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Every spring, I feel the same familiar pull toward a reset. The longer days, the open windows, and the sudden need to reorganize EVERYTHING from my closet to my calendar. All this makes a complete life overhaul seem strangely attractive. But… I’ve been there, I’ve done that, and I’m not going back. In truth, I’ve learned that the times when I’m most tempted to change everything are usually the times when a simpler approach works best.
That’s really the beauty of reaching 30 (and leaving the last decade far behind you). When we want to create change, a “burn it all to the ground” approach seems to work best. But in recent years I’ve learned to see how small changes can make the biggest difference in how I feel day to day. Habits that seem almost too simple to matter (drinking water before coffee, going for a quick walk, hanging up the phone a little earlier in the evening) are often the ones that move the needle the fastest.
Featured image from our interview with Sanne Vloet by Michelle Nash.
The 5 habits that will help you feel better in a week
So this year, instead of looking for a dramatic reset, I’m taking that spring momentum 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. While significant changes always develop over time, a few simple habits can dramatically improve your energy, mood, and focus in just a few days.
Each of the following habits supports a system in the body that tends to respond quickly to changes, such as blood sugar regulation, circadian rhythm, hydration, digestion, and nervous system balance. When those systems are supported, the feedback can be surprisingly immediate: more stable energy, clearer thinking, deeper sleep.
Think of these as small inputs with quick feedback. Five habits that will help you feel better, without needing to completely reinvent your life.
1. Start your day with protein
The fastest way to stabilize your energy.
If there is one habit that can noticeably improve how you feel in just a few days, it is starting your morning with protein. Believe me: As a girl who long and lovingly embraced the Parisian routine of daily morning baking, I learned that a quick breakfast (toast, cereal, or black coffee, included) spikes your blood sugar and leaves you crashing by mid-morning.
Protein, on the other hand, slows down digestion and helps stabilize blood sugar levels, which results in greater 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 eases, and you’re less likely to find yourself reaching for a quick snack just to get through the day.
Try this this week
Aim for ~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 blended with protein powder and nut butter.
If you want something a little more inspiring, Camille’s high protein breakfasts are some of my favorite ways to start the day. The Savory Sweet Potato and Egg Breakfast Bowl and Mediterranean Quinoa Breakfast Bowl are satisfying and easy to make ahead, while the Savory Yogurt Breakfast Bowl, Berry Yogurt Parfait, and Breakfast Tacos are quick options for busy mornings.
2. Leave within the first hour of the day
Morning light resets your internal clock.
One of the fastest ways to improve energy, mood, and sleep has nothing to do with supplements or complicated routines—it’s light.
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 feel sleepy. Research shows that morning light can help align this rhythm with the 24-hour day, supporting better energy during the day and better sleep at night.
Within a few days of leaving shortly after waking up, the change may be subtle but noticeable:
- constant 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, but just a few minutes of daylight within the first hour of waking up. You can grab a coffee outside, open the windows while you get ready, or take a short walk around the block before starting your work day. (Camille swears). Even 5 to 10 minutes can help your body get into a healthier rhythm.
It’s a small change, but one that often makes your entire day feel more grounded.
3. Create a daily movement window
Small spaces of movement make a big difference.
Okay, okay, okay – I love (and swear by) my 45 minute 3 barbell workout, 5-6 times a week. BUT! Not every habit that improves your health has to be so complicated. Truth be told, there are some weeks where I simply don’t exercise, and in fact, some of the most impactful movements occur in small bursts throughout the day.
Every day, whether I exercise or not, I love to incorporate a few minutes of intentional movement. It’s a welcome break from my work-from-home routine and can help regulate blood sugar, improve circulation, and improve mood.
One of the simplest examples is a short walk after dinner. Light movement after eating can help promote digestion and stabilize blood sugar, while creating a natural transition between the activity of the day and the slower pace of the evening.
Try it this week
Choose a time in your day that becomes your movement window.
It could be stretching while making coffee, taking a short walk between meetings, or going outside for 10 minutes after dinner. The habit works because it is small enough to repeat. Over time, those little pockets of movement start to add up.
Think of it less as exercise and more like keeping your body in gentle motion all day long.
4. Drink water before coffee
A small shift that changes your mornings.
Coffee has become such a natural part of the morning that many of us drink it first before anything else. But after a full night’s sleep, the body naturally dehydrates, and that first glass of water can make a noticeable difference in how your morning unfolds.
Hydration promotes circulation, digestion, and cognitive function, all of which help the body wake up from sleep. When caffeine enters the system before the body has had a chance to rehydrate, it can sometimes amplify jitters or cause a sharper energy spike and crash later in the day.
By simply changing the order of your morning routines, you will quickly notice:
- clearer thinking
- fewer morning headaches
- more stable energy
Try it this week
Keep a glass or bottle of water next to your bed and drink it soon after you wake up, before coffee. It’s a simple change, but it signals your body that the day is starting with care rather than urgency. And once hydration is taken care of, your morning cup of coffee usually tastes and feels even better.
5. Create a 30-minute rest window
Because your nights shape how tomorrow feels.
If the mornings set the tone for the day, the afternoons lay the foundation for how the next begins. Many of us go straight from the day’s activity to bed: answering emails, checking our phones, or finishing up. one! further! episode! before finally turning off the lights. The problem is that constant stimulation keeps the brain on alert long after the body is ready to rest.
Creating a small margin between day and sleep helps the nervous system slow down. When the body has time to transition into 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 house to signal to your body that the day is ending.
- Make a cup of herbal tea—Chamomile, lemon balm or mint are calming options.
- Read some pages of a book. (preferably something relaxing rather than stimulating).
- Take a warm shower or bath to help 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 release tensions of the day.
- Write down tomorrow’s to-do list so your mind doesn’t take it to bed.
- Take a few minutes to journal or reflect in the day.
- Practice a brief breathing exercise or meditation. to calm the nervous system.
Even a small ritual practiced consistently can signal to your body that it is safe to relax.
For more ideas, Camille shares the simple practices she follows in her Sleep Tool Kit—a collection of small habits that make it easier to fall asleep and wake up feeling refreshed.
The takeaway
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 basics it’s been asking for all along.
A nutritious breakfast. A few minutes of sunlight. A short walk. A glass of water before coffee. A calmer transition to sleep. None of these habits are complicated, but if practiced consistently, they will become a routine that supports the way your body is designed to function.
And sometimes, that’s all a reset really needs to be.
