High-Impact Health Habits: A Framework That Works
An evidence-based system that cuts through noise and deliver results
In our last piece, we explored why we're drowning in health information yet getting sicker. The endless cycle of extreme protocols, quick fixes, and inevitable burnout isn't working. But what if there was a better way?
There is. It's called high-impact health habits, the framework that finally makes sense of the chaos.
The Solution to Health Habit Overwhelm
Think about the successful systems in your life and ask yourself: what do they have in common? They all meet the criteria of being evidence-based, process-driven and sustainable.
To put it simply:
You have proof it works, which is why you do it
There is a tangible action to perform, which is what you do
It can be repeated, which allows you to improve it continually.
This might seem logical and straightforward, but it flips the script on most people’s health journeys (probably yours).
The Making of a High-Impact Health Habit
Let’s break down the three criteria of high-impact health habits. You can use this framework to evaluate your current habits and what’s worked (and hasn’t worked) in the past.
1. Evidence-Based
The habit should be supported by scientific research and aligned with health guidelines from reputable organisations (World Health Organisation, government health departments, etc).
Examples:
✅ Regular physical activity (supported by decades of research)
❌ Drinking lemon water for weight loss (no scientific basis)
As you get deeper into your health journey, your evidence base can become more aligned with your personal experiences.
🏃 Running worked well because I could do it on my own time
🏋️ 4 x gym sessions weren’t for me, I get bored.
2. Process-Driven
The habit should have an action that can be performed and measured on a daily basis. The accumulation of these actions being performed leads to an outcome.
Examples
✅ Practice a pre-sleep routine and rise immediately upon waking (you control these)
❌ Sleep 8 hours per night (you can influence this, but can’t entirely control it)
Outcomes are important, and habits should be aligned with the outcome you seek. However, once these are determined, focus should be placed on habits.
🍏 Exercising for 150-300 minutes weekly and eating two fruit servings and five vegetable servings daily will help with weight management
⚖️ Weighing yourself daily vs weekly will not improve weight management unless tied to daily actions
3. Sustainable
Can you realistically maintain this habit for years? If so, you are building a habit. If not, you are hoping for an outcome.
Examples:
✅ Daily physical activity from a combination of activities (walking, gym, sports, gardening)
❌ Six high-intensity gym classes weekly
Sustainability changes throughout your health journey as physical and mental adaptations take place.
The TENSH Method Explained
TENSH habits are ten high-impact health habits across four domains: physical activity, healthy eating, mindfulness and sleep.
The TENSH habit hypothesis is that an initial focus on embedding these habits into your life will support adherence and optimise the return on time and effort.
These don’t have to be the end of your health journey - you can take on challenges that require more, such as running a marathon or optimising health through a specific dietary protocol.
TENSH believes you should start with TENSH Habits and build that as your health base.
Physical Activity
TENSH Habits:
Regular physical activity (150-300 minutes weekly)
Muscle-strengthening exercises (2+ times per week)
Minimise sedentary behaviour (less than 8 hours daily)
Why it's high-impact:
Evidence: aligned with Australian, Canadian, and UK government guidelines
Process: frequency and duration can be measured
Sustainable: adaptable - could be walking, running, gym, classes or standing desk use
Healthy Eating
TENSH Habits:
Fruit and vegetable intake (2x fruit and 5x vegetable servings daily)
Limit added sugar and saturated fat intake (less than 10% of energy intake)
Limit alcohol consumption (fewer than 10 drinks weekly)
Why it's high-impact:
Evidence: aligned with Australian healthy eating guidelines
Process: serving sizes can be estimated and measured
Sustainable: focus on increasing fruit & vegetables, and limiting discretionary foods, not eliminating them
Mindfulness
TENSH Habits:
Mindfulness practice (5-10 minutes daily)
Controlled breathing practice (2-3 minutes daily)
Why it's high-impact:
Evidence: beneficial for acute and chronic stress management, mental health and wellbeing, and management of health conditions
Process: duration is measurable
Sustainable: simple activities that can be completed anywhere
Sleep
TENSH Habits:
Rising immediately upon waking
Consistent pre-sleep routine
Why it's high-impact:
Evidence: aligned with best practices for sleep hygiene and circadian rhythm management
Process: focus on controllable actions, not sleep duration/quality outcomes
Sustainable: accommodate different schedules and phases of life
Why You Should Try High-Impact Health Habits
The traditional approach of setting an ambitious outcome-based goal (e.g. lose 10kg in ten weeks) is tested but tired: take on ambitious changes, adhere for a short period, revert to previous routine.
Even for the minority who meet their target, it’s hard to maintain it if the process is not sustainable.
Stop starting again and focus on building high-impact habits that are evidence-based, process-driven and sustainable. Outcomes will emerge from adherence, and results will be maintained as habits are embedded.
What’s Next
You understand what makes a high-impact health habit, but how do we implement them? In the final articles of this series, we explore implementation strategies to support embedding new habits that stand up during life’s challenges.