The Power of Daily Habits: Ally Meyers On How Small Health Changes Can Lead to Big Results
An interview with Dr. Bharat Sangani
Acknowledge your wins. Our natural negativity bias keeps us focused on what didn’t go well, so it’s critical to intentionally celebrate what did go well. Recognizing at least one win each day reveals to us our progress and strengthens emotional resilience.
When it comes to health and wellness, small, consistent changes often have the most profound impact. Daily habits, whether in nutrition, exercise, mindfulness, or sleep, can accumulate to create lasting transformations. In this series, we aim to explore the power of small, intentional actions and how they can lead to big health results over time. As a part of this series, we had the pleasure of interviewing Ally Meyers.
Ally Meyers is a corporate and employee well-being advocate who works with managers and HR professionals who are overwhelmed by disengagement and declining well- being. Through her FLOURISH@WORK™ framework, she teaches practical, science-backed strategies so leaders and their teams can improve mental well-being, engagement and thrive in their roles.
Thank you so much for your time! I know that you are a very busy person. Our readers would love to “get to know you” a bit better. Can you tell us a bit about your ‘backstory’ and how you got started?
Of course!
Early in the pandemic I became quickly overwhelmed — professional responsibilities, community leadership commitments, covid-related losses, a child with unique needs and home schooling my four young boys — and hit a breaking point. Recognizing this lifestyle was unsustainable, I doubled down on a few small, consistent practices that were having a profound impact on my ability to manage the stress of this difficult time. Between my personal experience and the nation’s mental well-being hitting record lows, I felt a strong pull to educate and empower leaders and their teams to take control of their well-being and stay mentally strong in today’s world of blurred boundaries and constant micro stressors.
During my chemical engineering education and post-college roles, I always immersed myself in learning about Positive Psychology and human flourishing. BUT, it took a pandemic to officially make a career pivot. I obtained certifications in Positive Psychology, Executive Coaching and the Science of Wellbeing. I then immediately developed my signature programs to quickly begin teaching my Five Building Blocks of Resilience to teams, organizations and professional groups.
None of us can achieve success without some help along the way. Is there a particular person that you are grateful for, who helped get you to where you are? Can you share a story?
“YES! I know, it’s cliché, but it’s MY MOM! She was an incredibly hard worker — not just because she never seemed to rest while raising five kids, but also because she never hesitated to pick up extra nursing shifts when my dad was between jobs. She always told us, without complaint, ‘You just do what you have to do.’ That work ethic definitely rubbed off on me and my siblings.
More importantly, she was known as the ‘meanest mom on the block.’ She said NO to all the things that other parents allowed, setting rules and limits that drove us crazy as teens! Growing up with such a strong woman who unapologetically set boundaries for the sake of our family completely shaped how I balance work and family life today.”
You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
First and foremost (and what always emerges as my number one character strength on any self-analysis): Love of Learning! No matter the challenge, as soon as I identify a challenge, I IMMERSE myself in learning. I’ve utilized this trait in EVERY domain of my life. In my charitable leadership roles, I introduced myself to the world of fundraising through books and podcasts, leading teams through successful campaigns to the benefit of my community. In parenting, I continue to tackle challenging behaviors while raising my neurodivergent teen by continuously learning the best techniques from the brightest of specialists. As a professional and entrepreneur, I approach challenges with a growth mindset, recognizing that any challenge can be quickly overcome with additional learning and practice!
Leadership is another quality trait instrumental to my success. Whether leading my middle-school church group, successfully creating and executing our local YMCA’s first-ever development committee, or serving as a coach facilitator of the World Happiness Summit in March of 2025, I am one of the first to step up and lead. I’m first to raise my hand and thoroughly enjoying helping to lead teams through executing of a goal.
Last, but certainly not least, a sense of humor. I don’t take myself too seriously, and I believe it’s a quality that, when used in conjunction with my leadership, makes me very approachable. It also helps to build team morale and trust when organizing a team effort. I find that I often use humor in my charitable leadership roles when up against a contentious challenge. Introducing humor helps diffuse tension so we can regroup and find common ground as a team.
Ok, fantastic. Let’s now turn to the crux of our interview. Can you share a small health habit you adopted that had an unexpectedly large impact on your physical or mental well-being? What inspired you to make that change?
It sounds incredibly minor, but one of the first small habits I introduced that has been INSTRUMENTAL to my mental well-being was to begin waking before my children. When my second son was born, my oldest was just starting to exhibit some developmental challenges and behaviors. Being THROWN into my day with demands and crying from two cribs was overwhelming. I felt behind before the day even started.
I began waking an hour or so before my children awoke, able to enjoy my coffee in the peace and quiet of my home. This became the foundation of the strong morning routine that I maintain today.
What advice would you give to someone who struggles with consistency? How can they build daily habits without becoming overwhelmed?
If you’re struggling with consistency, you’re likely biting off more than you can handle right now. Start with a goal so small that it’s almost impossible not to do it. Create that tiny habit, allowing those daily bursts of dopamine to keep you motivated as you successfully accomplish them, and build on this one small goal once the first habit becomes part of your life.
How do you identify which habits are worth focusing on, and which might not provide meaningful results? Do you use any specific frameworks or tracking methods?
Intrinsic goals are goals that will bring us genuine, personal fulfillment (think time with family, health, etc.) Extrinsic goals bring us external reward or recognition (think salary, penthouse apt, etc.) Accomplishing extrinsic goals can be incredibly important to achieving our milestones and keeping us motivated and content in the short-term. However, if the extrinsic goals you set for yourself are not leading to intrinsic goals that are aligned with your values and priorities, you’ll likely end up feeling dissatisfied and unfulfilled with your life.
