The Unsexy Secrets of Success

5 Simple Habits for a Solid Foundation

The first thing I ask folks when they come to me having a hard time is where they stand on 5 specific items. I consider these 5 things a functional foundation. That means in order to fully function to the best of my ability (whether I’m in a healthy, thriving space or under duress), consistency in these 5 items is crucial. Why?

Imagine you’re building a house. You wouldn’t start with the roof or the walls—you’d begin with the foundation. Without it, the entire structure risks crumbling over time. The same principle applies to creating lasting habits and making meaningful changes. If you don’t have a solid foundation in place, the habits you try to build won’t hold up when life throws challenges your way. When we’re having a tough time (whether that’s a rough day or a few-years bumpy ride), the first way I recommend to get out? Go back to basics.

We cannot always control what happens to us, but we can control how we handle it. We can commit to consistently meeting our body’s, mind’s, and emotions’ core needs. Some days that might mean cutting a deal with yourself, “If I cover these 5 things first, then I can do whatever else I feel necessary!” But odds are? By the time you put the energy into these 5 acts of self-care, your body and mind may be ready for whatever is coming next.

Stress Happens

Let’s be honest - the start of 2025 has felt a bit chaotic for many folks. Natural disasters, political upheaval, economic instability worldwide, and more - it can feel overwhelming. Compound that with the goals you set out at the beginning of the year, projects you’re working on, raising children and/or working on your relationships and dry January? Sheesh. Forget it.

It’s tempting when things start to go sideways to look for ways to alleviate the distress - a cheat meal, staying out late, an extra drink or three, treating yourself to a luxury expense you can’t quite afford… The solutions are endless, but they’re so temporary. Not only do you get only a moment of relief, but these ‘fixes’ often compound the problem or aggravate a new one! Your boss was a jerk? Well now you’re even further in credit card debt after a little retail therapy. Your argument with your spouse highjacked the evening’s plans? Now you’re starting your next day with a hangover - whoops!

How to get back on track? Take a look below (especially when you’re struggling) and make sure you’re checking these off daily.

The Big 5:

1.SLEEP

Sleep is the cornerstone of physical and mental health. Just like a house’s foundation needs to be level and firm, your body and brain need regular, ample sleep to function properly. Sleep helps your body repair, your mind process information, and your emotions stabilize. Without it, you’re likely to feel irritable, foggy, and physically drained, which makes building new habits much harder.

Action Step: Aim for 7-9 hours of sleep each night on a consistent sleep schedule. A consistent schedule - going to bed and waking up at the same times daily, even on weekends - helps you stay on track and keeps your body balanced.

2. DIET

Food is fuel - it can tax your body as you break down processed foods or it can provide you energy and support your immune system. A balanced diet supports your energy levels, mental clarity, and emotional well-being. On the other hand, relying on junk food or skipping meals can weaken your ability to focus, regulate emotions, and jack your blood sugar around.

Action Step: Plan meals that include a balance of carbohydrates, proteins, and fats and aim to eat mostly real, whole food.

3. LIMIT TOXINS

Alcohol, fried foods, excessive caffeine, and recreational drugs can wreak havoc on your foundation. While occasional indulgences are fine, these substances can destabilize your mood, sap your energy, and disrupt your sleep, making it harder to stick to your goals. Especially if you’re facing a challenge or having a hard time - you’re only adding to the problem.

Action Step: Take stock of the substances in your life and consider reducing or eliminating the ones that don’t serve you. Replace them with healthier alternatives - yes, I know it’s hard.

4. MOVE IT!

Physical movement is like reinforcing your foundation. Regular exercise improves cardiovascular health, strengthens muscles, and releases endorphins that boost your mood. It’s also a powerful tool for reducing stress and increasing mental resilience.

Action Step: The best exercise is the one that you will do - run, walk, dance, wiggle, doesn’t really matter what you do, as long as that you do. Aim for at least 30 minutes of activity most days of the week.

5. HYDRATE

Seems obvious until you start tracking your water consumption! Dehydration can lead to fatigue, headaches, and difficulty concentrating. Proper hydration supports every system in your body, from digestion to brain function. You also need water to move nutrients around and absorb water-soluble vitamins!

Action Step: Aim to drink at least 8 glasses (64 ounces) of water daily. Keep a water bottle nearby to make hydration a seamless part of your routine.

Setting Yourself Up for Success

When your body, mind, and emotions are stable, you’re better equipped to tackle challenges, set and achieve goals, and build additional habits. A solid foundation doesn’t just support you today—it lays the groundwork for sustainable growth and long-term success. Yes - there will still be challenges but facing them with a clear, well-rested mind, a balanced body and regulated emotions makes it substantially easier. Nothing challenging on your plate? You will be able to move forward into new areas of your life and work on the ‘fun’ stuff with more energy and clarity than ever!

Final Thoughts

A lot of folks ask me what the secret to being happy and looking healthy is - it’s not magic and it’s no secret! Yet, when I start talking about a consistent sleep schedule and limiting a glass of wine to the weekends, their eyes glaze over! Building a solid foundation requires commitment, but the rewards are worth it. Just like a well-built house can weather storms, a life rooted in healthy foundational habits can withstand the ups and downs of daily living. Start small, focus on consistency, and watch as your efforts transform not only your habits but your entire life.

P.S.:If you’re reading this while stuck in a phase of what feels like consistent fight-or-flight levels of stress, I’ll cover that in a coming article. I lived in that hellscape for a number of years, and I understand that even the ‘simple’ steps above are not so simple. Until we cover that, I suggest picking one item above and nailing it down. Then move to the next. This is called habit-layering and it will help you avoid overwhelm by taking on one task at a time and proving that you can do it.

Want more tools like this? Visit www.rosecameron.com for resources, coaching, and inspiration to help you thrive.

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