We all know that habits are the invisible architecture of our daily lives. They dictate how we feel when we wake up, how we handle stress, and ultimately, who we become. Good habits propel us forward; not-so-good habits keep us stuck. If you’ve been feeling like your own routines could use a bit of a holistic makeover, you are in the right place.
I’m Kim Foster. If you are new here, I am an MD turned wellness coach and expert. On this blog, I love to talk about intersection of wellness, business, and designing a truly beautiful, intentional life for yourself.
Today, I’m pulling back the curtain on my personal life. I am going to share 10 specific habits that I have adopted over the last few years. Every single one of them has made a massive, positive impact on my health and happiness.
Before we dive in, please know that I am not prescribing these habits to you. As a doctor, I firmly believe that wellness is highly individual. What works for me won’t necessarily work for you. I am simply sharing my journey in hopes that something here inspires you to try your own makeover. This isn’t an exhaustive list, and they are in no particular order—just 10 impactful shifts I’ve made.
1. The Daily Journaling Ritual
I started journaling every single day several years ago, and I cannot overstate the difference it has made. For me, this is where I get to examine my thoughts and feelings on a profound level. It allows me to be intentional about my choices.
It is, without a doubt, the best way I have found to manage my mind. What I have learned is that all those messy thoughts and feelings were already in there driving the bus, but until I started writing them down, they were unexamined. Now, I work everything out on the page. It is truly one of the best parts of my day.
2. Guarding the Sleep Sanctuary: Early to Bed, Early to Rise
When I was younger, I assumed I was not a morning person. My parents always told me that, but looking back, I realize I was just a teenager with a normal, later body clock. As an adult, I discovered that I actually thrive on an early schedule.
Waking up early, however, means I must protect my sleep aggressively. My non-negotiable schedule is Lights Out at 10:00 PM and Wake Up at 6:00 AM. This applies seven days a week, regardless of whether it is a Tuesday or a Sunday. My system has adapted completely; it feels perfectly natural now, and I know my body and mind are at their best on this rhythm.
3. Cultivating a Soothing Evening Routine
To ensure that early bedtime actually happens, I have a simple, seasonal evening routine. My goal is to disconnect and prepare for rest.
Right now, my routine involves:
- A cup of herbal tea.
- Stepping away from all screens.
- Listening to relaxing music.
- My secret obsession: Because I live on the West Coast of British Columbia, Canada, and the winters get chilly, I make a traditional hot water bottle and tuck it under the sheets at the foot of my bed while I do my skincare.
It might sound old-fashioned or “Grandma-ish,” but I don’t care—sliding my feet into a toasty bed makes me feel deeply cared for. I usually finish my night reading a physical book until lights out.
4. Reclaiming Freedom: Breaking Up with Caffeine
I know this is where I might lose a lot of you, but this was a necessary shift for my biology. For a long time, I suffered from frequent, terrible migraines—weekly, sometimes more. I changed a lot of lifestyle factors, but the biggest difference-maker was cutting out caffeine entirely.
I resisted this hard. I had been a regular coffee drinker since my first year of university to survive an 8:00 AM physics class. But I finally decided to try. I ease myself in with half-calf for a few months, gradually reducing it until I was completely decaffeinated.
Now, I still enjoy the ritual—the smell, the warmth, the taste of decaf coffee—but I have broken the dependency. My migraines are now rare, usually only with significant hormonal shifts. An added benefit? I no longer have that frantic, desperate state when traveling where I MUST find coffee immediately, or I’ll get a headache. I am completely free from that dependence.
5. Streamlining Stress with Weekly Dinner Planning
If you have kids, you know the daily stress of the “What should we have for dinner?” drama. Years ago, I realized this scramble was causing me immense stress. When we were tired or busy and didn’t have a plan, that’s when we were likely to order takeout or make less-than-ideal choices.
I started planning out the entire week of dinners ahead of time, and it changed my life. Every Saturday, I just write out the menu for the upcoming week on a chalkboard in my kitchen.
