7 Tiny Habits to Boost Your Health – The Joyful Way
By Constanze van Ginneken
I come from a generation where one message was clear: Performance is everything.
Phrases like “Pressure creates diamonds” were the mantras of our time – and for many years, I tried to live up to them. Show up. Push through. Be a little better, faster, leaner – every single day.
We learn early how to give our all – in our jobs, for others, for expectations. But no one ever teaches us to direct that same energy toward our own health.
Why is it often so hard to show up for our bodies the way we show up for deadlines, meetings, and everyone else?
As a fitness trainer, I’ve seen how many women put themselves last. They hope to “get back in shape” when life slows down. Or they wait – for a doctor’s advice, for more energy, for the right moment to try again.
But health isn’t something you wait for. It’s something you create – one small step at a time.
And no – it’s no longer about perfection.
It’s about presence. About joy. About building tiny rituals into your day – from you, for you.
I’ve learned that lasting change doesn’t start with pressure.
It starts with consistency – and habits so small, they almost feel silly. But that’s their magic: Because they’re doable, they stick. And because they stick, they work.
Here are 7 joyful habits I practice and teach – tiny tools that change your day, your body, and eventually, your life.
- Tongue scraping before brushing your teeth
Before you reach for your toothbrush: clean your tongue. Your body detoxes overnight – and you really don’t want to swallow what’s sitting on your tongue in the morning. A small stainless-steel scraper gently removes buildup, supports oral health, and gives you a fresh start to the day. So simple, you’ll wonder why you didn’t always do it.
- Lemon Water with Himalayan Salt
A glass of warm water with freshly squeezed lemon and a pinch of Himalayan salt is like a gentle energy boost from within. It hydrates you, delivers minerals, and gets your digestion moving – all without caffeine. More importantly: it’s a loving little ritual that says, I’m taking care of myself. A perfect start to a mindful day.
- The apple cider vinegar trick
One tablespoon of apple cider vinegar in a glass of water – about 15 minutes before a meal – is an old trick that’s making a comeback. Why? Because it helps regulate blood sugar, supports digestion, and gives you that ‘I’m doing something good for myself’ feeling. It’s earthy, a little tangy – and surprisingly effective. Pro tip: add cinnamon for flavor and balance.
- Joy journaling- two minutes is enough
At the end of the day, write down three things that brought you joy. No need for major wins – a smile, birdsong, or a kind glance are more than enough. This tiny practice rewires your focus and strengthens your emotional resilience. Over time, the small things become the big things.
- Your daily dose of laughter
Whether it’s a funny video, a chat with your best friend, or just laughing at your own chaos – laughter is a nervous system reset. It lowers stress hormones, boosts feel-good chemicals, and brings you right back into the moment. Sometimes, a laugh is all it takes to find your strength again.
- Stand up every 60 minutes and move for three
Sitting is the new smoking – and our bodies weren’t built for it. Whether you’re in a Zoom call or watching Netflix, set a timer and get up every hour. Do a few squats, roll your shoulders, take a lap around the room. Three minutes is all it takes to get your blood flowing and remind your body: I’ve got your back. And yes – this works at work too: take calls standing up or stretch during coffee breaks.
- No phone or screens in the bedroom
Your bedroom is a place for rest – not for scrolling. Leaving your phone outside (yes, even the tablet) gives your nervous system the quiet it needs. You’ll sleep better, think clearer, and start the next day with real energy instead of digital noise. Bonus: a good book makes the perfect screen replacement.
Pick one habit. Try it for a week. Then add another. Create your own joyful habit bucket list – and let your new rituals grow with you. No pressure. Just presence.
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Constanze van Ginneken is a certified fitness trainer and Joyful Ageing & Biohacking Coach. She has empowered over 1,500 women to take their health into their own hands and build sustainable, joyful routines that support energy, confidence, and longevity. Her mission: to make ageing a powerful, vibrant and deeply feminine journey.
Her website is currently under construction, but you can connect with her via LinkedIn or message her on Instagram or Facebook. While her channels are currently in German, she’s happy to connect and respond in English – with joy.
