We Don't Feel Good Globally: Here's 12 Small Health Choices That Create Big Changes in Your Health

Our strategies for well-being aren't working. We can feel that and see it in the people around us. There's pressure to look well and be well, but we don't feel that way. The latest 2024 Lululemon Global Well-Being Report showed that in cold, hard numbers. Normally, we don't look very closely at a brand study, but Lululemon surveyed more than 16,000 people - that's a significant study size. Almost 1 in 2 (45%) people reported experiencing well-being burnout, and 2 in 3 (63%) of the people experiencing the burnout said they felt powerless when it came to improving their well-being. That's a terrible place to be.

But we understand it.

We see this disconnect daily—so many people want to feel well but are overwhelmed by all the advice, routines, and quick-fix solutions that rarely address what they need most: something truly doable. When nearly half of people feel burnout from trying to be well, it signals a need to rethink how we approach health.

The truth is, well-being shouldn’t be another source of stress or another item on the to-do list. When people feel powerless to improve their health, it’s often because they’re missing small, actionable steps that fit into real life. Simple choices, like drinking enough water, getting a bit of movement each day, or adding a mindful pause, are always within reach and create an immediate sense of progress—no “perfect” routine required.

We believe in a different approach: one that focuses on sustainable, realistic actions - changes that matter. When you start with what’s accessible, you create a positive domino effect, one small step leading to another. Health becomes something manageable, and over time, these tiny actions build a foundation of true well-being.

We understand the struggle, but we also know that each of us has the power to start small and build a path to better health. It doesn’t require perfection, just one small choice at a time.

In a world that often tells us we need big changes to feel better, it’s easy to overlook the power of small actions. But what if we told you that some of the simplest health choices—like drinking more water or getting an extra 10 minutes of sleep—can set off a chain reaction of positive effects on your body and mind? This “domino effect” of wellness shows us that even the smallest steps add up over time to create profound improvements in our lives.

There’s something so encouraging about knowing that, no matter where we are, there’s always a simple choice available that can improve our day-to-day health. Let’s explore how small changes can make a big impact.

12 Small Health Choices That Create Big Changes in Your Health

1. Drink Water

• You feel: Energized, clearer skin, fewer headaches
• It helps you: Focus better, stay active, avoid fatigue
• Domino effect: Prevents kidney disease, UTIs, digestive issues
  Starting with this basic action can hydrate your body, improve mental clarity, and support kidney health—keeping you energized and prepared to take on more.

2. Add Fiber

• You feel: Satisfied, regular digestion, lighter
• It helps you: Stick to meals, reduce cravings, feel steady
• Domino effect: Prevents heart disease, diabetes, weight gain
  Adding fiber fills you up, keeps blood sugar stable, and supports long-term heart health, all while giving you lasting energy.

3. Walk After Meals

• You feel: Less bloated, more stable energy
• It helps you: Boost mood, get outside, sleep better
• Domino effect: Prevents blood sugar spikes, heart disease
  Just a short post-meal walk supports digestion, balances blood sugar, and refreshes your mind, making each day feel lighter.

4. Eat Protein

• You feel: Full, reduced cravings, stronger
• It helps you: Have steady energy, make healthier choices
• Domino effect: Prevents muscle loss, blood sugar imbalance
  Adding protein to each meal stabilizes your energy, helping you make healthy choices and keep blood sugar levels steady.

5. Get 7-8 Hours of Sleep

• You feel: Rested, mentally sharp, balanced mood
• It helps you: Feel energized, reduce cravings, handle stress
• Domino effect: Prevents stress, inflammation, immune weakness
  Quality sleep restores your mind and body, reducing stress, strengthening immunity, and improving focus.

6. Limit Added Sugars

• You feel: Stable energy, fewer cravings, lighter
• It helps you: Avoid energy crashes, stay focused, snack less
• Domino effect: Prevents diabetes, obesity, heart disease
  Cutting back on sugar prevents the crashes that follow, leaving you with steady energy and a reduced risk of diabetes.

7. Daily Mindfulness

• You feel: Calmer, less stressed, mentally clear
• It helps you: Make thoughtful choices, stay present
• Domino effect: Prevents high blood pressure, anxiety, stress
  Mindfulness keeps you centered and calm, which supports better choices and reduces stress-related health risks.

8. Replace Sugary Drinks

• You feel: Fewer energy crashes, better hydration
• It helps you: Choose water easily, stay hydrated, reduce cravings
• Domino effect: Prevents obesity, diabetes, tooth decay
  Swapping sugary drinks for water or herbal tea promotes hydration, reduces cravings, and supports metabolic health.

9. Add More Vegetables

• You feel: Nourished, lighter, more energy
• It helps you: Stay full longer, make balanced meals
• Domino effect: Prevents inflammation, cancer, heart disease
  Vegetables are rich in fiber and nutrients, supporting energy, lowering inflammation, and reducing chronic disease risk.

10. Move Every Hour

• You feel: Less stiffness, improved focus, energized
• It helps you: Stay active, reduce aches, feel refreshed
• Domino effect: Prevents heart disease, effects of sedentary lifestyle
  Frequent movement prevents the downsides of sitting, improving circulation, focus, and heart health.

11. Avoid Late-Night Eating

• You feel: Better digestion, deeper sleep
• It helps you: Sleep better, wake up lighter, eat mindfully
• Domino effect: Prevents weight gain, digestive issues
  Eating earlier supports sleep quality and digestion, reducing risks of weight gain and gastrointestinal problems.

12. Bedtime Routine

• You feel: More rested, less stressed, steady mood
• It helps you: Fall asleep faster, wake up refreshed
• Domino effect: Prevents insomnia, stress, hormonal imbalance
  A calming bedtime routine signals the body to rest, helping regulate hormones and improving sleep.

Every Small Choice Adds Up

The most encouraging part? These small choices are always within reach. Each action you take today creates a foundation for your future health. Whether it’s drinking an extra glass of water, going for a short walk, or adding a mindful pause, these simple steps set off a domino effect that supports a healthier, more balanced life.

Starting small isn’t just okay—it’s powerful. Every choice builds on the last, eventually leading to profound improvements in how you feel, act, and prevent disease. So take that first step today, knowing that each small action moves you closer to feeling your best.