“By the time many people notice burnout1, they’re already running on low energy, poor sleep and very little patience,” says Maria Carpenter, Head of Momentum Multiply, Momentum Health’s complete wellness rewards programme.
And when you’re feeling stressed, overwhelmed or simply running on empty, advice like “sleep more”, “eat better” or “exercise regularly” can feel easier said than done because you may know what you need, but the challenge is where or when to even start.
Let’s not complicate it: Start. Small. One thing at a time.
Instead of trying to change everything overnight, focus on one area that will have the biggest impact on your wellbeing.
1. Your night-time routine
Rather than aiming for a perfect bedtime routine, start with one simple habit, such as putting your phone away earlier, dimming the lights at the same time each evening, or sticking to a set time to go to bed every night.
2. Eat for energy
Healthy eating doesn’t have to be complicated. Think simple, practical choices: swap a pastry for oats or yoghurt at breakfast, add a piece of fruit or a side salad to your meal, and choose a lunch that keeps you satisfied all afternoon.
3. Build recovery into every day
Recovery shouldn’t be something you save for weekends or annual leave. Taking a few minutes to pause and reset during the day can include taking a few deep breaths after every meeting, stepping outside for a few minutes, or having a screen-free lunch break.
4. Start with one habit and stick with it
If sleep is your biggest challenge, start there. If low energy affects your day, focus on nutrition. If stress feels overwhelming, begin with a simple recovery practice.
Lasting change happens when one habit becomes part of your routine and lifestyle. And when that happens, move on to the next.
It’s the little things.
They may seem simple, but they are doable, and over time, they become (good) habits that help you feel calmer, energised, more resilient, and better equipped to handle everyday stress. Here’s to a happy, healthy YOU.