Because I have been doing this since my boys were very little, they don’t even question it. It is the one thing they accept without opinion (and they have strong opinions on everything else!). For me, it is great because I can ensure balance and variety over the week. When I order my weekly staples on the weekend, I know exactly what I need to get.
6. The Daily Outdoor Run: Movement as Medicine
Most days, I go for a run outdoors. Living on Vancouver Island, the weather is quite mild year-round, so rain doesn’t hold me back. I run right by the Pacific Ocean. If I’m giving my body a break from a heavy workout, I go for a long, scenic walk instead.
I was not always a runner. I used to joke that I would only run if I was being chased. But I had a change of heart and used the “Couch to 5K” program to get started, which I highly recommend.
Even then, finding the time with kids was hard. It didn’t become a true habit until I used habit pairing. I was already putting on shoes and coats to walk my kids to school. I decided to start getting dressed in my running gear for that walk. Once I dropped them off, I was already outside, dressed, and equipped. There was no reason NOT to run, so I would run home taking a long, scenic route. Now, even though they are old enough to walk themselves, I still start my day this way. It centers my mind and exposes me to healthy daylight early, which regulates my systems.
7. Intermittent Fasting: A Skeptic’s Success Story
I was incredibly skeptical about intermittent fasting (IF) when I first heard about it. It certainly went against the conventional medical viewpoint I had been trained in. However, I decided to do my own research, gave it a try, and it has been a total game-changer for me.
I follow a 16:8 eating pattern, which means I fast for 16 hours and eat only between 12:00 noon and 8:00 PM. I used to be a big breakfast person and thought I couldn’t possibly get by without it. Now, my mornings only consist of black (decaf) coffee, black or herbal tea, and lots of water.
This habit has helped me control my weight effortlessly, given me more energy and focus than ever before, improved my digestion, and improved my skin. I also know I am helping to stave off chronic disease.
8. Designing a Protected Morning Routine
Just like my evening routine, I have a seasonal morning ritual that is non-negotiable. Currently, it involves:
- A glass of water.
- A coffee.
- Music.
- Lighting a candle.
- A short meditation.
- My daily journaling.
After I have taken care of myself and centered myself, then I am ready to start organizing the family and the day ahead.
Crucially, I avoid looking at email or other notifications first thing. This one is tough, but when I resist picking up my phone and focus on self-care and family first, it sets the right tone for the entire day. Those needs from other people will be there when I am ready for them.
9. The Weekly “Pamper Hour”
Once a week, usually on the weekend, I dedicated about an hour to some deep self-care and luxury. It isn’t a whole day, but it is meaningful.
I have a bathing ritual. I start by dry brushing my skin, then I get in a warm tub with Epsom salts, essential oils (usually lavender), soothing music, and a candle lit. I always bring a face mask, a book to read, and a glass of cool water. Occasionally, for a rare treat or celebration, I have a glass of wine. It is a simple, effective way to hit the reset button.
10. Planning the Next Day, the Night Before
My final habit is more about productivity, but it keeps me intentional. Every single night (suppose this is technically part of my evening routine), I look at my calendar and my project management system for the next day.
I write out by hand a list of the appointments and the personal and professional things I intend to do. Then, I prioritize them. Faced with a long list, I often feel overwhelm. So I always ask: “If I only have time to do ONE of these tomorrow, which is the most important?” That gets a priority number 1. Then I find number 2, and so on.
The next day, I don’t have to think. I just look for number 1, do that thing, and keep moving. I accomplish so much more without the daily drama or indecision fatigue.
We have come to the end of my 10 healthy habits. I hope hearing the details of how I live a holistic life has given you some ideas.
Now, it is your turn. I would absolutely love to hear about your healthy habits.
Drop a comment below this post. Just let me know about ONE thing you do as a regular habit that helps you live a healthier, happier life. That way, the comments can become a source of even more ideas for our entire community.
