Five Habits for Wellness (+ Practical Tips to Implement Them!)

There’s so much information out there about what to do to improve your health that it can become confusing and paralyzing. Individual circumstances may vary, but we believe there are a handful of simple, key things that you can focus on to prioritize your wellness — without being all-consumed, spending a ton of money or becoming overwhelmed. 

In fact, we believe in them so much that we led a challenge in January (MOVE 25) where we took thousands of people through these practices every single day and helped hold them accountable in the HWPO Training app. Without further ado, here’s five FREE things you can focus on to prioritise your health, feel your best, and aid your progress in AND outside of the gym.

1. Daily movement of any kind

Let’s talk about the first habit of the big five: MOVEMENT. We’re obviously big exercise fans around here, but that doesn’t mean you always have to hit a workout the hardest you can. It’s really about SHOWING UP consistently and just doing SOMETHING.

Remember: Moving your body regularly isn’t just about looking good—it’s about feeling good, too. Whether you’re hitting a class workout, going for a walk around the block, or jumping into a casual sports league, physical activity does wonders for your body. It strengthens your heart, keeps your joints happy, and helps you build muscle so you can tackle everyday stuff—like carrying groceries or chasing your kids—with ease.

Plus, regular movement revs up your metabolism, making it easier to manage your weight without obsessing over it. Even if you’re just starting out with a few minutes a day, that consistency adds up in a big way over time.

And let’s talk about your mental health because exercise works miracles there, too. A good sweat session (or even a chill walk) can lower stress, boost your mood, and help you sleep better. It’s like therapy you don’t have to book an appointment for. When you move your body, your brain releases those feel-good endorphins that make you feel energized and accomplished. Plus, having an activity you look forward to—whether it’s an HWPO Training workout or a pick-up basketball game—gives your day a little extra purpose. Consistency is key, so find something you love, commit to showing up, and watch how it transforms how you feel inside and out.

Life happens and you might not always be able to squeeze in a full workout. Here’s a few ways to think about getting consistent activity in your day:

1. Schedule It Like an Appointment: Treat your workout or activity time as non-negotiable. Put it on your calendar and plan around it, just like you would for a meeting or coffee date.

2. Start Small and Build Momentum: If committing to an hour feels overwhelming, start with 10–15 minutes a day. Whether it’s a quick walk, a few stretches, or some squats, consistency is more important than duration at first.

3. Make It Fun: Find activities you actually enjoy, whether it’s dancing, hiking, playing soccer, or crushing a SWEAT workout. If it feels like a chore, you’re less likely to stick with it.

4. Buddy Up: Get a friend, partner, or coworker to join you. Having someone to hold you accountable (and make it more social) can be a game-changer.

5. Sneak It Into Your Day: Movement doesn’t have to mean hitting the gym. Take the stairs instead of the elevator, park farther away, or do a quick stretch break while watching TV. Every little bit counts!

2. Drink more water than you were before

Now for the second habit: hydration! It sounds simple, but it’s a pretty big deal. Water is like the fuel your body RUNS on. It keeps everything working smoothly, from your muscles and joints to your digestion and brain. Staying hydrated helps you stay energized, especially if you’re active or sweating a lot during workouts.

Plus, when you’re drinking enough water, your body can regulate its temperature better, which means you can push harder and recover faster. Even something as simple as drinking a glass of water when you wake up can help kickstart your day.

And let’s be real—dehydration sneaks up on you. Feeling tired, getting headaches, or struggling to focus? It’s often your body asking for more water. Hydration even plays a role in keeping your skin clear and healthy, which is a nice bonus. The trick is to sip throughout the day, not just chug when you’re thirsty. If plain water gets boring, throw in some lemon, cucumber, or even a splash of electrolytes if you’re really sweating. Bottom line: water does so much for you, so keeping a bottle nearby is one of the easiest ways to take care of yourself.

Here’s some tips to get those sips in:

1. Carry a Water Bottle Everywhere: Keep a reusable water bottle with you at all times—on your desk, in your bag, or in your car. It’s a visual reminder to sip throughout the day. Bonus points if it’s a bottle you actually like using! And, consider grabbing one with a straw—that can help you drink more consistently, versus having to take a lid off every time. 

