The #1 thing that influences

your habits? Your environment.

6 tiny ways to design your home

for healthy habits:
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1. Digital detox

Charge your phone outside of your

bedroom (and buy a physical alarm).

When you wake up, you won’t be as

easily tempted to scroll mindlessly.

Instead, go for a 5-min walk outside

(that’s right— without your phone).

Sunlight before screen light.

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2. Hydrate

Keep a bottle of water next to your bed.

Drink it all as soon as you wake up. Then

refill it, and bring it to your desk.

Your brain can’t run efficiently when

you’re dehydrated.
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3. Move your body

Choose your workout clothes the night

before.

Lay them out next to your bed.

Pre-pay for fitness classes to create loss

aversion.

(Eliminate the need to “decide” whether

you’ll work out in the morning. You’ve
already decided).
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4. Avoid processed snacks

The bliss point = an addictive

combination of sugar and salt that
makes your appetite insatiable.

Don’t keep those snacks in your house.

Just leave them at the grocery store.

Stock your fridge and pantry with

healthy, whole foods instead.

(If the cookies are on your counter, you’ll

eat them. If they’re not… you won’t).
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5. Get better sleep

Create a nightly shutdown routine:

● Avoid caffeine after 12pm

● Wake and sleep at the same time each
day to build the habit
● Limit screen time before bed
● Keep the temperature below 67ºF
● Pull your blackout shades down

The best “productivity tool” is 8 hours of

deep rest.
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6. Focus on micro-moments of joy

Create a note in your phone titled “the

little things.”

Add 3 more every day during lunch.

Pay attention to the joy you get from an

out-of-the-blue text, a podcast, a sip of
coffee, a walk outside.

(Being grateful doesn’t require

life-changing milestones).
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