A common scenario is getting caught up in the excitement and motivation that comes with extrinsic achievements like the salary increases or promotions. Only to eventually recognize that it has created a day-to-day life that is working directly against some of your most meaningful intrinsic goals, like increased quality time with family. You realize that you are “out of alignment.”
For this reason, you must be sure you have a method to identify and track your long-term goals across domains of your life. Break them down weekly and daily into your everyday tasks. Take a step back to see where you’re headed, so you have the opportunity to see If you’re climbing the “wrong mountain”.
Be sure you have a method to identify and track your long-term goals across domains of your life. Break them down weekly and daily into your everyday tasks. Take a step back to see where you’re headed, so you have the opportunity to realize you’ve spent far too long climbing the wrong mountain.
I use the Michael Hyatt “Full Focus” planner system, which encourages the setting and executing of goals across domains, including family, work, and community to name a few.
Can you explain how compounding benefits work when it comes to daily health habits? Have you experienced any surprising long-term transformations from seemingly small changes?
Oh my goodness, ABSOLUTELY! As I share in my workshops, creating and achieving the smallest of goals or habit change releases a burst of dopamine (the good kind!), helping to create a feedback loop that reinforces progress and keeps us feeling good. The small habit change of waking before my kids truly set the foundation for forming other early morning habits including daily and weekly intention setting (my daily Big 3), reflective journaling, and creating a consistent mindfulness meditation practice. Implementing each of these habits plays an instrumental role in keeping me mentally strong and incredibly effective in progressing my personal and professional goals, all while managing four kids, a full-time job and community commitments.
What are “5 Health Habits That Lead to Great Results”?
- Create a sleep schedule, AND STICK TO IT! Going to bed and waking up at the same time each day helps regulate your body clock and ensures you get the essential 7 hours of sleep each night. Prioritizing this keystone habit makes it much easier to implement other positive changes and stay disciplined.
- Start the day with solitude. Whether it’s a quiet cup of coffee or a short mindfulness meditation, creating space each morning for reflection helps clarify what you want and need in life. Taking this time in the morning is one small but effective way to care for YOUR needs before you begin taking care of everyone else’s.
- Identify your top three goals for the day. In today’s world of distractions, it’s so important to be very intentional. Even small goals can create a sense of accomplishment, triggering a burst of dopamine — the reward chemical that boosts motivation and a sense of agency as you move toward what you want.
- Acknowledge your wins. Our natural negativity bias keeps us focused on what didn’t go well, so it’s critical to intentionally celebrate what did go well. Recognizing at least one win each day reveals to us our progress and strengthens emotional resilience.
- Create a screen-free bedtime routine. Shutting down screens and eliminating blue light exposure at least an hour before bedtime regulates our melatonin and sleep cycle making it much easier to get the deep, full night’s sleep we need so we continue to build the healthy habits that lead to success.
What role does mindset play in forming new habits?
Mindset is CRITICAL!. Having a growth mindset, or believing that there is always an opportunity for success through effort and learning, enables us to see our goals are totally achievable. When we believe we can achieve a goal, we tend to commit the necessary attention and resources to it.
How do you maintain motivation when the results aren’t immediately visible?
The use of habit trackers and reflecting daily on your wins are two strategies essential to maintaining motivation when results are not immediately visible.
A habit tracker allows us to avoid the “all-or-nothing” trap, allowing us to focus on improving consistency over perfection. It creates a tangible visual representation of our progress, and we’re less likely to give up after missing a day or two.
Documenting our daily wins reminds us that we’re always making progress. It’s so easy to solely focus on how far we still have to go, without giving much attention to the growth we’ve made to date. This practice forces us to focus on how far we’ve come when we’re less inclined to do so.
How can our readers further follow your work?
So many ways!
Follow me on social for tips and videos:
LinkedIn at: www.linkedin.com/in/ally-meyers
Instagram at: www.instagram.com/allison.m.meyers
Science-backed Well-being Resources and Strategies that empower leaders and their teams to thrive in today’s world (weekly email):
https://subscribefivetothrive.myflodesk.com/subscribefivetothrive
Website (Additional Free Resources): www.allisonmeyers.com
Thank you so much for sharing these important insights. We wish you continued success and good health!
About The Interviewer: Dr. Bharat Sangani is a cardiologist and entrepreneur with over 35 years of experience, practicing in Gulfport, Mississippi, and Dallas, Texas. Board-certified in Internal Medicine and Cardiology, he specializes in diagnosing, treating, and preventing cardiovascular diseases, including heart disease and hypertension. In 1999, Dr. Sangani founded Encore Enterprises, a national real estate investment firm. Under his leadership, the company has executed transactions exceeding $2 billion, with a portfolio spanning residential, retail, hotel, and office developments. Known for his emphasis on integrity and fairness, Dr. Sangani has built Encore into a major player in the commercial real estate sector. Blending his medical and business expertise, Dr. Sangani created the Life is a Business mentorship program. The initiative offers guidance on achieving balance in health, wealth, and relationships, helping participants align personal and professional goals. Now based in Dallas, Texas, Dr. Sangani continues to practice cardiology while leading Encore Enterprises and mentoring others. His career reflects a unique blend of medical expertise, entrepreneurial spirit, and dedication to helping others thrive.
