I know you are busy. You don't have much time in your hectic day to put aside for yourself for your own health and wellness. But as the old adage goes - you need to put the oxygen on yourself before you can help others.

So here are 10 small, simple steps you can start implementing into your routine, that literally only take minutes but can make a world of difference in your health and wellness for your future, but will feel the benefits immediately. It's the little things that make the difference.

Try implementing one or two to begin with.

1. Hydrate + Set an Intention First Thing

Drink a full glass of water and set a 1-line intention for the day.

✅ Ignites metabolism and mindset.

2. Move for 10 Minutes Midday

Take a walk, stretch, or do mobility drills between meetings.

✅ Boosts energy and mental clarity.

3. Pre-Load Healthy Snacks

Keep protein bars, nuts, or fruit nearby to avoid crash eating.

✅ Supports stable energy and mood.

4. Breathe to Reset (90 seconds)

Use 4-7-8 or box breathing when stress spikes.

✅ Reduces cortisol and restores focus quickly.

5. Protect 7+ Hours of Sleep Like a Business Asset

Use a “wind-down alarm” to stop screen time and shift gears.

✅ Sleep is your executive recovery system.

6. Bookend the Day with 3 Wins

Morning: Set 3 health-focused micro-goals. Evening: Reflect on 3 wins.

✅ Builds momentum and reduces burnout.

7. Opt for “Walking Strategy Meetings” Weekly

Take one-on-one calls while walking (phone only, no Zoom).

✅ Multitasks movement and creativity.

8. Supplement Smartly (With Guidance)

Use a high-quality multivitamin, magnesium glycinate, or omega-3s.

✅ Fills gaps caused by stress, travel, or skipped meals.

9. Limit Alcohol to Leadership-Friendly Levels

Aim for 2–3 alcohol-free days/week and hydrate if you indulge.✅ Improves sleep, focus, and long-term cardiovascular health.

10. Schedule a 20-Min Health Strategy Review Each Week

Reflect on sleep, stress, nutrition, and movement. Adjust.

✅ Keeps your health on your agenda — not just emergencies.

As your personal executive health and wellness coach, our regular 20 minute health strategy review calls or zoom meet are a powerful way to keep your wellness top of mind to become an integral part of your executive lifestyle while building healthy habits.

Call me today to find out how these flexible sessions help build new health forward habits.

It's the little things that can make a big difference.

(970) 317 7235