The wellness industry is full of big promises. Superfoods that will change your life. Morning routines that guarantee success. Supplements that claim to fix everything from brain fog to bad moods.

Most of it is noise. But buried under the hype, there are genuinely evidence-based habits that make a real difference — and most of them are free, simple, and require no special equipment.

Here are 10 that hold up under scrutiny.

1. Get Morning Sunlight

Exposure to bright natural light within the first hour of waking helps regulate your circadian rhythm, which improves both sleep quality and daytime alertness. A 2023 study in the Journal of Pineal Research confirmed that morning light exposure reduces sleep onset latency and improves mood — particularly in the winter months.

You don’t need a fancy light therapy box. Just step outside for 5-10 minutes. In Brisbane, even an overcast morning provides more lux than any indoor light.

2. Walk for 20 Minutes a Day

Walking is the most underrated form of exercise. A meta-analysis in JAMA Internal Medicine found that even 20 minutes of moderate walking per day was associated with a significant reduction in all-cause mortality. It also reduces anxiety and supports cognitive function.

No gym membership required. Just shoes and a footpath.

3. Eat 30 Different Plant Foods Per Week

This comes from the American Gut Project and has been reinforced by multiple studies since. People who eat 30 or more different plant foods per week — including fruits, vegetables, grains, legumes, nuts, seeds, herbs, and spices — have significantly more diverse gut microbiomes, which is linked to better immune function, improved mood, and reduced inflammation.

It sounds like a lot, but it adds up fast when you count herbs and spices.

4. Practise Diaphragmatic Breathing

Slow, deep breathing — specifically breathing that engages the diaphragm — activates the parasympathetic nervous system, reducing cortisol and calming the stress response. A review in Frontiers in Psychology found that as few as five minutes of controlled breathing exercises produced measurable reductions in stress and anxiety.

Try this: breathe in for four counts, hold for four, breathe out for six. Do it five times. That’s it.

5. Keep a Consistent Sleep Schedule

Going to bed and waking up at roughly the same time every day — including weekends — is one of the single most impactful things you can do for your sleep quality. Your circadian rhythm runs on consistency. Even a one-hour shift on weekends (sometimes called “social jet lag”) can impair cognitive performance on Monday.

6. Spend Time in Green Spaces

Spending time in nature — even urban green spaces like parks and gardens — has measurable benefits for mental health. A 2019 study from the University of Exeter found that people who spent at least 120 minutes per week in nature reported significantly better health and wellbeing than those who didn’t.

That’s less than 20 minutes a day. A lunchtime walk through a park counts.

7. Limit Ultra-Processed Food (but Don’t Obsess)

The evidence linking ultra-processed food to poorer health outcomes is strong and growing. A 2024 umbrella review in The BMJ found associations between high ultra-processed food intake and increased risk of cardiovascular disease, type 2 diabetes, depression, and all-cause mortality.

The practical approach isn’t elimination — it’s proportion. Aim to make whole foods the majority of what you eat, and treat processed foods as occasional rather than default.

8. Do Something Social, in Person

Human connection is a biological need, not a luxury. A meta-analysis in PLOS Medicine found that strong social relationships increased likelihood of survival by 50 percent — a comparable effect size to quitting smoking.

This doesn’t have to mean big social events. A coffee with a friend or a chat with your neighbour counts.

9. Write Things Down

Expressive writing — putting your thoughts and feelings on paper — has been studied extensively since James Pennebaker’s pioneering work in the 1980s. Research consistently shows that writing about stressful or emotional experiences for 15-20 minutes over several days reduces distress, improves immune function, and enhances emotional processing.

You don’t need a fancy journal. A notepad works fine. So does the notes app on your phone.

10. Take Breaks During Work

The evidence on regular breaks is unambiguous. Working in sustained blocks without rest leads to reduced concentration, increased errors, and higher stress. A study published in Cognition found that brief diversions during focused tasks dramatically improved sustained attention.

The Pomodoro technique — 25 minutes of focused work followed by a five-minute break — is one simple structure. But even just standing up and stretching every hour makes a difference.

The Common Thread

You’ll notice that none of these habits require expensive products, complicated protocols, or dramatic lifestyle overhauls. They’re small, free or cheap, and supported by actual research.

The wellness industry often makes health feel complicated and aspirational. But the evidence keeps pointing in the same direction: the basics work. Sunlight. Movement. Whole food. Sleep. Connection. Breath.

You don’t need to do all 10. Pick two or three that feel manageable and start there. Build on them when they feel automatic.

The best wellbeing habit is the one you actually do. Consistently, imperfectly, and without waiting for the perfect moment to start.