Which daily habits make the biggest difference to our health? We asked some of Australia’s leading experts to reveal the ones they prioritise in their own lives – and why you should too.
Keep food simple
“There’s a tendency these days to hack your way to great health. My focus, however, is on ensuring the foundations of my health are solid,” says nutritional biochemist Dr Libby Weaver. “I protect my nutrient and mineral stores – especially iron – by eating mostly whole, real food, an abundance of vegetables, good-quality protein, nourishing fats and wholefood carbohydrates. It’s not trendy, yet so much of our health is shaped by the consistent choices we make every day.”
Create a bedtime wind-down
“My one non-negotiable is protecting the sleep window two hours before midnight on most nights, because the deepest, most restorative sleep is loaded into those first few hours,” says sleep expert Dr Jemma King, author of Sleep First.
“To get there, I run a fixed wind-down: lights down low across the house and my phone on night mode. Pick a sensible bedtime, dim the lights and screens beforehand, and finish eating two to three hours earlier. None of it takes willpower once it becomes a routine.”
Move for your brain
“As a middle-aged woman, I’m not a ‘gym’ person, but I’ve started going to group exercise classes four to five times a week, with a mixture of body weight, weights and cardio,” says University of Sydney Professor of Ageing and Health Lee-Fay Low.
“It gives me time to hang out with people and forces me to use my brain to coordinate my body. Research shows that keeping mentally, socially and physically active is important for healthy ageing.”
Stack healthy habits
“I attach small stretches to moments already built into my day,” says chiropractor Dr Amy Norman. “We call this habit stacking.
“A neck stretch while waiting at a red light or a glute stretch while sitting at the dinner table. Finding these small windows gives you consistency without needing extra effort. Most people only stretch once they’ve hurt themselves, but this is a more proactive approach that supports everyday movement, posture and function.”
Make exercise non-negotiable
“One of my most important health habits is ensuring I maintain a consistent exercise routine,” says Professor Jason Kovacic, Director and CEO of the Victor Chang Cardiac Research Institute and a practising cardiologist.
“For me, getting in this daily exercise is more than just ticking a box. If I let things slip for a few months, I notice my fitness going down. It is so important to make this time – I see it as a critical investment in both my health and wellbeing.”
Find a reason to laugh
“I try to laugh and find humorous moments of connection every day. It sounds small, but it makes a real difference to how I feel,” says Professor Tracey O’Brien AM, NSW Chief Cancer Officer and CEO of Cancer Institute NSW. “Laughter is a pressure valve after a hard day. It lifts the mood, softens stress and usually means I’m connecting with someone I care about. In cancer care, we talk about prevention, screening and treatment, but health is also about the life we’re trying to protect. For me, that includes joy, perspective and switching off long enough to be present.”
Consult your inner elder
“Every day, I check in with my ‘inner elder’,” says clinical psychologist Dr Rebecca Ray, author of How to Stop Spiralling. “She’s the wiser, older version of me who has already lived through the consequences of my choices. I ask her: is this decision in alignment with who I want to be?
“It sounds a bit woo, but it’s the most centring health habit I have. When I’m about to sell myself short, people-please, overcommit, ignore my body or shrink myself, she raises an eyebrow.”
Floss below the gumline
“I allow the floss to hug the neck of the tooth and slide under the gumline to remove the bacteria that live there,” says Dr Cigdem Kipel, principal dentist at Dental Boutique.
“Most harmful, decay-causing bacteria live between the teeth, where a toothbrush cannot reach, and many cavities start there. Make it easy by keeping the floss out next to your toothbrush, ready to pick up as soon as your brush goes down. Your gums, teeth and breath will be better for it.”
Get curious about your mood
“When I notice I’m irritated or not quite myself, I treat it as a cue to get curious,” says clinical psychotherapist Dan Auerbach, Clinical Director of Associated Counsellors & Psychologists Sydney.
“I ask myself when I last felt fine and what changed. When you slow down enough to trace it back, you often find something more specific underneath. The moment you name it accurately, it can start to shift and lose its grip.”
Turn down the volume
“Everyday, gradual but damaging noise exposure can come from listening to music or other audio with headphones turned up too high,” says audiologist Lisa McBride from GN Hearing.
“Smart devices often allow you to set volume limits. I prefer over-ear headphones with noise cancellation, which helps me keep the volume lower. If you prefer earbuds, check the fit to help keep the volume lower.”
Put your phone out of sight
“Every night, I put my phone away one hour before bed – no scrolling, no notifications, no ‘one last check’,” says personal trainer and 12WBT founder Michelle Bridges. “At dinner, it’s not just flipped face-down; it’s completely out of sight, quietly showing the person sitting across from me that they matter. Without the constant pull of the screen, my mind winds down naturally, my sleep is deeper and I wake up less groggy.”
Find movement you love
“I love running on the beach with a podcast, exercising my brain and body, soaking up vitamin D and filling my cup just looking at the ocean,” says specialist GP and Healthy Hormones co-founder Dr Ceri Cashell. “I surf with my nine-year-old daughter, try to play soccer with people half my age, and I absolutely love a rave. People really don’t appreciate what a gift mobility is, and I intend to invest in mine 150 per cent.”
This article originally appeared in the September 2026 issue of The Australian Women’s Weekly. Subscribe so you never miss an issue.
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