day, promoting better energy during the day and better sleep at night.
A few days after going out shortly after waking up, the change may seem subtle but noticeable:
- more stable morning energy
- clearer focus throughout the day
- easier, more restful sleep at night
Try it this week
The goal is not a long morning walk: just a few minutes of daylight in the first hour of waking up. You can drink your coffee outside, open the windows while you get ready, or take a short walk around the block before starting your work day. (Camille swears by it.) Even 5 to 10 minutes can help your body settle into a healthier rhythm.
It’s a small change, but it’s a change that often makes the entire day more grounding.
3. Create a Daily Movement Window
Small pockets of movement make a big difference.
Okay, okay, okay: I love (and swear by) my 45 minutes barre workout35 to 6 times a week. BUT! Not every habit that improves your health has to be this involved. Truth be told, there are some weeks where my training just doesn’t happen — and in fact, some of the most impactful moves happen in small windows throughout the day.
Every day, whether I’m working out or not, I like to incorporate a few minutes of intentional movement. It’s a welcome break from my work routine and can help me. regulate blood sugar, improve circulationAnd improve mood.
One of the simplest examples is a short walk after dinner. Light movements after eating can help promote digestion and stabilize blood sugar levels, while creating a natural transition between the activity of the day and the slower pace of your evening.
Try it this week
Choose a time in your day that becomes your movement window.
This could be stretching while your coffee is brewed, taking a short walk between meetings, or going outside 10 minutes after dinner. The habit works because it is small enough to repeat. Over time, these small pockets of movement begin to build up.
Think of it less as exercise and more as a way to keep your body moving throughout the day.
4. Drink water before coffee
A small change that changes your mornings.
Coffee has become such a natural part of the morning that many of us reach for it before anything else. But after a full night’s sleep, the body is naturally dehydrated, and that first glass of water can make a noticeable difference in how the morning goes.
Hydration supports circulation, digestion and cognitive functions, which helps the body emerge from sleep. When caffeine enters the system before the body has had a chance to rehydrate, it can sometimes amplify jitters or lead to a sharper energy spike and crash later in the day.
By simply changing the order of your morning drinks, you quickly notice:
- clearer thinking
- fewer headaches in the morning
- more stable energy
Try it this week
Keep a glass or bottle of water by your bedside and drink it shortly after waking up, before coffee. It’s a simple change, but it signals to your body that the day is starting with caution rather than urgency. And once hydration is taken care of, that morning cup of coffee often tastes and feels even better.
Zuma House
Zuma House
5. Create a 30-minute taper window
Because your evenings shape what tomorrow will be.
If mornings set the tone for the day, evenings lay the foundation for the start of the next. Many of us go straight from the day’s activity to bed: answering emails, scrolling through our phones, or finishing A! more! episode! before finally turning off the lights. The problem is that constant stimulation keeps the brain in a state of alertness long after the body is ready to rest.
Creating a small buffer between daytime and sleep helps the nervous system slow down. When the body has time to transition to a calmer state, sleep tends to come more easily and the quality of that sleep improves.
Instead of scrolling or watching TV, use that last half hour to smoothly transition into rest. Some simple ideas:
- Dim the lights throughout your home to signal to your body that the day is over.
- Prepare a cup of herbal tea-chamomile, lemon balm or peppermint are all calming options.
- Read a few pages of a book (preferably something relaxing rather than stimulating).
- Take a hot shower or bath to help your body temperature drop afterwards, a sign that sleep is approaching.
- Go outside for a few minutes of fresh air and calm.
- Do gentle stretches or light yoga to relieve the tensions of the day.
- Write tomorrow’s to-do list so your mind doesn’t carry it to bed.
- Spend a few minutes journaling or reflecting the day.
- Practice a short breathing exercise or meditation to calm the nervous system.
Even a small ritual performed regularly can signal to your body that it is safe to relax.
For more ideas, Camille shares the simple practices she swears by in her Sleep Toolkit—a set of small habits that make it easier to fall asleep and wake up feeling refreshed.
Takeaways
When we think about feeling better, it’s easy to assume that the answer lies in doing more: adding another routine, another rule, or another habit to follow. But often, feeling better starts with something simpler: giving your body the foundation it’s always been craving.
A nourishing breakfast. A few minutes of sunshine. A short walk. A glass of water before coffee. A quieter transition to sleep. None of these habits are complicated, but practiced consistently, they develop into a routine that supports the way your body is designed to function.
And sometimes that’s all a reset really needs to be.
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