Life is complicated enough without adding routines that feel like a second job. No one needs a morning ritual involving 27 steps, a list of supplements longer than a grocery list or a workout plan that requires military precision. Simplicity is the key to sustainability.

Here are nine easy upgrades to improve your health and happiness—plus one bonus tip that might surprise you!

1. Follow a 1-2-3 Ritual

Start your day by drinking a glass of room temperature water to rehydrate, taking two deep breaths to ground yourself and thinking of three things you’re grateful for. This tiny ritual resets your body and mind, setting a positive tone for the day.

2. Start Each Meal with a Salad or Soup

Kickstarting your meal with a light salad or simple soup helps control portions, boosts hydration and ensures you get those all-important veggies. Bonus points if your salad is loaded with colourful ingredients or your soup is broth-based. And don’t forget to add beans!

3. Eat MORE

Instead of thinking about cutting foods out, focus on adding more nutrient-dense ones. Leafy greens are packed with vitamins, minerals and fibre that fuel your body and support gut health. Aim for at least one handful in every meal. Spinach smoothie? Yes, please!

4. Walk After Each Meal

A short 10-minute walk after eating does wonders for digestion and blood sugar regulation. It’s not about burning calories; it’s about keeping your body moving and supporting metabolic health. Plus, it’s a great excuse to step away from your screen.

5. Prioritise Sleep

If you’re skimping on sleep, your body and mind are running on fumes. Set a bedtime, stick to it and create a wind-down routine. Try a calming herbal tea or a few pages of your favourite book.

6. Say No to Screens First Thing

Resist the urge to check your phone as soon as you wake up. Scrolling through emails or social media floods your brain with stress before you’ve even brushed your teeth. Instead, give yourself a screen-free morning—even just 20 minutes.

7. Breathe—Literally

Most of us take shallow breaths without even realising it. Practice slow, deep belly breathing for a few minutes each day to lower stress, improve focus and boost your mood. You’ll feel the difference immediately.

8. Snack Smarter

Swap processed snacks for whole foods. Think nuts, fresh fruit or sliced veggies with hummus. These options keep you full longer and nourish your body without the sugar crash. Have them at hand and make sure you are not eating mindlessly while you are engaged in another activity.

9. Soak Up Some Sunshine

A little sun exposure (think 10-15 minutes daily) can do wonders for your mood and vitamin D levels. Step outside, soak in the natural light and let the sun’s energy recharge you.

BONUS: Dance Like No One’s Watching

Yes, just DANCE!

Blast your favourite song and move like nobody’s there. It’s an instant mood booster, a mini workout and pure joy. Seriously, try it right now.

Simplicity doesn’t mean settling for less—it means making room for more of what truly matters. These small changes are easy to implement and can lead to a ripple effect of positive habits. Start small, stay consistent and share these tips with someone who could use a little life upgrade.