5 easy healthy habits to start today

The classic mistake: on Monday you want to change EVERYTHING at once and by Thursday you've quit everything at once. Better to start with small, almost silly habits that cost you nothing but, added up, change your energy and health. Here are five to start today.

1. A glass of water when you wake up

You wake up dehydrated from the whole night. A glass right when you get up reactivates your body and often clears that morning headache. Easy, free, immediate.

2. Walk 10 minutes a day

You don't have to “go to the gym” to move. Ten minutes of walking —after a meal, ideally— improve your digestion, mood and head. It's the minimum dose almost no one can excuse.

3. Morning sunlight

Ten minutes of natural light early sets your internal clock: you sleep better at night and wake up with more energy. Step onto the balcony, walk to the store, have breakfast by the window.

4. Eat more slowly

Your brain takes about 20 minutes to register you're full. If you eat fast, you overeat. Put the fork down between bites and chew well: you eat less without going hungry.

5. A fixed bedtime

Sleep is the foundation of everything else. Pick a time to go to bed and respect it like an appointment. Sleeping well makes eating well and training twice as easy.

None of these are hard; the hard part is remembering and being consistent. Set these habits up in Cero Excusas and let the coach remind you of each one at its time —and ask if you followed through—. Starting is easy; keeping it up is what changes your life.