A health coach approach to small habits that support nutrition, mindset, and sustainable health and wellness
We are in that stretch of the year when many people feel like they are either hanging on by a thread or putting their health and wellness goals on pause until January. With so much happening, the idea of adding new habits or doing more for ourselves can feel out of reach. I get it. As a health coach, I also know this is the exact moment where simplicity matters most.
That is where one of my favorite tools comes in, something I call D.W.D.S. Drink Water, Do Squats.
D.W.D.S. is exactly what it sounds like. Simple, direct, and easy to remember. And that simplicity is part of what makes it powerful for habits, mindset, and long term health and wellness.
Let’s start with the D.W. Drink Water. Many people assume they are already hydrated enough until they start paying attention. A general nutrition guideline often shared is around eight 8 ounce glasses of water per day, while some approaches suggest building toward about half of body weight in ounces. From a health coach perspective, the exact number can vary person to person. What matters more is consistency. When hydration improves, people can notice shifts in energy, digestion, cravings, and even mental clarity tied to nutrition and daily habits.
Now for the D.S. Do Squats. Every time you go to the restroom, you do 10 squats using the sink for support if needed. No equipment, no workout clothes, no planning. Just a small movement habit built into something you already do. As strength builds over time, people may choose to reduce support, slow the movement, or adjust stance. It is a gradual progression that supports both physical strength and mindset confidence.
There is also a longevity lens here. Every time you sit down and stand up, that is already a functional movement pattern. Maintaining independence in those daily movements is a key part of long term health and wellness. This is where small habits can matter more than large, occasional efforts.
What I appreciate most about D.W.D.S. is how clearly it reflects what I see in coaching. Your health is not built on perfection or extreme effort. It is built on repeatable actions that fit into real life. These small habits create the foundation of nutrition, energy, and mindset shifts over time.
There is also a nervous system piece here. When you consistently follow through on small commitments, your brain begins to associate those actions with capability and trust. That can support a stronger mindset and reinforce follow through in other areas of health and wellness. Small wins can stack and shape identity over time.
From a physiology standpoint, hydration and movement both play supportive roles. Hydration can support digestion, energy, and overall metabolic processes tied to nutrition. Movement like squats can support circulation, stress regulation, and overall physical resilience. Together, these two actions create a simple anchor point throughout the day.
The other benefit is accumulation. Over the course of a day or week, these small squats add up without requiring a formal workout plan. That is the essence of sustainable habits. You do not need to carve out extra time or wait for motivation. You simply repeat what is already built into your routine.
As we move through busy seasons, the mindset shift becomes more important than the intensity of the plan. You do not need a reset. You do not need to start over. You need something small enough to repeat.
D.W.D.S. is one of those tools. Drink water. Do squats. Support your health and wellness through simple nutrition aligned habits. And give yourself credit for the small things that add up over time.