Small Habits, Big Impact: The Power of Daily Choices

If there's one thing I've learned on this wellness journey—both for myself and the women I coach—it's this: you don’t need to start with a massive life overhaul to make real progress. Small, consistent habits can transform your health—mind, body, and spirit—one day at a time.

If that sounds like good news, keep reading. These aren’t quick fixes or crash plans. These are sustainable, simple habits that build a foundation for wellness that lasts. Here are some of my favorites:

1. Drink More Water

This one’s basic, but don’t overlook it. Your body needs water to function well—especially your digestion, skin, joints, and even your mood. If you're constantly tired, sluggish, or craving sugar, dehydration might be the quiet culprit. Start by tracking your typical water intake to see how close you are to the ideal intake of half your body weight in ounces, and work your way up. Tip: Keep a reusable water bottle nearby to help you reach your daily goal.

2. Move for 30 Minutes a Day

It doesn’t have to be a gym session or intense workout. A short at-home workout, a bike ride, dancing in your living room—whatever gets your body moving counts. Movement clears your mind, strengthens your body, and supports emotional health. 

3. Get 10,000 Steps a Day

Walking is one of the most underrated tools in wellness. You don’t need fancy equipment—just a good pair of shoes and some intention. Walking your dog, taking the stairs, or parking farther away on errands, those steps add up fast and support heart health, metabolism, and mental clarity.

4. Journal Every Day

Taking a few minutes to reflect, write out thoughts, or express gratitude can shift your mindset. Journaling helps you process stress, celebrate progress, and connect the dots between how you're feeling and how you're living. It doesn’t have to be fancy—just real.

5. Set Aside Time for God

Spending daily time in prayer, scripture, or quiet with the Lord re-centers everything. It helps you show up grounded, peaceful, and purpose-filled—no matter what the day brings. Wellness isn’t just physical; it’s deeply spiritual. A few quiet minutes with God each day can shift your whole outlook.

6. Track Your Protein Intake

You may be shocked to hear this, but you should be consuming a bare minimum of 0.75x your ideal body weight in grams every day, but you should actually be aiming for 100% of your ideal body weight in grams. For example, if you weigh 150 lbs, but you want to weigh 120, you should consume a minimum of 0.75x the 120 lbs (90g of protein a day), but you should aim for 120g. 

Remember: Little by Little, It Adds Up

If you’re feeling overwhelmed by all the things you could be doing, take a breath. You don’t have to do it all at once. Pick one habit to start with. Build it into your rhythm. Then, add the next. Your future self will thank you. Small habits, done daily, create big change.

With you in every step,

Amber Dabney Smith

Your Hope Dealer