When we think about how to make meaningful changes in our health, we often start with a long, overwhelming list of complicated steps. But in MaryRuth’s years working with clients, she saw the same truth over and over again:
Small actions, repeated daily, created the biggest shifts.
What if the biggest changes in your life didn’t come from major overhauls, but from tiny decisions you make every day? That’s the heart of the compound effect. Not perfection, not intensity, just gentle consistency over time.
If you’ve ever wondered whether five minutes of effort matters, I promise you, it does. Five minutes x 365 days = 1,825 minutes — more than 30 hours poured into your well-being. That’s the compound effect in action.
Why Small Daily Habits Matter
Breaking big goals into small, doable pieces makes wellness feel accessible — and honestly, more human.
Take this as an example:
Maybe you’ve been wanting to read more, but carving out an hour feels impossible. Five minutes a day may not sound like much, but five minutes a day for a year is over 30 hours of reading. That’s two or three books finished simply because you showed up for a tiny moment each day.
That same philosophy applies to your health and wellness. It doesn’t require a perfect schedule, just the willingness to show up for yourself in small, consistent ways.
The Simple Habits Everyone Can Start With
In the Art of Health for Busy People, which is the basis for her book Liquids Till Lunch, MaryRuth shares free, accessible habits that have supported thousands of people over the years. You can do them anywhere, and they don’t require a complete lifestyle overhaul.
- Drink half your body weight in ounces of water
- Get 15 minutes of sunlight on your face
- Eat three anchor meals at noon, 3 p.m., and 7 p.m.
- Chew your food until it’s almost liquid
- Stretch for 15 minutes daily
- Prioritize 30 minutes of your favorite movement
- Think positively and practice gratitude
- Sleep for at least 8 hours
- Reduce stress where you can
- Believe in a universal force of goodness
These small actions may seem insignificant in the moment, but when you practice them consistently, they gently shape how you feel throughout your day.
Want a Little More Inspiration on Starting Small with Micro-Habits?
If you love the idea of tiny daily actions creating big, meaningful change, you’ll find so much encouragement inside the Move Forward Every Day with MaryRuth’s Podcast. Each episode is designed to feel like a warm, thoughtful check-in — whether MaryRuth is talking one-on-one about time management, morning and nighttime routines, or sitting down with guests who share how they build sustainable, wellness-driven habits in their own lives.
One great example is Episode 7, where MaryRuth talks with integrative health coach and founder of Doing Well, Daphne Javitch. Together, they explore how micro habits can shape your mindset, shift your mood, and gently transfer the way you move through your day. It's a powerful reminder that consistency doesn’t have to be complicated — it just has to be yours.
You can explore the full Move Forward Every Day with MaryRuth’s Podcast library here and find the episodes that speak to you most.
And Yes, Your Daily Supplements Count Too
Taking your supplements each day is its own micro-action. It’s quick, simple, and something you can pair with an existing habit — like your morning beverage or evening routine.
Daily supplements are not about doing more — they’re about supporting your body in small ways that add up over time. When you take them consistently, they become part of the quiet foundation you’re building for your long-term wellness.
MaryRuth is often asked how she stays consistent with her own wellness habits, and the truth is: she keeps it incredibly simple. Every morning, before the day gets busy, she takes her Liquid Morning Multivitamin. And at night, after the kids are asleep and the house is quiet, she takes her Liquid Nighttime Multimineral.
If you’re looking for an easy place to start, this pair is a gentle way to build your own routine with just two doable steps. It’s one small action that helps you move forward, even on the busiest days.
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Bringing It All Together: You Don’t Need a Perfect Plan
If there is one thing you could take from this, it’s this:
You don’t need a perfect plan. You just need today.
One choice. Five minutes of one action. One moment of intention.
Those minutes compound, and over time, they shape the life you’re working toward.
Your wellness journey doesn’t have to be overwhelming. It just has to begin — and it can begin with something beautifully small.
And if you’d like more simple, accessible tools to support your daily routine, you can explore The Art of Health for Busy People Blog for even more guidance.
We’re cheering you on every step of the way.