‍2. Flavor It Up: If plain water isn’t your thing, add a little flavor with lemon, lime, cucumber, mint, or even a splash of fruit juice. Infusing your water makes it feel a little fancier and way more drinkable.

3. Set Small Goals: Break it down into manageable chunks, like drinking a glass of water when you wake up, before meals, or during breaks at work. Little habits like these can add up fast (ahem, like this whole challenge).

4. Track It: Use an app or a journal to keep track of how much water you’re drinking. Seeing your progress can be super motivating, and it helps you spot patterns if you’re falling short. There’s even apps for that!

5. Hydrate Before You’re Thirsty: Thirst is a sign you’re already a little dehydrated. Make a habit of sipping water consistently, especially if you’re active or it’s a hot day.

3. Commit to quality sleep whenever possible

You know how people always say, "I'll sleep when I'm dead"? Yeah, that’s a terrible plan.

Sleep isn’t just rest; it’s like hitting the reset button for your body and brain. Physically, good sleep is where the magic happens—your muscles recover, your immune system gets a boost, and your body repairs itself after all the stress you throw at it during the day. When you’re someone who works out consistently (we know you are!), sleep is when your muscles grow stronger. Plus, quality sleep keeps your heart and metabolism in check, which means you’re less likely to deal with stuff like high blood pressure or other negative health outcomes.

It’s not just about how long you sleep, though; it's about hitting those deep sleep cycles that help you wake up feeling like a human instead of a zombie.

And let’s not forget your brain! Sleep is your mental health’s best friend. Ever notice how everything feels 10 times worse after a bad night? That’s because sleep helps regulate your mood and gives your brain time to process emotions and memories. It’s also when your brain clears out all the junk it doesn’t need, making room for better focus and decision-making. Skimping on sleep can leave you feeling foggy, cranky, and more likely to stress over little things.

So, if you’re trying to crush your goals—whether it’s in the gym, at work, or just keeping it together in life—prioritizing quality sleep is one of the smartest moves you can make.

Here’s FIVE things you can do to try and improve your shut-eye:

‍1.Stick to a Schedule: Try going to bed and waking up at the same time every day—even on weekends. We know it’s not possible ALL the time, but effort counts. This trains your body’s internal clock and makes it easier to fall asleep and wake up feeling refreshed.

‍2. Create a Sleep Sanctuary: Keep your bedroom cool, dark, and quiet. Invest in blackout curtains, a comfy mattress, and maybe even a white noise machine if you’re sensitive to sounds. Make your bed a place you want to be.

‍3. Cut Back on Caffeine & Screens: Avoid caffeine in the afternoon—it sticks around in your system longer than you think. And ditch the screens at least an hour before bed. The blue light messes with your melatonin levels, which you need to fall asleep.

‍4. Wind Down with a Routine: Develop a relaxing pre-sleep ritual, like reading, journaling, or stretching (ahem, like a mindfulness routine!). This signals to your brain that it’s time to chill out and get ready for sleep mode.

‍5. Get Moving During the Day: Regular exercise helps you sleep better at night, but try not to work out too close to bedtime (again, life happens — do the best you can!). Morning or afternoon workouts are best for setting you up for better zzz’s.

4. Eat slowly and intentionally 

When it comes to nutrition, we’re keeping it simple. No shade on challenges that ask you to eat certain amounts or particular foods, but for this month, we just want you to focus on one thing when it comes to your fork: eating slowly.

Eating slowly and intentionally is like giving your body a chance to catch up and say, “Hey, I’m full!” When you rush through a meal, it’s easy to overeat because your brain doesn’t get the memo until it’s too late. But when you slow down, you give your body time to recognize when it’s satisfied, which can help with portion control and digestion.

Plus, chewing your food thoroughly actually makes it easier for your stomach to break it down, so you’re less likely to feel bloated or uncomfortable after eating. It’s like giving your body a little extra TLC.

