Most people believe better health requires more time, more effort, or more discipline. In reality, it usually comes down to a handful of daily habits done consistently—and many people are overlooking the most important ones. This article cuts through the noise to focus on what truly moves the needle.

Health rarely improves through dramatic change. It improves when small, repeatable behaviours become part of daily life. The challenge is that the most effective habits are often the least glamorous—and therefore the easiest to overlook.

I received the book, ‘Atomic Habits’ for Christmas and I’ve been steadily reading it for the last week. If you look back over the articles I’ve written for this blog, and the programs I previously released, such as 10in10 and Mind Your Body, you’ll see I nerd out over habits.

“Health isn’t built in moments of inspiration, but in habits you no longer argue with.”

I could go into a lot more detail, but I’ll keep it concise; what you do daily matters more than what you do occasionally. Your habits are built through behaviours you repeat without debate, not decisions you make once with enthusiasm. And often, they’re the most basic behaviours that produce the greatest long-term results.

7 Basic Health Habits You’re Probably Overlooking

1. Sleep Comes First. The day starts the day before, and that’s with preparing for a good nights sleep. Firstly, identify your sleep chronotype using research by Dr Michael Breus (I’m a bear) and schedule your ideal sleep time into your calendar. Set a reminder for 30 minutes before to let yourself know it’s time to wind down and put your phone away.
   
   
2. Hydrate Before You Hustle. I start each day with 500 ml of water and I’ve recently started adding a pinch of Celtic sea salt to that routine. After hours of sleep, this simple habit rehydrates the body, supports electrolyte balance, and jump-starts energy and focus before the day properly begins.
   
   
3. Quiet Before the Day. I protect the few minutes to myself each morning before the world (and my kids) get too loud. This could be a structured meditation session, but for me it’s simply watching the sunrise on my deck with a short long black.
   
   
4. Sunlight and Fresh Air. Sunlight and fresh air set the tone for the day. Every morning, when I come back inside, I open the windows as part of my routine—even in winter when I lived in Melbourne. It helps regulate sleep-wake rhythms, lifts energy, and reminds the body it’s time to be awake and moving.
   
   
5. Eat on a Rhythm. Eating at the same time each day creates structure for your body and your decision-making. Regular meal times stabilise energy, support digestion, and reduce impulsive choices. When meals follow a predictable rhythm, eating well becomes automatic rather than something you have to constantly think about.
   
   
6. Leftovers Win. Eating leftovers for lunch reduces decision-fatigue. The decision is already made, the meal is already prepared, and quality is usually higher than last-minute options. It saves time, money, and mental energy—making consistent, nutritious eating the default rather than the exception.
   
   
7. Move Every Day (Not Always Hard). Physical activity is essential for good health. But it doesn’t need to be structured exercise like a fitness class or going to the gym. Sure, these things are great; but do what works for you. Finding a type of physical activity that you enjoy is far more important because it’s more likely you’ll stick with it. Once you’ve decided on what you want to do each day, schedule it and make the behaviour as easy as possible to slip into.

Health improves when daily actions are simple, repeatable, and non-negotiable. The most effective habits rarely look impressive, but they quietly shape long-term outcomes. Mastering the basics creates momentum that lasts.

Which basic daily habit, if done consistently, would have the biggest impact on your health right now?

Leave your answer to that question in the comments section below...