Every Day Health-From Head to Toe_Simple Habits That Actually Stick-By Guest Author, Brad Krause

Brad Krause used to ignore his own needs, but a big change showed him he was meant to help others create self-care routines for a happier life. So, he started Self Caring, a website to share his own tips and good resources he finds as he keeps learning about well-being.  

Image: Freepik

When it comes to taking better care of yourself, most people think they need to completely overhaul their lives. That’s part of the reason so many resolutions don’t last past February. But the truth is, daily well-being doesn’t come from grand gestures. It’s the small, quiet choices made consistently that end up making the biggest difference — especially when you can stick to them without thinking twice.

Start With Your Scalp

Healthy hair begins at the scalp, but it’s not something people pay attention to until there’s an issue. Dryness, irritation, or buildup can affect how your hair looks and even how your skin feels around your hairline. Using a gentle exfoliating scrub once a week can keep things balanced, and massaging your scalp in the shower boosts circulation, which helps hair grow stronger over time. Keep in mind that stress and poor sleep also show up in your scalp health — it’s all connected.

Give Your Eyes a Break

If your eyes feel tired, dry, or strained by the end of the day, you're not imagining it. Between screen time and overhead lighting, your eyes are constantly working overtime. A simple strategy here is following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Throw in a cool compress in the evening a few times a week and you're not just helping your vision, you're helping your nervous system take a beat too.

Take Your Oral Health Beyond Brushing

Everyone knows they’re supposed to brush and floss, but your mouth is a more complex ecosystem than it gets credit for. Your tongue harbors bacteria that can affect your digestion and even your mood, so a tongue scraper is a five-second upgrade to your morning routine. Drinking water right after you wake up can also rinse out overnight buildup before coffee sets in. And chewing sugar-free gum after meals — especially when you can’t brush — is a small win for your teeth and your breath.

Embrace Lifelong Learning for a Stronger Mind

Learning something new keeps your mind active, supports personal growth, and builds real confidence in how you approach challenges. It’s a simple way to stay mentally engaged while expanding your perspective. An online degree can offer that growth with the flexibility to fit your schedule. If you're aiming to boost your career, earning a business bachelor's degree can sharpen your skills in accounting, communication, business, and management, so give this a try.

Breathe Better, Feel Better

Most people breathe without noticing how shallow or tight their breathing actually is throughout the day. Conscious breathing — even for a few minutes — helps you access a calmer state without needing a full meditation setup. Try this: inhale through your nose for four counts, hold for four, exhale for four. You’ll be surprised how much more relaxed your shoulders feel afterward, and it’s an easy reset whether you’re stuck in traffic or between meetings.

Fuel Your Body

Your body doesn't need perfection, it just needs consistency. Adding more color to your meals — especially greens and berries — is a shortcut to getting more vitamins without obsessing over supplements. If your energy crashes mid-morning or late afternoon, your meals might be missing protein or healthy fats. For those feeling overwhelmed or unsure about what’s right for their body, it’s worth reaching out to AB Nutrition Solutions for practical, customized nutrition counseling that actually fits your lifestyle.

Get Friendly With Your Feet

Your feet are the unsung heroes of your body, carrying your weight and taking the literal steps you rely on every day. Taking five minutes to stretch them out — especially the arches and ankles — can improve your posture and reduce tension in your back. Ditching shoes at home helps your feet move the way they’re meant to, and using a simple lacrosse ball under your soles can release tightness you didn’t even know you had. When your feet feel better, everything above them works a little smoother too.

Stretching Is Not Just for Workouts

You don’t need a yoga mat or 45 minutes of silence to stretch in a way that helps your body. A few slow side bends while waiting for your coffee to brew, or a quick twist while sitting on the edge of your bed, can wake up your spine and loosen stiff joints. Stretching regularly also helps you tune into areas of tension you’ve been ignoring, which is its own kind of prevention. Your future self will thank you for not letting tightness build into injury.

Taking care of yourself doesn’t need to look like a full-time job. The truth is, when you stack small habits that support your body from head to toe, they start working together in the background of your day. You don’t have to be perfect — just present and willing to try things that are easy enough to stick with. Eventually, those small wins add up to a version of you that feels better, moves better, and shows up for life more fully.

Discover a healthier you with personalized nutrition plans and expert advice at AB Nutrition Solutions!