Get eight hours of sleep every night. Start your day extra early. Exercise every day. You’ve likely heard and tried one (or all) of these life-enhancing tips. While each nugget of wellness wisdom boasts a myriad of benefits, the truth of the matter is: Not everyone has the time or energy to cook a nutrient-rich meal or squeeze in daily HIIT sessions. And that’s okay.

There are simple ways to ensure you’re living a balanced, fulfilling life while still checking every box on your to-do list. Life can be chaotic, but these wellness tips are here to work with your busy days, easily and effectively.

Drink More Water

Considering many Americans are not hydrating enough, you can probably use more water in your daily diet. Increasing your water intake has a positive impact on cognitive health, mood, weight management and regularity (hello daily dates with the squatty potty), among other things.^[1][2]

Prioritize Prebiotics & Probiotics

Prebiotics and probiotics are powerhouses in the case of digestive health. Together they maintain and improve the “good bacteria” that’s found in the gut microflora. When the gut is healthy and balanced, your overall health follows suit.^[3] Prebiotics are found in fiber-rich foods such as fruits, vegetables and whole grains. Probiotics, on the other hand, are found in fermented foods such as sauerkraut, yogurt and tempeh.

While a daily diet consisting of whole foods is always preferred, gut health supplements—like our InnerFuel Prebiotic and Express 3-in-1 Probiotic—can be a convenient way to increase your body’s intake.^†

Recruit a Workout Buddy

We’re not just talking about someone to join you on serious sweat sessions. It can be as simple as finding a walking partner. It’s been proven that finding community—both in fitness and everyday life—is linked to improved stress levels and mood.^[4] And don’t worry about reaching 10,000 steps. Whatever you can squeeze in, the better. Bonus points if you get your steps in on a sunny day. Soaking in some much-needed vitamin D after cold winter months is always preferred.

Pack Prep-Free Fuel

When you’re always on the go, it can be tricky to stay on track with healthy eating. For a quick, anytime snack that helps keep you satisfied while you tackle your tasks, reach for our Protein Crisp Bars. 11g of protein, 1g of sugar* and low-net-carbs, Protein Crisp Bars have creamy nut butter and crispy protein pieces for the perfect crunch. Plus, every bar is gluten- and dairy-free. Just toss it in your bag and go.

Set a Game Plan

If improving your memory is a priority, consider setting reminders for simple tasks like drinking a glass of water, calling a friend to catch up or going for an afternoon walk. Numerous studies have found that as many as 80-90% of participants “have a positive attitude to receiving a reminder that jogs the memory.”^[5]

Put Pen to Paper

There are reported health benefits to writing your thoughts and goals down, including lower blood pressure and improved mood.^[6] There’s no wrong way to journal. Start off by writing down your current thoughts or what you hope for the day ahead (if writing in the morning). If you’re looking for prompts to help guide your writing, consider one or all of the following: What’s your biggest fear and why? What do you want to achieve this year? What does your perfect day look like?

Meditate

Sitting still and zeroing in your focus may sound intimidating, but meditating doesn’t need to be. Listening to a 10-minute meditation on one of many readily available apps has been found to improve well-being, distress and job-related stress—which is key for those of us who spend most of the day at work.^[7]

Bonus Tip: Habit Stack

Combining some of these rituals is a great way to ensure you fit the wellness rituals that matter to you into your everyday routine. Some examples of easy habits to stack are listening to a guided meditation practice while on a walk outside or drinking 8oz of water while you journal in the morning.

No matter how busy you are, a healthy lifestyle is possible. Try these tips on for size—one at a time to ease into it—and start feeling your best on the go.