Here are five of the best free and easy-to-achieve tips to improve your daily well-being, all of which are backed by strong evidence and require little or no investment:
1. Get Morning Sunlight Exposure
Aim to spend 15-30 minutes outside soon after sunrise. Morning sunlight helps regulate your circadian rhythm (your internal body clock), boosts your mood via serotonin, helps you sleep better at night, and supports natural vitamin D production—crucial for immune function and bone health.
2. Take a Walk During Your Lunch Break
Whether it’s a brisk stroll or a gentle walk in nature, moving your body at midday increases mental well-being, lowers stress, boosts productivity and creativity, and improves physical health. Even a 10- to 30-minute walk can greatly enhance focus for the rest of the day and supports cardiovascular health.
3. Practice Mindfulness or Deep Breathing
Dedicate 5-10 minutes each day to mindfulness, meditation, or simply focusing on your breath. This lowers stress, improves emotional regulation, and enhances focus. Mindfulness can be as simple as noticing your surroundings, feeling the breeze, or listening to sounds—no special equipment or app required.
4. Read Something Enjoyable or Inspiring Daily
Reading just a few pages every day (books, articles, poetry, etc.) stimulates your mind, improves memory and concentration, reduces stress, and can help you live longer. To build a habit, set aside a small, dedicated time like before bed or during commute (if not driving).
5. Try Intermittent Fasting or Avoid Snacking Once a Week
Skipping snacks or delaying breakfast occasionally (with a medical okay) can yield benefits such as better weight management, improved blood sugar levels, lower inflammation, and even enhanced brain health. You don’t need to go extreme; try not eating from dinner until mid-morning or simply avoid late-night snacking