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We have compiled a list of simple, everyday things that you can do to improve your health. This includes diet, exercise, mental wellbeing, sleep, and self-care.


  • Add one more serving of vegetables to your plate 
  • Try one new vegetable or a new way to cook a vegetable  
  • Add a piece of fruit with breakfast  
  • Cut the visible fat off your meat  
  • Eat three regular meals each day 
  • Buy some extra healthy foods to store in your pantry and freezer. Check out our ‘Nutrition Hacks‘ booklet for more on this.
  • Learn about portion sizes using your hand. Check out this resource on hand portions by the heart foundation.
  • Try one new way to add healthy flavours to your cooking, check out our favourite healthy flavours here.
  • Replace one takeaway with a home-cooked version 
  • Swap one sugary drink for fizzy water 
  • Cook with less oil 
  • Choose healthy proteins at breakfast to keep you satisfied e.g. oats, Greek yoghurt, milk, eggs, cheese, tofu, peanut butter, baked beans, smoked salmon or other fish 


  • Try out one new activity that keeps you moving 
  • Go for a daily 10-minute walk. Find a list of great walks around Tāmaki Makaurau here.
  • Increase your N.E.A.T (non-exercise activity thermogenesis) which is any type of energy expended by things that are not sleeping, or sport like exercise, by doing any of the following:
  • Park your car further away from your workplace to get extra steps
  • Take the stairs instead of the lift
  • Walking meetings. Where possible, instead of sitting meetings, walk and talk!
  • Use a standing desk where possible
  • Do stretches while watching TV


  • Get  a pedometer and set yourself a daily step goal
  • Plan out your exercise for the week, so there are no excuses!
  • Work out with a partner so you always keep each other motivated


  • Try a 5-minute mindfulness exercise. If you are unsure about how to start this, check out this awesome resource on how to practice mindfulness.
  • Make a call to a loved one 
  • Carry out one small act of kindness 
  • Go for a walk in nature 
  • Read a book
  • Play a board game
  • Take a technology break
  • Make a note of 3 things you are grateful for daily, apps like Mentemia are great for this.
  • Try guided meditation or grounding techniques.
  • Journaling, add what you’re grateful for as well as a few things to work on for the week or day
  • Stress is a huge contributor to mental health, check out this video on stress.


    • Have one more alcohol-free day per week for a better night’s sleep 
    • Read a book in bed instead of your phone 
    • Take a regular 5-minute break to get some fresh air or move your legs 
    • Go to bed an hour earlier if you’re sleeping less than 7 hours 
    • Give yourself a pat on the back for any small achievement 
    • Take a bath and unwind before bedtime 
    • Schedule self-care nights every few weeks
    • Wind down at the end of a week by watching a movie or catching up with friends for coffee
    • Drink more water throughout the day (an easy way to do this is by adding tea or low-calorie flavouring to your water)
    • Establish a routine, go to bed and wake up at the same time every day!
    • No blue light before bed (TV, phone screen) as this tricks your mind into thinking you should be awake
    • Check out our video on sleep


“Do what you can, with what you’ve got, where you are.” 

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