5 simple habits that can improve your health

An interview with Chris Williamson highlights five straightforward daily habits—limiting evening and overall phone use, morning sunlight exposure, regular hydration (including electrolytes), and earlier meal timing—that research links to improvements in sleep, focus, and energy.

Many people report feeling tired, distracted, and vaguely behind despite unprecedented access to health information. LMNT interviewed podcast host Chris Williamson, who found that conversations with experts often point to the same lesson: reducing friction around basic habits can produce meaningful health shifts. The emphasis was on automaticity and simplicity rather than complex routines. The piece collects research and Williamson’s practical observations on five everyday behaviors. Key facts: - A meta-analysis cited in the article suggests simple habits are more likely to stick than complex ones because they require less planning and willpower. - Smartphone use at night is common: a May 2025 YouGov survey reported 83% of U.S. adults keep phones in the bedroom and 43% check them within 10 minutes of falling asleep; phone use within 30 minutes of sleep is linked with delayed bedtimes, shorter sleep, and daytime drowsiness. Williamson recommended limiting evening phone access and referenced using screen-time tools as one approach. - Morning sunlight is linked with better sleep quality; experts quoted recommend brief outdoor light soon after waking, with guidance ranging from about 5–10 minutes on bright days to 15–20 minutes on overcast days, and some research noting benefits for 10–30 minutes within the first few hours of waking. Getting morning light combined with a short walk can also add movement. - Mild dehydration impairs attention and executive function, and fluid losses as small as 1–2% of body weight are associated with reduced focus; Williamson noted electrolytes can affect the body’s ability to use fluids and said he drinks electrolyte water during recordings. - Eating close to bedtime is reported to affect sleep in some studies: one study found eating within three hours of bedtime was linked to more nighttime awakenings, and a larger study reported eating within one hour of bedtime was associated with higher odds of waking after sleep onset; the article notes meal timing interacts with individual sleep quality. Summary: The article reports that when sleep, light exposure, hydration, meal timing, and attention to phone use are aligned, people often experience clearer sleep, steadier energy, and improved focus, and that these basics can make other health efforts easier to maintain. Undetermined at this time.