Why it matters: Even small amounts of physical activity can improve mood, boost energy, and support your recovery. Being active for just 10 to 15 minutes at a time throughout the day can add up and have real health benefits — you don’t need a gym or a big commitment to start.

Tips to get started:

• Start with a short walk — even around the block counts
• Find movement you actually enjoy: dancing, stretching, shooting hoops, anything that gets you moving
• Try doing it with someone — a friend, family member, or peer can make it easier and more fun

Resources:

• DAREBEE Exercise Guide — free workouts for all levels
• UNC Wellness Videos
• American Heart Association NFL Exercise Library
• 📄 Move Well · Feel Better — Beginner Fitness Guide (Download)

Why it matters: A healthy diet is good for your body and brain. What you eat affects your energy, your mood, and how you feel day to day. Small, consistent changes matter more than big overhauls — adding one extra fruit or vegetable a day is a genuinely meaningful step.

Tips to get started:

• Try to eat regular meals — skipping meals can affect your energy and mood more than you might expect
• Fresh, frozen, or canned vegetables and fruit are all great choices — go with whatever is easiest for you
• Drinking water throughout the day is one of the simplest things you can do for your health
• Try to limit heavily processed or packaged foods when you can, but don’t stress about being perfect

Resources:

• Harvard Healthy Eating Plate — help planning balanced meals
• 📄 Eat Well · Feel Better — Nutrition Guide with 7-Day Meal Plan (Download)

Why it matters: Life comes with ups and downs, and mindfulness can help you manage the stressors that all of us experience every day. By noticing your thoughts and feelings without judgment, you can increase calm, improve focus, and feel more grounded. With regular practice, it can become a natural part of your day.

Tips to get started:

• Try just one minute of slow, deep breathing — it’s a simple way to reset when things feel overwhelming
• Practicing gratitude — noticing even one small thing you’re thankful for each day — can shift how you feel over time
• You don’t have to meditate for a long time for it to help — short and regular is better than long and occasional

Resources:

• UNC Mindfulness Resources
• Breathe2Relax App
• Mindfulness & Meditation Resources — Stanford

Why it matters: Healthy sleep is essential for your body and brain to work at their best. Sleep affects your mood, your concentration, and how you handle stress. It’s especially important during recovery — and it’s one of the areas where small changes can make a noticeable difference.

Tips to get started:

• Try to wake up at the same time every day — this is more effective than focusing on when you go to bed
• Put your phone down and avoid screens for at least an hour before bedtime
• If worries are keeping you awake, try writing them down before bed to “offload” them from your mind
• Keep your sleep space cool, dark, and quiet if you can

Resources:

• UNC Sleep Hygiene Guide
• Sleep Hygiene — Cleveland Clinic

Why it matters: Quitting smoking or vaping is one of the most impactful health changes you can make — but it’s also genuinely hard, and feeling ambivalent about quitting is completely normal. You don’t have to do it alone, and you don’t have to be ready to quit completely to take a first step.

Tips to get started:

• Talk to your health coach, therapist, or doctor — they can help you find strategies that actually fit your life
• Small steps count: delaying your first cigarette or vape of the day, reducing gradually, or finding a substitute are all valid starting points
• Be patient with yourself — most people try more than once before quitting for good, and that’s okay

Resources:

• SmokeFree.gov
• Outsmart Nicotine — EX Program