Wellness Habits That Changed My Life This Year — As a Nutritionist and Entrepreneur

This year has been a whirlwind of growth. Running a business, supporting clients, and still trying to show up for myself means I had to get serious about habits that actually support me—not just sound good on paper.

Here are the habits I’ve adopted this year that have made a real difference in my energy, focus, mood, and wellbeing—both personally and professionally.

1. Hydration First Thing in the Morning

Before checking emails or grabbing coffee, I drink a big glass of water—sometimes warm, sometimes infused with lemon or a pinch of sea salt.

Why?Overnight, our body becomes mildly dehydrated. Drinking water first thing jumpstarts metabolism, supports digestion, and improves mental alertness.

📚 Science Says: A 2010 study found that even mild dehydration can impair mood, memory, and brain performance in women (Armstrong et al., 2012).

2. Timing My Supplements Properly

I used to pop all my supplements at once. Now I align them with my body’s rhythm and meals for better absorption.

3. The “No Scroll Before 9” Rule

My brain is most creative in the morning. I protect that golden window by not scrolling social media or checking messages until after 9 AM. Instead, I journal, plan, or go for a walk.

Why?Dopamine hijacks from early scrolling impair focus and productivity throughout the day.

📚 Science Says: Early screen exposure raises cortisol levels and reduces productivity (Mark et al., 2016).

4. 10 Minutes of Movement Before Work

Even if I don’t work out, I stretch, walk or do 10 minutes of yoga before sitting down to work. It reduces the “mental fog” and helps me feel present in my body.

📚 Science Says:Light activity boosts working memory and mood (Chang et al., 2012).

5. Eating Enough Protein in the Morning

I used to be a fruit-and-toast kind of girl. Now, my go-to is a high-protein breakfast—like eggs, protein smoothie, or tofu scramble.

Why?It stabilizes blood sugar and keeps me full longer, reducing the “snack and crash” cycle.

📚 Science Says:Protein-rich breakfasts reduce ghrelin (hunger hormone) and support dopamine production, which is key for focus (Leidy et al., 2015).

6. Monthly “No-Work Wellness Dates” with Myself

I schedule one day a month to completely unplug from business—no calls, no emails. I book a massage, explore new cafés, or do a mini retreat at home.

Why?Burnout is real when you wear multiple hats. This reset helps me come back with more creativity and compassion.

📚 Science Says:Recovery experiences reduce job stress and prevent burnout (Sonnentag & Fritz, 2007).

7. Nightly Digital Sunset

I now try to turn off screens as much as possible at least 1 hour before bed and light a candle or read instead.

Why?It helps me sleep deeper and calms my overthinking brain after a busy day.

📚 Science Says:Blue light disrupts melatonin, a hormone essential for sleep (Harvard Health, 2020).

8. Reflection Sundays

Every Sunday, I review what went well, what felt off, and what I want to change next week. I ask myself: “Does this still align with the life I want to build?”

Why?Without reflection, hustle becomes autopilot. This keeps my life intentional and soul-aligned.

📚 Science Says:Reflection boosts learning and performance by helping us encode experience into growth (Di Stefano et al., 2014).

9. Letting Go of Perfectionism

As a wellness entrepreneur, it’s easy to feel like I have to “have it all together.” But I’ve learned that showing up imperfectly is still progress—and often, it connects more deeply with people.

Why?Perfectionism increases anxiety and procrastination. I choose progress, always.

📚 Science Says:Maladaptive perfectionism is linked with burnout and poor mental health (Flett & Hewitt, 2002).

Final Thoughts:

These habits aren’t about rigid routines—they’re about tuning into your body and needs. Try one. Or two. Let them evolve with you. I believe the best wellness practices are the ones that adapt with your life, not the other way around.

With love,

Ishabella

References

• Armstrong LE, et al. (2012). Mild dehydration affects mood in healthy young women. The Journal of Nutrition. PubMed

• Wienecke & Nørgaard. (2004). Magnesium in clinical practice. Ugeskrift for Laeger.

• Tompkins TA, et al. (2011). The impact of timing on probiotic efficacy. Beneficial Microbes. PubMed

• Hurrell RF, et al. (1989). Inhibitory effects of calcium on iron absorption. The American Journal of Clinical Nutrition. PubMed

• Mark G, et al. (2016). The cost of interrupted work. International Journal of Human-Computer Studies. PubMed

• Chang YK, et al. (2012). Effects of exercise on cognition. British Journal of Sports Medicine. PubMed

• Leidy HJ, et al. (2015). Protein-rich breakfasts impact appetite and reward-driven eating. Obesity. PubMed

• Sonnentag S, Fritz C. (2007). Recovery from job stress. Journal of Applied Psychology. DOI

• Harvard Health Publishing. (2020). Blue light has a dark side. Harvard.edu

• Di Stefano G, et al. (2014). Reflecting on work improves performance. Harvard Business Review. HBR

• Flett GL, Hewitt PL. (2002). Perfectionism and maladaptive behavior. Journal of Rational-Emotive & Cognitive-Behavior Therapy. PubMed