News & Articles

Small yet transformative tweaks to your daily routine can help you feel better, move more easily and stay well in the long run.

Habits shape much of what we do each day — from how often we move to when we sleep. In fact, nearly half of our daily actions are automatic. Research suggests that it takes about 66 days, on average, for a new behaviour to start feeling routine.

Trying to change everything at once can feel overwhelming. The good news is that you do not need to. Gentle, steady adjustments are often easier to manage and more likely to become permanent. Here are a few ways to ease into healthier habits every day without the pressure:

1. MOVE A BIT MORE
● Add a short walk after dinner. Start with 10 minutes and go further when it feels right.
● Take the stairs now and then. Try getting off the lift one or two floors earlier.

2. STRENGTHEN SOCIAL HABITS
● Schedule regular catch-ups with friends, family or colleagues — even a short call or message can lift your mood.
● Say “thank you” to someone each day, whether in person, in a text or by email.
● Join a class, interest group or community activity to meet new people and add variety to your week.

3. CALM YOUR MIND
● Set aside a few quiet minutes to slow your breathing and refocus. It can help ease stress and calm emotions.
● Aim for seven hours of sleep each night. Going to bed and waking at the same time, even on weekends, supports better concentration and mood.