Let’s be real. Life gets chaotic.

Deadlines
Emotional spirals
Mystery bruises that show up for no reason

So today, I’m giving you three habits that have actually changed my life.

Not “drink lemon water and manifest”
Not “buy this $200 LED face mask”

I’m talking about real, low barrier, high impact stuff.

Stuff that makes me a better human
And slightly less of a gremlin before 9am

Let’s go, .

Habit #1: Running

Wait, don’t close the email. I swear this one’s different.

I used to hate running.

Like, wheezing at 2km hate
Like, “how is my entire body rebelling” hate

But I stuck with it.

Because here’s the thing. Running is the easiest exercise to get better at

It’s natural
It’s free
It doesn’t require a membership or someone yelling “Feel the burn” in your ear

And it’s measurable
You run
You get better
You feel proud

Fast forward two years…

I’ve run two full marathons

I went from “Where’s the Uber” to “I think I might do an ultra”

And you know what changed?

Not my body
My mind

Running taught me discipline
It taught me to breathe through discomfort
To show up even when it’s hard

And also, it makes pasta taste 400 percent better

So start with a jog
A walk
A lap around your neighborhood

Your future, slightly sweatier self will thank you

Habit #2: Journaling

Okay okay, you saw this one coming

You know I’m a big fan

But journaling isn’t just about writing your feelings like you’re the main character in a teen drama

It’s about clarity

It’s about waking up, grabbing your pen, and giving your brain a chance to organize itself

I’ve used our own Sprouht journals every morning for almost 7 years

No breaks
No excuses
Just pen, paper, and a strong cup of something caffeinated

And it’s changed everything

It’s helped me set goals
Track progress
Vent without accidentally texting the wrong person

There’s something powerful about seeing your thoughts
Not in your head, on paper

You start noticing patterns
Rewriting limiting beliefs
And realizing, “Wow, I’ve grown a LOT”

If you haven’t journaled yet, try this

- Write 3 things you’re grateful for
- One goal for the day
- And one sentence that scares you (in a good way)

It’ll center you
Humble you
And maybe inspire a million dollar idea (I’m still waiting)

Habit #3: Talk to Someone You Love

This one sounds simple
Almost too simple

But it’s magic

Every day, I try to call my mom, a close friend, or anyone whose voice feels like a hug

No agenda
No productivity hack
Just connection

Because in a world of endless scrolling, real human interaction is rare

And rare things
They’re valuable

You don’t need a TED Talk
You just need a “Hey, how are you”

That one conversation can boost your mood
Rewire your brain
And remind you that you’re not alone on this weird, wonderful planet

So that’s it

Run. Journal. Call someone

Simple
Free
Life changing

The kind of habits that add years to your life and life to your years

You don’t have to do all three tomorrow
Just pick one
Try it

And maybe let me know how it goes .

 P.S. Whevever you're ready,

Grab a Copy of Our Goal Setting Journal: This 10-minute daily routine helps you figure your Ideal Lifestyle out, turn it into a set of specific, achievable goals, and then track those goals by the day, week, month, and quarter until they become your current reality.