Three years ago this spring, the world as we knew it came off its axis. As we grappled with a brave new world, societal norms like handshaking became taboo, the use of masks and social distancing became normal, and a simple cough sent people into a state of apocalyptic panic.

At that point, the only lockdown was in a city you may never have heard of, which then became world-famous – Wuhan. Fast forward just over three years and we’re living the ‘new normal’ – e-commerce has exploded, face masks and the delivery industry have become ubiquitous, and WFH (working from home) isn’t a chemical compound we’ve never heard of.

A fundamental law of nature is that change is inevitable. Covid forced humanity to slow down and, metaphorically, smell the roses, reflect and reorient for a brief moment. We made so many promises to ourselves about being kinder, being more environmentally aware, and improving our wellbeing by changing our lifestyles.

Creating new habits takes time

This was an opportunity in which we could change our lifestyles and approach to health and wellness for the better, forever. Research suggests it can take between 21 and 254 days to make behavioural changes ‘stick’ – in effect, to change or create new habits – dependent on their complexity.

But what they don’t tell you is that it also takes discipline, resilience and a desire or willingness to change in the first instance. To create permanent change, a transformation needs to take place. Unlike change in the general sense, which can be reversed, transformation radically alters the way something is, permanently.

Every day is a chance to work on yourself

Consider a caterpillar’s transformation into a butterfly. It isn’t a change, it’s a transformation. Sadly, it often takes an external stressor to force us to consider our health, wellness or mortality, when the reality is that every day is an opportunity to work towards transforming into the very best version of yourself.

It has been proven that having a specific routine for our work, sport or hobby is critical to enhancing performance and outcomes. Here are nine simple daily habits to help you transform your health and wellness.

1. Sleep.
2. Practise mindfulness: pray, meditate or keep a journal.
3. Exercise. Earlier in the day is better.
4. Eat breakfast. The when is less important than the why.
5. Get outdoors, especially in the darker, wetter months.
6. Hydrate.
7. Eat healthy, nutrient-rich food.
8. Disconnect from technology.
9. Connect with your friends, families and colleagues.

Rolling out a set of simple rituals in itself won’t produce winning results, but the process does enhance performance, and the best part of creating a daily ritual is that you can make it your own. You don’t have to copy anyone else; all you need is to become consistent with how you start your day.

Think of a situation or change you had tried to make for a long time, and then were able to transform. There would have been a process you followed that built up to your successful transformation. If you ever feel a bit lost and want to effect change somewhere in your life, start a new process of sustainable habits and you’ll soon be back on track.