The 3 Lifestyle Habits That Change Everything

A simple, sustainable approach to supporting your mental health, physical body, and nervous system in 2026.

With it being the beginning of the year, I feel it relevant to share my top 3 lifestyle habits to optimize your mind and body.

I heard on the radio the other day that, for the first time, mental health resolutions took the top spot.

This made me happy and equally sad.

I LOVE that people are becoming aware of their mental state. This is awesome and HUGE!

What makes me sad is that we live in a time that is SO challenging to our mental health. If we don’t choose to prioritize it, then we suffer in one way or another. This isn't sustainable or what nature intended for us.

Bear with me as I turn down a side path here for a moment…

Humans are social beings. You could call us herd animals if you want. Community is invaluable to us. Isolation is massively detrimental to our overall health and well-being.

The early 2020’s did a number on us mentally and physically. It separated and weakened us. This allowed fears that didn’t previously exist to creep into our lives.

My observation over the last couple of years as we’ve reconvened is that these fears have trapped some in a chronic state of isolation.

Not all, but a lot more than before, people don’t want to interact with others. Social anxiety is skyrocketing. ⬅️ THIS. This, here, is what makes me sad.

It’s also why it makes me SO HAPPY that people are starting to prioritize their mental health. 🎉 This gives me so much hope for society!!

Ok, off my soapbox and onto what I’m really here to say.

If one of your new years resolutions, or intentions or goals or whatever you want to call it, is to prioritize your mind and/or body, here are my recommended top 3 habits to focus on.

1. Rest

Rest is SO undervalued. It is absolutely critical for a well functioning mind and body. 

The processes that occur in our bodies when we sleep maintain (think: clean + repair) all of our systems, organs, and hormones. We need 7-9 hours a night of QUALITY sleep.

I highly recommend tracking your sleep using devices like Oura Ring or WHOOP.

If you're not hitting this foundational mark, start working to improve it now.

However, the rest our bodies need is not just limited to sleep. It also needs, what’s called, “non-sleep deep rest,” or NSDR. As the name suggests, you’re awake but in a deeply relaxed state. 

I’m not talking about Netflix  + chill time. The brain is not resting when consuming content, and what we’re watching can change our nervous system state. Horror, suspense, and even just the local news can send you into a fight or flight state.

I’m talking about meditation, breathwork, and yoga nidra. Unplug and just be. I recommend 20 minutes a day, but even 5-10 minutes can reset your nervous system.

I recommend the Insight Timer Meditation App or YouTube. You can search specifically for NSDR, yoga nidra, or any other kind of meditation you want.

With quality sleep and moments of deep relaxation, you’ll already be feeling like a whole new person!

P.S. This also falls under stress management, so you will also feel lighter, happier, and more free. 🎉

2. Real Food

We are made from all the same elements as nature, therefore the body receives and assimilates nature best. 

When our body doesn’t know how to process something (think: ultra-processed or manufactured), it wreaks havoc on the body. You may not notice it at first or even for decades, but the damage is happening inside. Eventually, it will catch up to you in some form of illness or dis-ease.

Real food comes from the earth. It’s as simple as that. What you eat will either help the body or harm it. 

If you find yourself asking, “Should I eat this?” The only follow up questions you should ask yourself are: “Will this help or harm me?” and/or “Did this come from the earth?” If the answer is harm or no, don’t eat it. If helpful or yes, eat it and enjoy the hell out of it!

Veggies are where all of our vital nutrients come from to build beautiful, healthy, and strong cells. Load up on ‘em! I’ve never met anyone that got fat from eating too much broccoli.

In addition to increasing your intake of veggies, also focus on water intake. Water literally helps flush the body out. I mean, not to mention that we’re like 70-80% water, so we need it to survive too.

Why just survive though? Shouldn’t the goal be to thrive? The often recommended amount of water (64 oz a day) is what I call a bare ass minimum. I recommend aiming for a gallon (128 oz) a day, or as close to it as you can get without disrupting your sleep with potty breaks. If you end up averaging around 100 oz a day, you’re doing great. 👍

And, when I say water, I mean WATER. Pure water. None of that flavored bullshit. I don’t care if you don’t like the taste of water. That’s because the food industry has programmed you to buy their products.

News flash: Much of what you do when you choose to prioritize your health and well-being isn’t because you want to or because it tastes good, you do it because you're choosing what is best for you now and long term. Not a fleeting flavor or desire.

Food is fuel. It doesn’t have to taste like the best thing you’ve ever had. You’ll feel good instead. Personally, that is WAY more worth it to me. Also, once your tastebuds detox from the toxic food industry, you'll find that real food DOES taste really good! 💯

Please always practice balance and moderation. If you’re trying to maintain weight, I recommend an 80/20 lifestyle, and if you’re trying to trim down, I recommend 90/10. If it’s whole, real food, anything is okay in moderation.

Trust that you know how to feed your body, because YOU DO!

3. Intentional Movement

With quality sleep and real food on board, your body is going to be feeling IMMENSELY better. Movement will almost become a craving. 

Start slow and build a little each week. Find something you enjoy that will also push you. If you hate it or go too hard off jump, you will not keep doing it.

Developing a healthy lifestyle is all about finding the things that you like that also benefit your body. Movement is a key piece to this puzzle.

Maybe start with walking, then increase the distance, then increase the speed. Maybe eventually you break into a little jog for 20-30 seconds every so often.

Find a gym that feels comfortable to you. Start with a few movements and light weight, then slowly increase reps and weight. Be mindful of your alignment and ask a trainer if you're unsure.

Explore yoga, pilates, barre, zumba, CrossFit, kickboxing, tai chi, etc.

This is the fun part! Get curious. Learn what you like and don’t like. BUT! Keep in mind that the things we like the least are sometimes the things we need the most.

**My best advice is to find a community.**

Becoming a better person inside and out is not about staying in your comfort zone. You CAN do anything you set your mind to, and remember that everything is temporary. 

Ok, that’s it!

Just because this is a short list doesn’t mean you can just implement it overnight.

I mean… you can, and kudos if you succeed! 👏👏👏 But, don’t be surprised or discouraged if you stumble and fall. That’s okay!

What’s important is that your INTENTION is there, the execution just needs to be tweaked. Dust yourself off and try again! (Psst - it’s all about baby steps!) 🤏

Change is hard. It can be scary and requires time and effort to rewrite old stories and patterns. Have grace with yourself through the process and enjoy the journey! Remember: Progress isn't always linear.

I’m always more than happy to chat about lifestyle habits with anyone, so please reach out if you have questions!

Happy 2026, y’all!

Stand tall,

Tracey

PS. I don’t get any kind of kickbacks for the products I’ve recommended in this post. I truly believe in their products and have benefitted myself from having them in my life.