The winds of change may be unsettling; especially when we begin to imagine all the different things we need or want to do differently. I want to eat better, exercise, sleep more soundly and find time for relaxation and fun – sound familiar?

What if many of these goals could be accomplished with three simple steps?

• ADD, ADD and ADD some more – No matter what nutritional philosophy you subscribe to, ADD, ADD and ADD fruits, vegetables, whole grains and legumes. The more you can include, the bigger the changes you will see, but ultimately what matters most is that you are staying on a healthier trajectory, so…

  • Already eating oatmeal for breakfast? Great! Now add in some extra blueberries, strawberries, bananas or apples.
  • To your delicious pizza add peppers, mushrooms, onions, zucchini or spinach.
  • Having a burger and fries? Add a nice crisp salad with some cucumbers, carrots, tomatoes, peppers, onions, romaine, spinach and kale. For a heartier version add some beans and rice or millet.
  • Enjoying a sandwich? Pile in vegetables like tomatoes, lettuce, onions and eggplant or add a nice warm hearty soup like minestrone or split pea.

• Get up and move – Exercise doesn't have to be a formal gym session. In fact the more we make it a chore the less likely we are to do it. Physical fitness is about moving, so find an activity you enjoy and do it as often as you can. That includes walking, biking, hiking, jogging, running, dancing, hula hooping, yoga, weight lifting and gardening among other activities.

  • For those of you packing 25 hours into a 24-hour day, here are some ways to include fitness in an already busy schedule. Remember exercise can be cumulative, every step counts and you don't have to get it all in at once.
    • Take the stairs whenever you can.
    • Make one or more of your coffee breaks a fitness break and go for a 10-15 minute walk, even if only around the office.
    • Add extra mileage by parking your car a little farther away than usual.
    • Challenge yourself to pick up your walking pace.
    • Try a few jumping jacks, sit ups, push ups, or running in place whenever you have a few minutes to spare.

• Find time to unwind – So much of our day involves others or is for others—that is the nature of community, cooperation and collaboration. Too often, however it comes at the cost of personal renewal. To protect productivity and avoid burnout, find something you can do for yourself every day. What you do today will pay itself forward in increased bandwidth to handle stress, plus sounder, more restful sleep, increased energy and greater clarity and creativity.
  • Begin with 5-10 minutes that are yours and yours alone to do something you enjoy. This could be going for a walk, reading an article, listening to music, etc.
  • When time allows, consider additional relaxation techniques like massage, meditation, yoga, breathing exercises or visualization.

As Socrates said, “The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” And there is no better time than today to get started.