Small changes in your life can have a huge effect in the long-term. Those changes don’t have to be difficult or complex because it’s more achievable and manageable when you break things down into small daily actions.

Here’s 10 habits that you can implement daily, starting now. Add all of these small changes together, and you’ll see the long-term benefits and effects to improvement in your health this year!

• Create a sleep routine.

It sounds simple but you’d be surprised at how many people don’t have a consistent sleep routine! Your body functions and responds better when you have a consistent sleeping pattern, so that your hormones can properly work when they need to. Create a non-negotiable routine that fits with your work schedule, that’ll allow you to get adequate rest (i.e. sleeping from 10 PM to 6 AM). Avoid using electronics one hour prior to bed, to avoid the blue light rays that affect your eyes and sleep.

• Meditate for 10 minutes each day.

It doesn’t have to be fancy with cushions and pillows on a pretty rug if that’s just not your thing. Take 10 minutes each morning to sit quietly in whatever space that you’ve created for yourself, and close your eyes, breathe, focus on your thoughts and energy, manifest your desires and goals, and set a positive tone for your day. This can be a significant difference in your day.

• Learn and try one new recipe every month.

It doesn’t have to be a complicated recipe of ingredients or skills that you don’t have. Peruse the internet for simple recipes that can take your favourite classics to a healthier level. Like tacos? Search for healthy taco recipes. Like mac n’ cheese? Try adding in greens like broccoli and peas, use nutritional yeast for the sauce instead of cheese, or try using half butternut squash noodles instead of just pasta.

• Always eat a healthy meal in the morning.

Yes, always eat a healthy breakfast to set the tone for the rest of the day. You’ll start off your day with energy and fuel for mental and physical action. A healthy and balanced breakfast will satisfy your appetite and should keep you satiated until lunch.

• Drink a glass of water first thing upon waking.

Within the first 30 minutes of waking up, drink a glass of water. You can add fresh lemon or a teaspoon of apple cider vinegar. This will stimulate your internal organs, such as your liver, to help rev your metabolism, fuel your brain, flush toxins in the body, and hydrate you (since you’ve most likely fasted for at least eight hours while sleeping without food and water).

• Eliminate sugar from your coffee and tea.

It’s a small but achievable step that can create a newfound appreciation or taste for quality coffee and teas, and really adds up to eliminate pounds of sugar from your diet in just one year. Good quality coffee shouldn’t need sugar to make it taste good.

• Pack a snack for work.

You already know you’re going to be peckish and looking for something to munch on by 3 PM. Instead of spending money on a vending machine or convenience store on empty calorie snacks, pack your own snacks, whether it’s an apple with almonds, plain Greek yogurt with fresh berries, or a smoothie to help give you energy and keep you satisfied until dinner.

• Take the stairs at work.

Especially during the winter, we are often confined indoors during our days at the office. Try going for a walk in the building, even if it means just walking down the stairs to the ground floor and then back up. I’ve seen a group of three ladies walking up and down the hallways in the office building during winter time, so they can socialize and fit physical activity in.

• Eat fruit for dessert.

If you’re someone that needs to eat something sweet after dinner, have some fruits. They’re full of nutrients and have sugar and fibre to help your digestion and can keep your blood sugar levels stabilized after dinner. If you want to jazz things up, add melted pure cacao paste, cinnamon and spices, or a small drizzle of raw honey.

• Try one new challenge this year.

Whether it’s a race, obstacle course, marathon, or sports event for your work team, commit to challenging yourself at least once this year. It’ll give you something to look forward to and prepare for.