Small hinges move big doors.'

I remember hearing an instructor share this a few years back.

It stuck with me.

It's not the big things that are the most impactful.

It's the small things done consistently.

Changing your health and creating a lean, strong body fueled by plants doesn't need to be hard.

It just needs to follow the right habits and practices.

For those of you who are as time-restricted as I am (as I'm typing this I hear my son wakeup from his nap so you know what I mean; heading to him now).

____________________

(I'm back...)

Every hour I have is precious.

Not just because of my increased time restrictions.

But because I value my life.

I've started to reflect even on my end of life too.

What do I want to do with my life.

Not to get overly philosophical but these topics have been on my mind.

It starts with small, deliberate actions—habits so tiny they feel almost too easy to do.

As James Clear says in Atomic Habits:

“Success is the product of daily habits—not once-in-a-lifetime transformations.”

These 7 one-minute habits won’t overhaul your life overnight, but when stacked together and practiced consistently, they can create powerful momentum toward a leaner, stronger, and healthier you.

Think of them as your secret toolkit—small but mighty changes that fit seamlessly into your busy life.

Let’s dive into seven science-backed habits that high-performing plant fueled leaders can use each day.

1. The "Squat and Scroll" Habit

If you're going to scroll on social media...

Why not make it work for your fitness?

Each time you open Instagram, commit to doing squats for one minute.

The Deep Why:

As Robin Sharma shares in The 5 AM Club, “Small daily improvements over time lead to stunning results.”

Squats are one of the most functional exercises, building strength in your legs and core while improving mobility.

Pairing them with a behavior you already do (scrolling) creates an easy gateway to movement.

How to Make It Stick:

Anchor it to a specific trigger, like every time you unlock your phone.

Over time, you’ll condition your brain to associate scrolling with movement—a sneaky way to weave fitness into your day.

💡 Pro Tip: Start with bodyweight squats and work up to holding household items like a laundry basket or water jug for added resistance.

2. Hydrate Before You Eat

Before you take a bite of food, drink a full glass of water.

It only takes a minute but it can transform your energy, digestion, and even weight management.

The Deep Why:

Most of us are walking around dehydrated, which leads to fatigue, brain fog, and even overeating.

As Brendon Burchard says in High Performance Habits:

“You can’t reach peak performance without mastering the basics.”

Hydration is one of those basics.

A study published in Obesity found that drinking water before meals helps regulate hunger, leading to more mindful eating (Dennis et al., 2010).

It’s an effortless habit that pays dividends.

How to Make It Stick:

Keep a water bottle on your desk, in your bag, and even next to your bed.

Make it a rule: no bites before sips.

3. Reset Your Posture

Every hour, take a one-minute posture reset: stand up, roll your shoulders back, and stretch your neck side to side.

The Deep Why:

We spend hours slouched over computers, phones, and steering wheels, leading to aches, stiffness, and even long-term spinal issues.

How you carry yourself makes an impact on your overall health.

Good posture improves your breathing, makes you look more confident, and even strengthens your core.

It’s a simple yet profound way to signal vitality and health.

How to Make It Stick:

Set a timer on your phone to buzz hourly as a reminder. Combine this habit with a short walk around your space for bonus steps.

4. The One-Minute Plank Power Move

If there’s one exercise that packs a full-body punch, it’s the plank.

Commit to holding a plank for just one minute daily.

The Deep Why:

Planks are the Swiss Army knife of fitness—they target your core, shoulders, and glutes all at once.

Plus, they help you build stability and improve your posture, making every other movement more effective.

A daily plank is one system that lays the foundation for physical strength.

How to Make It Stick:

Do your plank while waiting for your coffee to brew or during commercial breaks.

Pair it with something you already do daily for consistency.

5. Pause Before You Snack

Before reaching for a snack, pause for one minute and ask yourself:

Am I hungry, or am I just bored or stressed?

The Deep Why:

Mindless snacking is one of the biggest culprits of weight gain.

By pausing, you bring awareness to your choices.

Studies on mindfulness show that even a brief pause can help reduce emotional eating (Kristeller & Wolever, 2011).

This habit gives you clarity around your eating habits, helping you stay aligned with your goals.

How to Make It Stick:

Keep a sticky note on your fridge or pantry with the question: “Am I hungry?”

Visual cues are powerful triggers for behavior change.

6. Breathe with Intention

Feeling overwhelmed?

Pause for one minute and practice box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.

The Deep Why:

Stress is a silent saboteur of health, leading to weight gain, poor sleep, and reduced focus.

Mindful breathing resets your nervous system, lowers cortisol levels, and helps you regain focus.

Breathing puts you back in control, even during chaos.

How to Make It Stick:

Tie this habit to a stress trigger, like before a big meeting or when you feel tension building.

Use it as your go-to reset button.

7. Walk and Talk

Take your next phone call while pacing instead of sitting.

It’s an easy way to rack up steps without taking extra time.

The Deep Why:

Movement sparks creativity and improves focus—some of history’s greatest thinkers, like Steve Jobs, were known for their walking meetings.

Research also shows that short bursts of activity reduce the risks of a sedentary lifestyle (Thorp et al., 2011).

Walking while working reinforces the identity of someone who prioritizes movement.

How to Make It Stick:

Keep a pair of walking shoes near your workspace and plan calls during times you can walk outside or around your office.

The Big Picture: Why These Habits Work

Tiny habits, done consistently, lead to exponential growth.

Think of these one-minute practices as seeds.

Water them daily, and you’ll grow into a healthier, stronger version of yourself.

It's not about being perfect.

It's not about always getting your health right.

It's about creating the right foundation that's sustainable and permanent.

Use these 7 habits as your foundation going into next year.

You'd be suprised how far some of these habits will take you.

Let me know how it goes.

Whenever you're ready, there's 3 ways I can help you:

1. Connect with me on Facebook and Instagram and let's be friends.
2. ​Join our free Facebook Group. Get free trainings on how to get lean and strong with plants.
3. Want to drop body fat and build lean muscle in a fraction of the time with ease? Apply for Accelerator 1:1 coaching.

References

• Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Eating Disorders, 19(1), 49-61.
• Thorp, A. A., et al. (2011). Sedentary behaviors and subsequent health outcomes in adults: A systematic review of longitudinal studies, 1996-2011. American Journal of Preventive Medicine, 41(2), 207-215.
• Dennis, E. A., et al. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring), 18(2), 300-307.