The 6-Step Minimalist Routine for Better Daily Health
"Small disciplines repeated with consistency every day lead to great achievements gained slowly over time."
— John C. Maxwell
It’s easy to get lost in the noise of modern health trends. Over the past year alone, we’ve seen spikes in interest around berberine, cold plunges, seed cycling, and GLP-1 agonists. None of these are inherently bad; in fact, some can be helpful in the right context. But if you’re not covering the fundamentals, it’s like rearranging deck chairs on the Titanic.
Before chasing the latest biohack, make sure you’re dialed in on the basics: high-quality sleep, daily movement, whole food nutrition, stress management, real human connection, and being cognitively flexible.
It took some refining, but I’ve distilled this into six daily health habits—the minimum effective dose for long-term well-being. These are rooted in science, simple enough to be sustainable, and powerful enough to outperform most fancy protocols. I broke down what it is, why it matters, and how to do it.
They align closely with other pieces I’ve written like My Daily Non-Negotiables and 5 Health Tips That Go Beyond the Basics.
Here’s your daily checklist for maximizing your health.
1. Move Your Body
We all know that movement is important for health, but what does "move" actually mean, and how much do you need?
A groundbreaking study in The Lancet found that just 15 minutes of physical activity per day lowered the risk of early death by 14%. Going slightly further, hitting 150 minutes of moderate activity per week (brisk walking, biking, swimming), is associated with a mind-boggling 31% reduction in all-cause mortality.
That’s moderate effort. But if you want maximum return, you need to focus on VO₂ max—a measure of your cardiorespiratory fitness that may be the strongest predictor of longevity.
A massive 2021 study found that improving your VO₂ max, which measures how efficiently your body uses oxygen during exercise, can lower your risk of dying early. For every small increase of 1 mL/kg/min in VO₂ max, your risk of dying from any cause drops by 15%.
Some movement is better than none. Moderate is good, vigorous is better, consistent effort is king.
Do this: Hit the Minimum Effective Dose (MED) of exercise throughout the week. On a daily basis, aim for 8,000+ steps (6,000 if over 60) as the base of the pyramid then add one of the following:
20 minutes of strength training (think squats or push-ups),
20 minutes of HIIT (short bursts of intensity), or
45 minutes of Zone 2 cardio (a brisk walk or steady bike ride where you can still talk).
2. Sleep Like Your Life Depends On It
Quality sleep is always desired but rarely prioritized, with only 35% of people getting the recommended 7-9 hours of sleep per night, despite the fact that it's a necessity for optimal health. Chronic sleep deprivation is linked to heart disease, obesity, diabetes, and cognitive decline.
A study published in the Journal of the American College of Cardiology found that people who sleep less than six hours a night are 27% more likely to develop atherosclerosis compared to those who sleep 7-8 hours. In contrast, quality sleep improves immune function, supports mental health, and promotes muscle recovery after workouts.
Do this: Aim for 7-9 hours of uninterrupted sleep. Respect the 3 hours before bed by avoiding (or at least limiting) screens, bright lights, stress, food, and exercise. Have your last sip of caffeine before noon, get early morning sunlight to reset your circadian rhythms, and try to maintain a consistent sleep schedule (even on weekends).
3. Avoid Ultra-Processed Foods
A study in JAMA Internal Medicine revealed that diets high in ultra-processed foods are linked to increased risks of obesity, heart disease, and early death. In fact, a 2023 analysis of over 197,000 adults found that people who consumed more than four servings of ultra-processed foods per day had a 62% higher risk of dying from all causes. Another study showed that just two weeks on a highly processed diet led to an average weight gain of 2 pounds, without participants realizing they were eating more.
While it's easy to grab a snack from the cupboard, this is an area where the quality of your food truly matters. By focusing on whole, minimally processed foods, you can reduce your risk of chronic illness.
Do this: Instead, focus on getting the minimum effective dose of protein, eating enough fiber from colorful sources (read: fruits and veggies), getting enough but not too many carbs, and getting an adequate amount of omega-3s, such as from S.M.A.S.H. fish. And if you want to take a deeper dive into this, consider a nutrition course.