It’s not just about your body, though—it’s about enjoying the experience. When you eat mindfully, you actually taste your food and appreciate what you’re eating. It’s a small way to practice gratitude and connect with the moment, whether it’s a simple snack or your favorite meal. Slowing down also gives you space to check in with yourself: Are you eating because you’re hungry or because you’re bored? By being intentional, you’re more in tune with what your body actually needs, and that’s a win for both your physical and mental health.

Here’s some ways to try and slowwww down when you’re at meal time:

1. Put Your Fork Down Between Bites: It’s such a simple trick, but it works. Take a bite, put your fork down, and don’t pick it up again until you’ve fully chewed and swallowed. It naturally slows your pace.

‍2. Chew More Than You Think You Need To: Aim to chew each bite at least 20–30 times. It might feel weird at first, but it not only slows you down but also helps your digestion.

‍3: Start with smaller portions: Serve yourself a smaller amount, so you can focus on truly enjoying what’s on your plate instead of feeling rushed to finish everything. You can always go back for seconds if you’re still hungry! We’re not restricting here—just focusing on what our body wants.

4. Eliminate Distractions: Try to eat without screens—no phones, TVs, or laptops. When you’re fully present, it’s easier to notice how the food tastes and when you’re starting to feel full.

5. Take a Few Breaths Before You Start: Before diving in, take a moment to breathe and appreciate your food. It sets the tone for a more mindful and intentional eating experience.

5. Do some kind of mindfulness practice 

It’s time to talk about the final of the big five habits: MINDFULNESS. 

Engaging in some sort of mindfulness practice is like hitting the pause button on the chaos of life. It’s all about being present in the moment—really being there—instead of letting your brain spiral into a million “what ifs” or yesterday’s regrets.

And before we lose you—you don’t have to meditate. There’s lots of ways to practice mindfulness! And the cool thing? You can practice mindfulness anywhere—whether you’re walking or just paying attention to your breath.

You can do it in the car, while doing laundry, reading, in a yoga class, listening to an audiobook or thought-provoking podcast, by journaling, doing an art project, through a therapy session, in a deep conversation with a friend, while you’re eating slowly, the list goes on and on.

When you practice mindfulness in any capacity, you’re training your mind to focus, which helps you feel calmer and less overwhelmed. It’s like a mental reset button that makes it easier to handle stress, think clearly, and stay grounded when things get hectic.

But it’s not just about your mental health; it’s about enjoying life more. When you’re mindful, even the little things—like your morning coffee or a conversation with a friend—feel richer. It’s a reminder to slow down and appreciate what’s happening right now instead of always chasing the next thing. And honestly, who doesn’t need a little more peace and joy in their day? Mindfulness isn’t about being perfect or having zero distractions; it’s about showing up for yourself, one moment at a time.

Here’s a few ways to get started, or improve, your mindfulness approach:

1. Focus on Your Breath: Take a minute to just breathe deeply—inhale for four counts, hold for four, exhale for four. It’s simple, free, grounding, and you can do it anywhere.‍

2. Try a Body Scan: Close your eyes and slowly check in with each part of your body, from head to toe. Notice any tension or sensations without judgment—it’s a great way to reconnect with yourself.‍

3. Practice Mindful Eating: Pay attention to the taste, texture, and smell of your food. Put your fork down between bites, chew slowly, and really savor the experience.‍

4. Take a Mini Break: Pause during your day to notice what’s around you. Look out the window, feel the ground under your feet, or listen to the sounds in your environment.‍

5. Use a Guided App: If mindfulness feels tricky, apps like Headspace or Calm can walk you through short meditations or mindfulness exercises to help you get started.

You don’t have to do all of these—just pick one that fits into your day and build from there. It’s all about progress, not perfection!

You’ll notice that none of those five habits are definitive targets — that’s because we’re just aiming to be BETTER. Seek improvement and small wins, and those add up to BIG change.

SHOW UP daily for yourself with consistency and intention. WORK HARD in everything that you do and progress will come. MAKE YOURSELF PROUD with one action at a time. You got this!