Thrive Every Day: 12 Science-Backed Strategies That Work

What if just a few small changes could help you feel more focused, energised, and genuinely happier every day?

Thriving in today’s busy world isn’t about working harder—it’s about building the right habits and mindset. Whether you're a professional, parent, or business owner, these 12 evidence-backed strategies can help you boost your wellbeing and live a more fulfilling life.

1. Maintain Solid Foundations – Eat Well, Sleep Well & Move Often

To perform at your best, you need a strong physical foundation. The key players in this equation are sleep, nutrition, and movement.

• Sleep: Ever felt ready to conquer the world after a terrible night’s sleep? No – nobody has. Sleep is critical for many body functions and impacts everything, from energy and mood to decision-making. Aim for around 7 hours of quality rest each night (your ideal amount may vary slightly). The goal: wake up refreshed and energised, not drained.

• Eat Well & Stay Hydrated: You really are what you eat. Your food and drink choices significantly impact your physical health, mental focus, and emotional wellbeing. Limit ultra-processed foods and prioritise whole foods like vegetables, fruit, lean proteins, and lots of water. Keep sugary, fatty meals as occasional indulgences.

• Move Often: The need for humans to move in day-to-day life has decreased as technology has advanced.     We have morphed from hunting our food to sitting on the couch whilst it is delivered.    Our increasingly sedentary lifestyles are taking a toll—some experts now equate prolonged sitting with the health risks of smoking. Move as often as you can throughout the day, even in small ways. Walk, stretch, dance, garden—find what feels good and keep it consistent.

2. Have Clear Priorities

Life is busy. Change is constant. If you’re not clear on your priorities, you’ll get swept up in everyone else’s.    Many of us start with good intentions but lose focus in the daily shuffle, always planning to refocus “next week.”

Get super clear on what really matters to you —short term and long term. Rank your priorities and dedicate your time and energy accordingly.  Remember: today’s choices create your future life.

Need help?   The happy growth coach app’s Set Yourself Up to Thrive program is designed to help you clarify and focus your priorities, anytime, anywhere.

3. Plan Like It Matters

If there’s no plan, it’s unlikely to happen. Plan ahead - block time for all your priorities in your calendar so you can visualise your real capacity. This prevents overcommitment and helps you be fully present in what matters most.

Don’t forget to plan for your “life admin” like medical check-ups, bill reviews, gift buying and family commitments. Proactive planning reduces stress and keeps you on track.

4. Schedule Rest

Rest is not a luxury—it’s essential to function optimally. Block time for rest each week—and protect it fiercely. Your mind and body need regular recharges.  You cannot thrive from a place of exhaustion. Try different types of rest, such as mental, physical, sensory, and creative, and notice how your energy improves when rest becomes a priority.

5. Use Routines to Maximise Brainpower

Humans are faced with more choices than ever before.  But your brain can only make so many decisions each day. Routines reduce decision fatigue and create predictability. Build routines into your day-to-day so that you are not constantly making small decisions around choices like meals, exercise times, or what you will wear. Free up your mental space for the bigger, more important stuff.

Remember to plan time to review and adjust your routines as life evolves.

6. Connect With Others

Humans are wired for social connection. Research shows that loneliness can impact our health as severely as smoking.

Plan and prioritise meaningful social interactions—a quick chat with a friend, a walk with a colleague, or a family dinner. These small moments recharge you and provide vital support, especially during tough times.

Schedule catch-ups with those who lift your energy, especially after demanding days.

7. Practice Curiosity—Experiment & Grow

Curiosity fuels learning, strengthens relationships, and supports personal growth. Try new activities, explore fresh ideas, and be open to experimenting. Not everything will be a perfect fit, but every experience teaches you something valuable about yourself.

Get comfortable with failing or not being great at something right away. Instead of focusing on the outcome, focus on what you learned and how it can shape your next step. Pay attention to how you respond when things don’t come easily—your reaction can reveal beliefs or fears that might be holding you back.

When you disagree with others, use curiosity to understand their perspective instead of judging or reacting emotionally.

8. Seek Feedback–Escape your biases

Want to improve? Ask for feedback—and really listen. Whether or not you agree, it’s a window into how others experience you. Treat it like data – acknowledge it and explore it.

Remember to express thanks to those who take the time to share honest feedback with you.

9.   Surround Yourself with People that Lift You Up

Research indicates that the people we spend the most time with have a significant influence on who we become. Reflect on who you spend time with and how they impact you.

Energy is contagious. Seek out people who lift you, challenge you constructively, and inspire you to be your best.

10. Practice Gratitude & Appreciation

Gratitude has the power to quickly shift your perspective and boost wellbeing. Make it a habit to regularly reflect on what you are truly grateful for—whether daily or weekly, consistency is key.

Actively express your appreciation to others; this not only strengthens relationships but also uplifts both your mood and theirs.

11. Make Room for Fun & Play

Life’s too short not to enjoy it. Joy, laughter, and play have significant benefits for mental and physical wellbeing.

Make time for what makes you smile—a good laugh with a friend, a beach walk, a board game with the family, a favourite song. Try to inject many micro-moments of fun into your day.

12.    Do Regular Life Check-Ups

Most of us spend more time watching TV or scrolling social media than reflecting on how our life is really going.  Taking time to check in with yourself can be one of the most powerful ways to improve your wellbeing.

Schedule regular time to review your satisfaction across key life domains—like health, work, relationships, and personal growth. Notice what’s working well and where change might be needed.

Not sure where to start? The happy growth coach app’s the growth coaching lab program provides a template to make it easy.  It’s a practical tool to help you reflect, reset, and take intentional steps forward—anytime, anywhere.

Ready to Thrive?

Try putting just one of these strategies into action today. Then build from there. Small steps make a big impact over time.