After 25 years as a personal trainer and health coach, I’ve tried a lot of things. Protocols, biohacks, challenges, diets. Most of them have come and gone. But there are five habits that have quietly become non-negotiable in my life — things I do so consistently I barely think about them anymore, like brushing my teeth. I sat down with my mate Duncan to talk through them. Here’s what made the cut.
1. Water — Two Litres a Day, Non-Negotiable
I’ll be honest — I almost didn’t include this because it feels so obvious. But that’s exactly why it made the list. It’s so fundamental that I forget to ask my clients about it. I’ve had clients complaining about migraines, afternoon energy crashes, feeling foggy at work — and the first thing I ask is how much water they’re drinking. More often than not, it’s the answer. We are roughly 70% water. Every cellular process in your body depends on it. When you’re dehydrated, everything slows down — your recovery, your cognition, your energy. Two litres minimum. More if you’re training hard or it’s a warm day.
2. Consistent Sleep and Wake Times
This one took me years to properly commit to. Your body runs on a circadian rhythm — an internal clock that regulates sleep, hormones, metabolism and mood. The more consistent you are with when you go to bed and when you wake up, the better that clock works. I aim to be within 30 minutes of the same schedule most nights. Not perfect every night, but most nights. The research on irregular sleep is pretty sobering: shift workers with inconsistent schedules show significantly higher rates of depression, anxiety and metabolic issues. You don’t need to overhaul your life — just try to be consistent with your bedtime.
3. Daily Movement — Not Just Exercise
There’s a difference between structured training and daily movement, and you need both. I train with weights a few times a week. But outside of that, I walk. I take the stairs. I stretch in the morning. I move around. The research on sedentary behaviour shows that even if you exercise for an hour a day, sitting for the other 23 hours undoes a lot of the benefit. Movement throughout the day — walking, standing, stretching — is a separate health variable from structured training. Build both.
4. Eating with Some Awareness
I’m not talking about calorie counting or food tracking apps. I’m talking about actually paying attention when you eat. Slowing down. Not eating in front of a screen every meal. Noticing when you’re full. I call this mindful eating, and it changed my relationship with food more than any diet ever did. When you slow down and actually taste your food, you naturally eat less, you make slightly better choices, and you enjoy the experience more. It’s not a diet. It’s just being present.
5. Something for Your Mind Every Day
This one has evolved over the years. At different points it’s been journaling, gratitude practice, breathwork, cold exposure, meditation, reading. The specific practice matters less than the intention behind it — carving out time each day that is just for you. Not scrolling. Not catching up on work. Something that quiets the noise and connects you to yourself. As a parent, this is the hardest one to maintain. But it’s also the one that makes everything else easier.
We go much deeper on each of these in the video above. Watch it — Duncan and I get into the detail of why these habits work and how to actually build them into a busy life.
Related reading: 7 Sleep Tips for Busy Parents · 21 Days of Cold Showers · How to Get Fit Without a Gym
Related reading: Why Walking Is Underrated · How to Eat Healthy When You’re Busy · How to Stay Consistent
Want help putting this into practice?
I work with busy parents across Melbourne’s inner south — coming to you, no gym needed. If you’re ready to stop starting over and actually build something that sticks, book a free assessment.
