A low-pressure approach to daily wellness
Three little things
I learned this idea about fourteen years ago from a coach who supported dietitians back before coaching was everywhere. She worked at the intersection of life and business, and one simple practice she taught me has resurfaced lately in my own life. It may help you too if you feel weighed down by long to-do lists or the pressure to get everything done.
She called the exercise “three little things.” It is an idea that sounds almost too simple. I first learned to use it as a way to make the day feel more manageable—work tasks, home tasks, or anything that felt overwhelming. What I want to share here is how this same practice can be adapted to support health and wellbeing.
I came back to this approach after noticing how stretched thin I was feeling. As I’ve been shifting the direction of my work and exploring new ways to show up as a dietitian, I’ve noticed myself creating big plans instead of simple steps. My creativity runs deep, but my energy is finite. I want my health practices to feel enjoyable, not like another project to manage.
So I am returning to something small and doable, and there’s a reason this works that goes beyond mindset. When we expect to complete a task and then follow through, the brain releases a small burst of dopamine. This is a natural motivation signal that helps reinforce behavior. For habit-building, that’s important. Even small “wins” support consistency without having to rely on willpower.
Here is the basic idea:
Each morning, choose three things you want to complete that day. Not your ideal wellness routine. Not every to-do. Just three small things you can realistically complete to support your wellbeing.
Some days your list might support a specific health goal you’re working on:
Decide on dinner by noon
Add one high protein snack today
Take a 10-minute walk after lunch
On other days, it might support the flow of your day:
Fill your water bottle after your first bathroom break
Prep one fruit or veggie for later
Pack a simple snack
And some days, it might help you stay anchored when life feels chaotic:
Next time you reach for your phone, pause for a two-minute stretch
Be intentional with one meal today; slow down enough to notice it
Step outside for a moment of fresh air
What makes this helpful is that it lowers the pressure to do everything at once. It narrows your focus to something achievable. And each time you complete something small, your brain receives a signal of progress instead of the familiar sense of falling behind.
When I first used this practice years ago, the shift was subtle but noticeable. It gave me that feeling of completion, redirecting my attention toward what I had finished rather than what was still undone. My days no longer felt like a constant catch-up game. The full list was still there, but it had less power over my mood. I focused on what I could complete, and when those three things were done, I felt lighter. Anything extra I finished became a bonus instead of another obligation.
When three little things is used with health in mind, it becomes a way to intentionally bring in supportive choices—food that nourishes you, movement that feels good, or a brief pause to decompress. It’s a gentle way to bring health into your day rather than powering through a health or fitness challenge. It offers enough structure to feel supportive while still allowing flexibility.
If you tend to take on too much or feel pulled in many directions, this practice gives you permission to do less while still moving forward. It helps you build consistency in small ways instead of waiting for the perfect moment to “start fresh.”
Author’s note:
I write about health in a way that feels realistic and kind. If this spoke to you, please subscribe. You can also learn more about working with me or book a call on my site.