Easy, Evidence-Based Health Habits to Start This Week

When it comes to improving your health, it’s easy to think you need a complete life overhaul. But the truth is: small changes, done consistently, create powerful results.

At TellWell, we believe in making health simple, practical, and achievable — no guilt trips or complicated routines. Here are easy, evidence-based health habits you can start this very week to build a stronger, more energized you.

1. Start Your Morning with a Glass of Water

Why it works:
Dehydration — even mild — can cause fatigue, headaches, and slow down your thinking. Research shows that starting your day with water (before coffee!) boosts alertness, digestion, and mood.

Easy Tip:
Place a glass or bottle of water on your nightstand as a visual reminder.

2. Walk 10 Extra Minutes a Day

Why it works:
A massive study published in JAMA found that even a 10-minute increase in daily walking can lower mortality risk. More steps = better cardiovascular health, better mood, and lower stress.

Easy Tip:
Add a quick walk after lunch or park a little farther away from the store entrance.

3. Add One Extra Vegetable to One Meal

Why it works:
Fiber-rich vegetables lower inflammation, support gut health, and reduce the risk of chronic diseases like heart disease and diabetes.

Easy Tip:
Toss a handful of spinach into your scrambled eggs or add extra veggies to your sandwich.

4. Get at Least 7 Hours of Sleep Tonight

Why it works:
Sleep is the foundation of physical recovery, brain health, metabolism, and emotional regulation. Studies consistently link poor sleep with weight gain, high blood pressure, and weakened immunity.

Easy Tip:
Set an actual bedtime alarm — not just a wake-up alarm — to protect your sleep window.

5. Practice Deep Breathing for 2 Minutes

Why it works:
Simple breathing exercises activate the parasympathetic ("rest and digest") nervous system, lowering cortisol (the stress hormone) and helping regulate blood pressure.

Easy Tip:
Try inhaling for 4 seconds, holding for 4 seconds, and exhaling for 6 seconds — even once or twice a day.

6. Track One Health Metric (Just One!)

Why it works:
Tracking makes you more mindful and motivates positive behavior change. Studies show that people who track habits (like steps, water intake, or sleep) are more likely to stick to their goals.

Easy Tip:
Pick one metric this week — steps, sleep, or hydration — and jot it down daily.
(P.S. TellWell will make this super easy when we launch! 🎯)

7. Swap One Processed Snack for a Whole Food

Why it works:
Highly processed foods are linked to higher risks of obesity, heart disease, and depression. Even one simple swap can reduce empty calories and boost nutrient intake.

Easy Tip:
Replace chips with nuts, cookies with fruit and yogurt, or candy with a piece of dark chocolate.

Start Small, Win Big

Health isn’t built in a day — it’s built day by day. By starting with these easy, science-backed habits, you set the foundation for a healthier, stronger, and more confident you.

At TellWell, we’re here to support your journey with tools that make everyday health easier, smarter, and more joyful. Because health should fit into your life — not overwhelm it.

🌟 This week, pick one habit and start. Your future self will be proud.