10 Tiny Habits That Make You Healthier, Calmer, and Harder To Kill

By Awais Qarni

“You don’t rise to the level of your goals. You fall to the level of your systems.” — James Clear

As an entrepreneur, I’ve faced every kind of pressure — tight deadlines, missed deals, sleepless nights, and that never-ending feeling that I’m running out of time.

I used to think I needed massive change to fix the stress, anxiety, and burnout creeping into my life.

What I really needed were small, consistent systems .

Micro-habits that protect your energy, sharpen your mind, and turn you into someone who doesn’t just survive the chaos — but dominates through it.

These 10 habits are simple. They don’t require apps, money, or hacks. But they’ve made me healthier, more focused, and yes — harder to kill.

1. Get Sunlight Before Screenlight ☀

When : Within 30 minutes of waking

You’re not groggy in the morning because of a “lack of coffee.”

You’re groggy because your brain thinks it’s still night.

Every morning, I step outside before checking my phone. Just 5–10 minutes of sunlight resets my circadian rhythm, tells my body it’s daytime, and boosts serotonin and cortisol levels in a healthy way.

Your phone doesn’t wake you up.

The sun does.

Bonus tip: If it’s cloudy or early, bright daylight bulbs work too.

2. Walk to Solve Problems 🧠🚶‍♂

When : During calls or creative blocks

As a business owner, I’ve noticed my best ideas never come when I’m staring at a screen.

They show up when I’m walking.

Walking increases blood flow, releases stress, and activates the creative parts of your brain. Whether I’m prepping for a pitch or stuck on a decision, I walk.

No distractions, just motion.

Walking calls = productive + healthy. Try it for one week and you’ll never go back.

3. Hydrate Like You’re Paid For It 💧

When : Right after waking and throughout the day

We underestimate how powerful water is.

A single glass of water after waking up kickstarts digestion, reduces brain fog, and wakes you up better than coffee. I keep a bottle by my bed — non-negotiable.

Add a pinch of Himalayan salt or a squeeze of lemon for electrolytes.

Also, if you feel anxious or moody during the day? You’re probably dehydrated.

4. Start the Day With 3 Wins 🎯

When : Before you check emails or social

Most people start the day reacting.

Successful people start the day intentionally .

Every morning, I write down just 3 things that would make the day feel successful. It keeps me focused, avoids overwhelm, and helps me build momentum — fast.

Forget the 20-item to-do list.

Win the day with just 3 real victories.

5. Protect the First 90 Minutes of Your Day 🛡

When : First work block

This is my sacred zone.

I don’t check messages. I don’t schedule meetings. I go deep into meaningful, money-making, mind-building work.

Writing, building, strategy — whatever requires my best brainpower.

Studies show your brain is sharpest within 2 hours of waking. Don’t waste that time answering emails someone else could handle.

This one habit doubled my productivity within a month.

6. Put Your Phone in a Different Room 📵

When : While doing deep work or resting

Yes, even if it's on silent.

• Just seeing your phone lowers your focus and working memory. I used to keep it nearby “just in case.” But it was killing my output.
• Now? It lives in another room during deep work and during rest.
• You’ll feel anxious for the first day or two. Then, you’ll feel free.

7. Breathe Like You’re in Control 🧘‍♂

When : Before anything stressful

The fastest way to calm your nervous system is through your breath.

I use “box breathing” (inhale 4 sec – hold 4 sec – exhale 4 sec – hold 4 sec) before every high-stakes call, negotiation, or mental spiral.

It takes 2 minutes.

It changes everything.

Pro tip: Combine it with silence and dim lighting — it signals your brain it’s safe.

8. Fuel Like a High Performer 🍳

When : Every meal

Forget trends. Just eat for performance.

What you eat becomes your energy, your focus, your mood. As an entrepreneur, my business suffers when my blood sugar spikes and crashes.

Here’s what I stick to:

Protein with every meal

Complex carbs (not sugary snacks)

Healthy fats for long-term fuel

No energy drinks — ever

Your food isn’t just fuel. It’s brainpower.

9. Shut Down — Hard. 🌙

When : One hour before bed

You can’t “grind” your way to greatness if you’re running on fumes.

Your body doesn’t recover by accident — it needs time. I used to scroll through Instagram until midnight, and then wonder why I woke up anxious.

• Now I unplug.
• No screens 60–90 minutes before sleep
• No business talk
• No “just one more email”

Good sleep isn’t soft — it’s strategic. It’s how I win tomorrow.

10. Track One Habit Relentlessly 📊

When : Daily

If you don’t track it, you won’t change it.

I started tracking just one thing : my deep work hours. That one metric told me more about my growth and progress than any income chart or productivity app.

Maybe for you it’s:

• Sleep quality
• Sugar intake
• Time spent on social
• Minutes meditating
• Doesn’t matter what — just track something .

Awareness → accountability → mastery.

These tiny habits won’t impress anyone on Instagram.

They won’t go viral. They won’t get you instant abs.

But they work.

I don’t just feel healthier . I feel more calm, more focused, and more resilient — even when life gets chaotic.

• Entrepreneurship isn’t a sprint — it’s a war of attrition.
• You need habits that protect you from burnout, distraction, and fatigue.
• You need systems that still work when motivation dies.

Start with one. Then stack the next.

The version of you who handles chaos without crumbling is built — habit by habit.

And when you’ve built that version of yourself?

You’re not just productive.

You’re  harder to kill.