7 Habits That (Quickly) Changed My Life

We’re constantly being told to adopt this or that new habit. But let’s be honest: Most habits are time-consuming, and it takes weeks or months to notice the benefits.

Not these 7!

In this article, I’m sharing some super simple habits that, once I adopted, gave me back my energy, clarity, and motivation in DAYS, not weeks.

Forget the usual advice—go to the gym, meditate for an hour, and meal prep every Sunday. The following tiny shifts don’t require you to carve out any time in your schedule, yet they will transform your life in surprising ways!

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1. The First 10 Minutes Rule

For years, I woke up and immediately reached for my phone. Before I even got out of bed, I had scrolled through emails, messages, headlines, and social media.

I thought I was being productive and getting a headstart. But really, I was letting the outside world set the tone for my day. And as a result, I’d be in reaction mode before I’d even checked in with myself.

Fast-forward to now, and the first 10 minutes of my mornings are non-negotiable. My phone is no longer present in these precious moments.

Instead, I take my time to wake up, connect with my breath, and do something grounding, such as some light stretching, journaling, or just watching the sunrise while my coffee brews. Whatever it is, it’s intentional.

Why does this matter? 

It’s about dopamine. 

Scrolling our phone first thing floods our brain with stimulation, creating a false high that leaves the rest of our day feeling dull by comparison. That’s why motivation for work, errands, and other daily tasks feels so low.

But starting slow reclaims your cognitive bandwidth and signals to your brain that YOU are in charge. Just 10 minutes of mindful morning presence can reset your nervous system and sharpen your focus so you stay calm and in control all day long.

2. One Intentional “No” Per Day

One of the most transformative habits I’ve built is saying no at least once a day.

Now, I’m not talking about big, dramatic no’s. Instead, these are small, everyday decisions where I pause and ask, “Is this a true yes for me?” 

If not, it’s a no. It’s as simple as that.

That might mean turning down a social plan, deferring a non-urgent task, ignoring late-night emails, or resisting the pressure to always be doing more.

At first, this was VERY hard. I was a chronic yes-person, afraid to disappoint anyone. 

But with practice, I realized that each time I said no, I felt better as I gained more time and energy to focus on the things that mattered most.

Once you develop the skill of saying no, you start to see the difference between what’s truly aligned and what’s just noise. Each no strengthens your boundaries, clarifies your identity, and helps you regain control in a world of constant demands.

3. Morning Mind Dump

Every morning, I write three pages of whatever’s in my head in the messiest and most unfiltered way possible.

It’s inspired by Julia Cameron’s concept called Morning Pages, and I’ll admit, I was skeptical at first. I had no idea what I would write about for 3 pages, but once I tried it, I realized how powerful it is.

What I love about the morning mind dump is that it has no structure and, thus, no pressure. It’s not about trying to solve your problems or find solutions; you simply empty your brain—stream-of-consciousness style. 

What surprised me most, though, is that this simple ritual gave me more mental clarity than any planner or to-do list ever did. 

So what do I write about?

Every day is different. It could be complaints, worries, random thoughts, or half-formed ideas. Sometimes, it’s simply noise that makes no logical sense. 

But the science backs up this somewhat weird habit, as expressive writing has been shown to:

• Reduces anxiety
• Boosts memory
• Sharpens focus

I like to think of this habit as dumping out the junk drawer in my brain so I don’t have to carry that mental clutter into the rest of my day.

4. The 2-Minute Rule

This one is so simple you would think it wouldn’t make a difference, but believe me, it really does!

The 2-minute role is this: If something takes less than two minutes, do it right away.

I’m talking about all the tiny tasks we delay, like putting away dishes, replying to a quick email, or hanging up a jacket. 

These things seem so unimportant and, thus, harmless to postpone. But while they may not be the most important things you’ll do that day, ignoring them leads to them piling up and cluttering your space and mind.

Instead, if you handle them immediately, you keep your space and mind clear, and you practically don’t lose any time from doing them either. In fact, you’ll no longer have to try to cram them all in together at the end of the day or week.

Psychologically, the 2-minute rule reduces task-switching costs—the cognitive process of juggling multiple unfinished tasks. The more we postpone these minor things, the more we task-switch, and as a result, the more of our energy drains.

But by doing them right away, we close those loops in real-time, resulting in more energy and focus. 

5. Midday Reset Walk

Every day around midday, I step outside for a walk. 

I don’t do this for exercise but to reset my energy.

This pause helps clear the mental fog, calm my nervous system, and bring me back to the present. By taking just 10 minutes outside, my energy resets enough so that I breeze through the afternoon rather than struggle through it.

Science backs it up: just 10 minutes of walking outside can reduce stress and boost your mood.

But it only works if you do it in a mindful way. 

That means no headphones, no multitasking, just connection to the fresh air, your breath, and the rhythm of your steps.

6. Stand to Think

When I’m overwhelmed, indecisive, or mentally stuck, I stand up. 

I don’t walk away from the problem or try to distract myself. Instead, I physically rise and give my body a new posture so my mind can find a new perspective. 

This tiny shift acts as my reset button. I stand up, breathe, and ask myself, “What’s really going on here?”

Doing this instantly brings me back into the present moment and stops the spiral of worry and overthinking.

I’ve found it’s even more powerful if I shift to a different spot. For example, I might stand by a window or step out onto the patio.

This is another habit backed by research. Standing up can improve cognitive function, increase alertness, and spark creativity. 

7. Repetition Reset

The modern world is obsessed with progression. As a result, we’re always focused on what’s next—the next book, podcast, reel, or idea. 

However, I’ve found strength in going back.

Once a week, I intentionally revisit something I’ve already read, heard, or watched. This could be a quote in my notes app, a podcast I saved months ago, or a video I’ve seen three times already. 

I call it my “Repetition Reset.”

Why? 

Every time I return to it, I notice something new—not because the content has changed, but because I have.

With each revisit, I see it with fresh eyes, through a different season of life, with new questions or challenges in my heart.

Neuroscience shows that repetition strengthens neural pathways. This means that the things you revisit don’t just stay in your memory; they shape your identity. 

In other words, you don’t just remember the message; you embody it. By deepening the integration, you reinforce your values and return to your truth.

Bonus Habit

In this week’s video episode, I explain how I integrate all 7 habits into my life. I also share an additional shift. This one is by far my weirdest habit, but it has seriously changed how I show up in life!

Discover what it is here:

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Then, leave a comment below, letting me know which habit you’ll start integrating into your life immediately. 

Resources:

• Download my Free Ultimate Morning Routine Menu: https://drkimfoster.com/morningroutines 
• My Free Class for Health Coaches: How To Build A 6-Figure Health Coaching Business Using One Signature Program
• Dr. Kim on Instagram: https://www.instagram.com/drkimfoster/
• My Goal-Setting Planner – The WellPlanned Method™

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