A low-pressure approach to daily wellness
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 noticed a typical tendency of mine resurfacing: taking on too many projects at once. Something I often need to remind myself is that while my creativity can run deep, my energy is finite.
Feeling paralyzed with too much on my plate, I remembered a simple exercise called “three little things.”
I learned this idea around 2012 from a coach who supported dietitians with career and business before coaching was so ubiquitous. This coach taught me an easy practice to help with competing demands and the weight of long to-do lists.
She called the exercise Three Little Things.
I first learned to use it as a way to focus my entire day, combining work and personal tasks when life felt overwhelming. What I want to share here is how this same practice can be adapted to support health and wellbeing.
Here is the basic idea:
Each morning, choose three small things you can realistically complete to support your wellbeing.
This isn’t meant to sideline your long-term goals that carry more complexity. It’s meant to help you take meaningful action today.
Some days, your list might support a specific health goal:
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
Why it helps:
What makes this helpful is that it lowers the pressure to do everything at once. It narrows your focus. Each time you complete something small, you can feel a sense of progress rather than falling behind.
When I first used this practice years ago, it helped me feel lighter and less stuck.
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.
You can use Three Little Things for health or everyday life tasks. When it’s 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.
My personal goal is to help burnt-out and tired people discover health practices that feel enjoyable, not like another project to manage.
If you tend to take on too much or feel pulled in many directions, Three Little Things gives you permission to do less while still moving forward. It helps you build consistency 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.