There’s this idea out there that if you want to change your life, you have to go big. All or nothing. I used to fall for it too and probably still do sometimes if I’m being honest. But these days, I take a much gentler and far more powerful approach: I call these my micro habits.
Micro habits are tiny rituals that don’t seem like much but they become the foundation when life feels like a lot.
As a founder, wife, sister, daughter, friend… life is full. It’s beautiful and I’m grateful, but it’s also overwhelming if I don’t stay grounded. I’ve learnt that it’s the small, daily things that allow me to keep showing up for my life without burning out.
Somewhere along the way, I let go of needing to do everything “perfectly” and just focused on doing a few small things consistently. And it changed everything. I want to share a few of those rituals here, not because they’re revolutionary, but because they work.
None of these habits are fancy. Most of them take less than five minutes. But they’re the reason I can keep showing up for myself, my business, and my relationships.
Remember — you don’t need to overhaul your whole life to feel better. You just need one small thing you do for yourself each day.
Jess xx
Deep belly breathing
I do this before I even get out of bed. One hand on my belly, one on my heart. Just a few deep breaths to feel grounded. If I have time, I’ll say a quick affirmation or two — something like, “I am safe in my body,” or “I love myself just as I am.”
A protein-rich breakfast
This is a non-negotiable. The body needs balanced fuel in the morning. Most days I’ll have a JSHealth Protein Smoothie or Overnight Protein Oats. Aim for nourishing protein, plant fiber, and healthful fats which keep your blood sugars regulated. I truly notice such a difference in my mood and focus when I eat this way.
Coffee — the JSHealth way
Let’s be real: coffee is joy! For me to enjoy coffee without any jitters, I always wait until after breakfast, and I sit down to drink it mindfully. Often outside in the sun. This is my daily ritual of slowing down and enjoying something that feels good. Remember coffee can be part of a balanced life when you mindfully drink 1-2 before midday, the JSHealth way!
Nature with no phone
If you’ve followed me for a while you know this is a big one for me. Nature brings me back to myself. I try to get out for a walk most days, even just around the block. I make an effort to keep it technology free and find it so grounding for the nervous system. It really reminds me to slow down and breathe.
A few minutes of inspiration
Whenever I feel like I need it, I’ll listen to a short podcast. It doesn’t need to be long, just a few minutes of something that reminds me why I do what I do. It helps me reconnect to my purpose especially when I feel off track or uninspired.
A simple one-pan dinner
Dinner doesn’t need to be complicated to be nourishing. I love a one-pan meal — something like our Honey Mustard Salmon from the JSHealth App. It’s quick, satisfying, and always includes a source of protein to support blood sugar and sleep. The best part is, minimal clean up!
Legs up the wall
This is my go-to yoga pose at night. I put my legs up the wall and breathe deeply for five minutes. It’s gentle, calming, and helps me release any tension from the day. I honestly feel like it tells my nervous system, “Okay, we’re safe now. We can rest.”
Saying my thanks
Gratitude is powerful. I’ll usually say my thanks at night before bed by running through three things I’m grateful for from the day. Some days it’s something really small like a good piece of sourdough. Other days, it’s a breakthrough in business or a moment with my husband. It brings me back into my heart.
Switching off at night
Phones go on airplane mode by 8pm. Non-negotiable. I have a very busy mind and am wired to keep going without these boundaries. My nights are for winding down. I sip my raspberry lemonade magnesium, take a warm bath and some nights, Dean and I take a night walk under the stars. That’s when I feel most connected, balanced, and inspired.
