5 Small Steps for the Greatest Return in 2019


If you feel caught up in the New Year Frenzy, remember:

Things do change

Small steps do make a difference


New years resolutions and post holiday frenzy can make us feel like we need a total life overhaul. Big dreams can sometimes feel unreachable looking at the distance between where we want to be and where we are now. Goals can feel crushed under the weight of overwhelm or one mis-step can make us feel like throwing the baby out wth the bathwater.

I’m the queen of lofty goals and overachieving, and I don’t like quitting. This means I often set myself up for disappointment and re-trigger my “not enough” buttons. My biggest work has been on keeping my bar high, but setting small, climbable, reachable steps to get there, focusing on my personal wellbeing and health first - above all.

The truth is that many of us are conditioned to look for what we think is the fastest route to success, joy, curing that ailment, relieving the existential dread, or finding enlightenment. We all too often forget that our paths are paved step by step. It’s really the small, intentional and impactful actions that make the biggest difference. Think: What will have the greatest return? It may not be as complex as you think. And over time, these small steps can layer and compound on one another to generate immense results.

Here are a few fundamentals to consider that have mad a MAJOR impact on my life over the last year:

  1. Go to bed early or at a regular time every day

    • I know it’s not glamorous but it’s impactful as hell. Sleep is key to mental health in so many ways. We need to dream to process the day. Our bodies need to recharge. If you struggle to fall asleep try a magnesium supplement, eating more healthy carbs before bed to stimulate melatonin production, or try an herbal dream supplement as outlined in my sleep and dream guide here.

  2. Take your vitamins (B12, D, and Omega 3s!)

    • Many of us are not getting the vitamins and minerals we need from the food we eat and don’t realize what a major impact these have on our mood. B12 is crucial for having energy and fighting fatigue. D can help improve mood and brain health, where low Vitamin D levels are thought to play a role in depression. Studies also show that Omega 3 fatty acids are more effective than placebo in treating depression Take your vitamins, or better yet - eat them!

  3. Move your body

    • Forget the strain of trying to get to a yoga class daily or joining a gym - just get up and move your body. Dance to your favorite song for a few minutes, stretch as you’re eating breakfast, take a walk during your lunch break.

  4. Turn off your phone

    • 1 hour before bed so you have time to wind down and prepare for sleep and 30 mins after waking up so you have time to re-adjust to being in your body.

  5. Quit caffeine

    • There’s nothing worse for anxiety (and blood sugar and mood and overall body regulation) than stimulants. I used to drink up to 7 shots of expresso a day or more. Then I came down to 3 cups of Matcha a day. Then 1 cup of black tea. Then 1 cup of jasmine green tea. Then green tea a few times a week. And now I’m fully off caffeine. It’s incredible to be off stimulants and feel like I’m owning my mind again. It’s possible


If there are bigger things you’re calling in this year too and your current situation isn’t aligned with what you want, then make this the year you actually quit that job, move, go traveling, take time off, recommit to your values, start writing, figure out who you are when you’re not working, and forgive yourself for not being there yet.

More often than not we are much closer to being who we want to be. Perhaps one decision, one step, one choice away from becoming that person. Maybe we are already there, and haven’t quite yet noticed.

*This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.*