As a mom, I often find myself repeating the word “choices” to my boys—a gentle but clear reminder that their actions have consequences. It’s a lesson I try to instill in them daily, but one I was recently reminded of myself when a Next Level Detox participant shared her experience with me:

“I’ve done cleanses before, but the Next Level Detox was a game-changer! I lost inches off my waist, felt less bloated, and gained a whole new awareness of how food impacts my body on a deep level. This experience helped me reset, become more mindful of my choices, and commit to better habits.” – Nikki R. 

Our daily choices—whether we prioritize what we know is good for us or not—add up over time. The results of these choices don’t always appear overnight; they can take weeks, months, or even years to manifest.

The Power of Tiny Daily Choices

In Atomic Habits, James Clear defines these daily choices as habits—small, consistent decisions that shape our lives. The tiny but mighty choices we make each day—like how much water we drink, when we go to bed, what we eat, and whether we move our bodies—determine our biology, influence our epigenetics, and impact how we age.

Every decision has a consequence.

• When you choose to stay up past your bedtime, you’re choosing to wake up tired, cranky, and unmotivated.
• When you choose processed convenience foods over whole, nourishing foods, you’re choosing energy crashes, inflammation, and potential long-term health issues.

One late night won’t lead to insomnia, just as one nutrient-dense meal won’t make you healthy. But patterns of behavior create lasting effects.

My Non-Negotiable Self-Care Habits

As a mom of three, I get it—self-care often falls to the bottom of the to-do list. The demands of parenting can feel relentless: three kids needing to be in different places at the same time, all while playing chef, driver, cleaner, scheduler, and peacekeeper. It’s a lot.

But I’ve learned that when I don’t prioritize my own well-being, I have nothing left to give. That’s why I’ve established a few non-negotiable habits that keep me feeling my best:

1. Sleep Before 10 PM

Sleep is foundational to health. Quality rest regulates hormones, supports metabolism and weight loss, and enhances mood. Prioritizing sleep means prioritizing overall well-being.

2. Morning Meditation (10-20 Minutes)

Before I answer to anyone else, I take time for stillness. Meditation keeps me centered, reduces stress, and sets a grounded tone for the day. I use the Insight Timer app and have fun maintaining my streaks! 

3. Hydration First Thing

I drink 32 ounces of water before anything else. Adding LMNT ensures my cells get the electrolytes they need for optimal function. Water is essential to digestion, waste removal, mental health, and more!  

4. Walks in Nature

Sunlight in my eyes, fresh air in my lungs, and movement to reset my nervous system—this simple habit is a game-changer for stress relief, better sleep, and improved immune function. 

5. Whole, Nutrient-Dense Foods

I focus on real food: eggs, salmon, avocado, cucumbers, sprouts, dark leafy greens, nuts, and seeds. Eating clean isn’t about restriction—it’s about nourishment. Yes, it takes more time then grabbing a bar, but the time I commit to meal planning, shopping, and meal prepping ahead of time makes all the difference in the world. 

The Compound Effect of Habits

Our health and well-being are a reflection of the choices we make every day. These choices, no matter how seemingly small or insignificant, have a cumulative effect on our overall health. The food we eat, the amount of sleep we get, how much we move our bodies, and how we manage stress are all factors that shape our health and longevity. 

Think about it. Every choice you make is an opportunity to either support your health and vibrancy or take away from it. 

First, you make your habits.
Then, your habits make you.

What small shift can you commit to today that will compound into a healthier, more vibrant tomorrow? I’m cheering you on!