4. Manage Stress Efficiently
Stress is unavoidable, but how we manage it is what truly matters. Chronic stress increases cortisol levels, which can lead to weight gain, sleep disturbances, and immune dysfunction. A study on stress and health found that people with high stress levels were at a higher risk of cardiovascular diseases and mental health disorders. Even more alarming, chronic stress has been shown to shrink the prefrontal cortex—the part of the brain responsible for decision-making and emotional regulation. One study published in PNAS found that prolonged stress can lead to structural changes in the brain that impair memory and increase emotional reactivity. Finally, multiple studies found that chronic stress is associated with a significantly higher risk of developing Alzheimer’s disease later in life.
On the other hand, managing stress through mindfulness, meditation, or simply taking a break can improve your health significantly.
Do this: Choose one active and one passive stress management tool to use per day. Active ones include meditation, mindfulness, and journaling. Passive ones include exercise, spending time in nature, and deep breathing techniques.
5. Connect With Others
Human connection isn’t just “nice to have,” it’s a biological necessity. Research from the Harvard Study of Adult Development—the longest-running study on human happiness—found that strong social relationships are the most consistent predictor of long-term health and happiness, even more so than wealth, fame, or genetics.
On the flip side, chronic loneliness has profound biological effects. A meta-analysis published in Perspectives on Psychological Science found that social isolation increases the risk of early death by up to 32%—a risk level comparable to smoking 15 cigarettes a day.
The mechanisms are clear: social connection reduces stress hormone levels, strengthens the immune system, and supports brain health. One study even linked strong social ties to lower rates of cognitive decline and dementia in older adults.
Do this: Schedule time for face-to-face interactions. Prioritize meaningful conversations, whether it's with family, friends, or even a neighbor. Regular socializing doesn’t have to be overwhelming; small, consistent connections can make a big difference. Oh yeah, and put your phone away when you're doing it.
6. Prioritize Mental Flexibility
Mental flexibility—also called cognitive flexibility—is your brain’s ability to adapt thoughts and behaviors in response to changing environments, demands, or perspectives. It’s a core skill that supports resilience, emotional regulation, and psychological health.
A study in The Journal of Neuroscience found that individuals with higher cognitive flexibility demonstrated lower trait anxiety and greater subjective well-being, suggesting that this executive function plays a protective role against affective disorders (source). Additionally, research from the National Institute of Mental Health highlights that greater flexibility correlates with improved problem-solving, reduced cognitive rigidity, and enhanced adaptive coping mechanisms in stressful scenarios.
Neuroimaging studies have shown that cognitive flexibility is associated with increased activation in the dorsolateral prefrontal cortex and anterior cingulate cortex, brain regions responsible for task-switching, emotional appraisal, and behavioral inhibition. Impairments in this domain are linked to a variety of neuropsychiatric conditions, including generalized anxiety disorder, depression, and ADHD.
Do this: When facing stress or a challenge, take a step back and try to see the situation from different perspectives. Practice letting go of rigid thought patterns and being open to new solutions. Engage in activities that stimulate cognitive flexibility, like learning a new skill, taking up a hobby, or solving puzzles. Consider talk therapy if you need guidance in any of these. Learn more through these articles: 7 Signs You're an Emotionally Strong Person, How to Be A Master of Change with Brad Stulberg, and Think Again by Adam Grant: 3 Takeaways.
My Take
The six minimalist habits above are simple, science-backed, and surprisingly powerful when practiced consistently. If you can hit these daily, you’re already 80% of the way to better health. The problem? We get distracted. Fancy supplements, 27-step morning routines, and overpriced powders promise transformation—but often just overcomplicate things and pull you away from what really works. Don’t fall for the hype.
There will be days you miss, days you’re tired, and days you just don’t feel like it. That’s normal. What matters most is getting back on track without overthinking it. A little intentionality and a steady grip on the fundamentals will take you further than any trending “hack.”
Related:
