A Low-Pressure Approach to Daily Wellness
Three Little Things
I learned this idea about fourteen years ago from a coach who supported dietitians before coaching was everywhere. She helped with both life and business, and one simple practice she taught me has resurfaced lately. I think it came back because so many people feel weighed down by long to-do lists, wellness expectations, and the pressure to “get it all together.”
She called it “three little things.” It is a small idea, and it is easy to overlook because it feels almost too simple. I first learned to use it as a general way to make the day feel more manageable: work tasks, home tasks, or anything that feels overwhelming. It works for all of that. What I want to share here is how this same simple practice can also be adapted to support wellness.
I also have to be honest. I have not been using my own three little things. As I’ve been shifting the direction of my work and exploring new ways to show up as a dietitian, I’ve caught myself creating big plans instead of simple steps. My creativity runs deep, but my energy is not endless, and I want my own health to feel steady and enjoyable, not like another project.
So I am returning to something small and doable. And I want to share it with you, especially because it aligns with what we know about the brain. When we expect to complete a task and then actually follow through, the brain releases a small burst of dopamine. It is a natural motivation signal that helps reinforce behavior. This matters for habit-building because even small “wins” help you stay consistent without trying to rely on willpower.
Here is the basic idea:
Each morning, choose three things you want to complete that day. Not your entire health plan. Not every to-do. Just three small realistic things that 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 steady 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 gives your attention a place to settle. And each time you finish something small, your brain gets a signal of progress instead of the familiar feeling of falling behind.
When I first used this practice years ago, the shift was subtle but real. My days didn’t feel like a constant catch-up game. The full list was still there, but it no longer ran the entire day. I focused on what I could complete, and when those three things were done, everything else felt lighter. Any extra task completed felt like a bonus instead of another obligation.
Three little things is not a nutrition plan. It is not a challenge or a full routine. It is simply a gentle way to bring health back into your day without adding more pressure. It offers just enough structure to feel supportive while still giving you 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, steady ways instead of waiting for the perfect moment to “start fresh.”
Sometimes the simplest ideas are the ones that help your health feel possible again.
This is one of them.
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.