Rome wasn’t built in a day and the same goes for constructing a healthy and happy life.  Forming small, daily, positive habits can give us the most for our wellness efforts. Just as the Italian city was built brick by brick, health and wellbeing are built habit by habit, so give these a try!


Habit: Rise and shine with three deep breaths and a yoga pose or two.

Result:You set an intention for your day. Pause and reflect on what you want out of the next 24 hours. Deep breaths and stretching wake up your body and soul.


Habit: Journal your thoughts

Result: Gets the gunk out of your head. Jotting down simple or more profound items offers clarity and a way to process the monkey mind, which can run rampant in our day-to-day doings.


Habit: Make exercise an appointment; schedule it on your calendar

Result: Lose weight and gain fitness. Just as you etch out time for a meeting, dentist appointment or lunch with friends, exercise deserves the same scheduling treatment. Start with putting it on your calendar and sticking to it. Start with a few days a week and build up to five or more days of some type of fitness.


Habit: Drink a glass of water before every meal and snack.

Result: You’ll be hydrated. This can lead to more energy, glowing skin, and a healthy digestive system.


Habit: Eat 2-3 servings of fruits or vegetables with every meal

Result: Cleaner, fiber-filled and nutritious eating can help you hit the newest recommendations of five to thirteen servings of fruits and veggies a day.  If berries and an apple accompany your breakfast cereal you’ll be less likely to grab a mid-morning donut. The same goes for loading up on fruits and veggies for the remainder of the day: healthy eating begets healthy eating.


Habit: Read five pages of a book a night.

Result: Expands your mind. Finally read those classics! Start with just a few pages a night, which will often build into more. Before you know it you’ll have finally read Pride and Prejudice.


Habit: Aim to go to bed by 10 p.m., or ensure that you get 7.5-8 hours of sleep, which is sometimes harder in the summer

Result: Feel refreshed, plus experience a huge array of health benefits come with getting enough shuteye.


Adopt these tiny habits and see them grow into a life of health and happiness.