You want to feel better, right? I get it—life's throwing you curveballs left and right, and somewhere along the way, you're supposed to be taking care of yourself too? Forget about it. Everywhere you look, it's “do more of this, add more of that,” like you’re building a skyscraper of stress. You’re drinking too much, you’re eating like it’s your last meal, and then you’re wondering why you feel terrible the next day.

How to Feel Better Right Now

Let me break it to you: maybe it's not about doing more. Maybe, just maybe, it’s about doing less. Yeah, I know, sounds a little backwards. But sometimes, the quickest way to get yourself back on track is by hitting the brakes and cutting out the nonsense. You know what I’m talking about—the late-night junk food runs, the half-hearted juice cleanses, the “I’ll start on Monday” plans. Listen, nobody’s perfect, but let’s talk about ditching the stuff that’s dragging you down.

Step 1: Do Less, But Do It Well

Doing less of something might seem counterintuitive, but it works. One client of mine stopped jumping on the latest juice cleanse or "quick fix" diet and instead committed to basics: preparing balanced meals and sticking to four 45-minute workouts a week. As a result, his body fat dropped under 20 percent for the first time in years.

The takeaway? Start removing the extra noise in your life. Strip away what doesn’t help you move forward. Choose quality over quantity, in all aspects.

Step 2: Set Boundaries and Protect Your Energy

Saying "no" can be powerful. Start saying no to habits, situations, or even people who drain you. Whether it’s the box of donuts in the break room or a party that only leaves you feeling worse, saying no creates space for the things that actually benefit you.

Remember, doing fewer things but doing them well is incredibly rewarding. It’s challenging, yes, but it also builds momentum toward a better version of yourself.

Actionable Tip: Make a list of activities that boost your energy and a list of those that drain it. Commit to more of the energizing activities, even if that means spending a little more time on self-care or saying "no" to obligations that don’t serve you.

Step 3: Focus on Consistency Over Intensity

When you’re trying to feel better, the solution isn’t in a high-intensity workout or an extreme diet. True, sustainable change comes from consistency. My client who committed to four workouts a week, no more and no less, didn’t overdo it. He focused on building a routine he could sustain long-term.

Actionable Tip: If you’re struggling to work out, start with just 10 minutes. If you can manage more, great! If not, you’ve still kept the habit alive, and over time, it becomes second nature.

Step 4: Simplify Your Nutrition

Eating right isn’t about trying the latest fad. It’s about choosing whole, nutrient-dense foods that support your goals and actually make you feel better. Stop letting social media or the latest health craze dictate your diet.

Actionable Tip: Batch-cook meals on Sunday or Wednesday. Having nutritious, ready-to-eat meals on hand reduces the temptation to reach for something quick but unhealthy.

Step 5: Declutter Your Mind

Mental clutter keeps us in a state of stress, which fuels unhealthy behaviors. To feel better right now, practice mental decluttering. Start your day with a clear intention and let go of anything that doesn’t serve that purpose.

Actionable Tip: Each morning, jot down your top three priorities for the day. As new tasks arise, ask yourself, “Does this align with my priorities?” If not, save it for later or let it go.

Step 6: Move Every Day, No Matter How Small

You don’t need a grueling hour-long session every day. Consistent, simple movement—like a walk, some bodyweight exercises, or stretching—goes a long way toward improving your physical and mental health.

Actionable Tip: Set a daily step goal that’s realistic for you. Even if it’s just a 10-minute walk after lunch, it’s progress.

Step 7: Embrace Rest as Part of Your Progress

Rest is an underrated aspect of fitness and wellness. Your body rebuilds and grows during rest, so take it seriously. Ignoring rest only leads to burnout and injury.

Actionable Tip: Schedule your rest days just like you would your workouts. Get a full night’s sleep by setting a consistent bedtime and establishing a wind-down routine—stretch, turn off electronics, and create a peaceful environment.

Step 8: Focus on What to Remove

One of the most powerful actions you can take today is to focus on what you need to stop doing. Often, it’s the things we let linger—negative thoughts, unhelpful activities, or draining relationships—that keep us stuck.

Ask yourself:

• What am I doing that someone else could handle or that doesn’t serve me?
• What activities drain my energy?
• What “okay” activities can I stop to make room for great things?

Actionable Tip: Write down your answers to these questions and then make a commitment to slowly phase out or eliminate one thing from each category. Start with the easiest and work your way up.

Step 9: Accept Good Days and Bad Days

Not every day will be a home run. Sometimes you’ll have an amazing workout and feel on top of the world. Other days, even under the same conditions, your workout might feel like a slog. That’s okay.

Actionable Tip: Don’t let one “off” day derail your progress. Accept that it’s part of the journey and show up again the next day. Consistency is far more important than any single day’s performance.

Step 10: Develop Patience and Focus on Long-Term Change

Too many people get caught up in the idea of a quick fix. As we get older, quick fixes become even less realistic because our bodies don’t bounce back the way they used to. Instead, embrace a long-term mindset.

Actionable Tip: Set a goal for where you want to be 6 months or a year from now, rather than focusing on immediate changes. Take progress photos, track habits, and celebrate each small victory as you go.

Step 11: Find Joy in Small Wins

Progress doesn’t always come in big leaps—it’s often the small victories that add up. Don’t wait for some huge achievement to feel accomplished. Celebrate the little wins each day.

Actionable Tip: Each week, reflect on three things that went well. Whether it’s finishing a workout, preparing a healthy meal, or simply sticking to your goals, these wins build motivation over time.

Step 12: Build Mental Resilience

Mindset plays a huge role in how you feel every day. Shift from seeking instant gratification to finding satisfaction in steady, incremental growth. This resilience will help you stick to your plan through both the ups and downs.

Actionable Tip: Every evening, spend a few minutes thinking about one area of your life where you showed resilience, whether it’s sticking to your routine, managing stress, or overcoming a temptation. Recognize your strength.

Step 13: Accept Imperfection and Keep Going

No one is perfect. Life is unpredictable, and setbacks are inevitable. The key is to keep moving forward.

Actionable Tip: When you face a setback, reflect on what you can learn from it. Adjust your approach as needed, and then move forward without dwelling on it. Progress isn’t about perfection; it’s about persistence.

Summary:

Feeling better isn’t about doing more; it’s about doing what matters. Make simple, intentional choices. Focus on removing the things that don’t serve you, and put energy into actions that bring you closer to feeling your best. Start with one small change today, build on it, and watch how it transforms not just your day, but your entire life.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.