When health takes a back seat
Stress has become a part of the daily working life for many of us – almost as common as the daily briefing or Friday deadline. Between client projects, prospecting, admin tasks, and finances, there's often little time left for something as fundamental as our health.
The numbers show how much pressure we’re under: In 2024, 91% of working people – including many freelancers – reported experiencing extreme stress. Almost half reported mental strain, over 70% struggled with late payments or ghosting by clients. Despite growing awareness of health issues, implementing changes in daily life often falls by the wayside.
The most common symptoms: physical exhaustion, sleep disorders and difficulty concentrating. Despite growing attention to topics like mental health or work-life balance, many find it difficult to take the next step and actually instill healthier habits in their daily routine.
This isn't just true for the webinar participants – it was also Phil Ruttens' own experience.
From party mode to health coach – How to trigger change?
Phil is now the founder of TITEOS, a digital system for sustainable health habits. Just a few years ago, his daily life looked very different: "My favorite sport was pub crawls and business events. My favorite foods were pizza, pasta, burgers and beer." It took an autoimmune diagnosis in his early 40s to bring about change. His body sent him a clear signal – and Phil began to radically transform his life. Today he says: "Everyone is busy. Everything seems important. Until you get sick. And then you realize: there's nothing more important than health." Fortunately, we don't have to wait for the alarm. With Phil's tips, we can take action now.
The maze of health myths – what really works?
After his diagnosis, Phil didn't only seek to change his lifestyle – he wanted to get to the bottom to understand what the real solutions were. He tried everything: blood work, Paleo, CrossFit, ice baths, meditation apps, and supplements worth several hundred euros per month. "It's hard to measure what really works – especially when you're testing multiple things at once. I probably wasted a lot of money." In the jungle of biohacks, influencer tips, and health hypes, it became clear: lots of hacks sound like a good idea, but not everything really helps. That's why Phil now uses AI tools to systematically check scientific sources, in order to debunk myths and create clarity for himself and his clients.
Examples of widespread but misleading health myths:
- Magnesium cures anxiety states
- Eating fat makes you put on weight
- Lemon water detoxifies the body
- Detox teas cleanse the system
- Late-night snacking ruins sleep
Phil's conclusion: health doesn't need trends – but rather honest, longterm solutions.
The five pillars of healthy habits – simple but effective
‘57?!!’ asks one participant in amazement when Phil reveals his age – shortly before presenting the core of his methods. And indeed: fit, well-trained, full of energy – Phil is living proof that healthy habits really do work.
At the heart of his programme are five areas of life that he believes are crucial for a long, healthy and powerful life. No trends, no shortcuts – just what has been proven over many years.
1. MIND
Mindfulness instead of overthinking.
Meditation, breathing exercises, journaling – not as self-optimisation tools, but as daily mini anchors. The aim is to recognise stress patterns, sharpen your focus and (re)discover inner peace.
- Meditation & breathing exercises: a few minutes a day is enough
- Gratitude & kindness: consciously integrate into your day
- Body scan & joy play: feel your body, allow yourself to feel joy
2. LIFE
Less noise, more clarity.
Light, nature, real connections – all of these things are fundamental to Phil. So is the conscious use of energy sources and energy drainers.
- Light & nature: get some daylight every day, preferably in the morning
- Minimalism & order: creates mental clarity
- Connections & energy check: what is good for me – what isn't? Which routines fit into my everyday life?
3. EAT
Back to real nutrition.
No extreme diets, no restrictions – just balanced meals with real nutritional value. Ingredients that are as natural as possible, including high-quality proteins and with minimal processing.
- Macronutrient balance: keeping an eye on proteins, fats and carbohydrates
- Whole foods instead of ultra-processed: the more natural, the better
- Meal prep & hydration: planning and drinking help with implementation
‘Supplements are no substitute for a healthy diet,’ Phil reminds us at this point.
4. MOVE
Do exercise that feels good.
Instead of a rigid program, Phil focuses on variety and sustainability. Sometimes CrossFit, sometimes kettlebells, sometimes a round of stretching on the mat.
Particularly effective for him: Somatic movement – mindful exercises that connect body and mind. “When you are aware of your body's sensations, you can also change your thoughts and feelings more easily,” he says.
Other components:
- Mobility & functionality: stay flexible instead of just ‘fit’.
- Variety: interval training, strength training, cardio in the park – combine individually.
- Fun & sustainability: only what you enjoy doing will last in the long term.
5. REST
Restoration is not simply a luxury.
Restful sleep, conscious breaks, less screen time – for Phil, this is not an extra, but a vital factor in maintaining his health. Even the best diet is useless if the body never gets any rest.
Important building blocks:
- Sleep routine & screen breaks
- Stretching & somatics (e.g. in the evening for relaxation)
- Journaling & reading: for mental relief
Health doesn't start in the gym – it starts in your head.
Instead of striving for perfection, Phil focuses on small, clear steps – and recommends concentrating on one area at a time. Because it's not about acquiring more knowledge, but about how we can truly integrate healthy habits into our lives.
Motivation gets you started – discipline keeps you going
The webinar survey confirmed that the biggest hurdle on the path to a healthy lifestyle is not a lack of knowledge or a lack of time. It is mainly due to a ‘lack of discipline or motivation’.
But motivation only gives us the initial impetus. Those who rely solely on motivation will experience constant ups and downs. On the other hand, those who work with discipline – i.e. small, repeatable actions – make progress in the long term.
Phil also admits: “I'm not always motivated. But my discipline has helped me keep my body and health consistent over the years.” His golden rule: “Don't skip twice.”
A rest day is okay and important for recovery. Two days in a row, however, means the habit is broken. That's why it's better to take small steps – but do them regularly. Even a 2-minute ritual counts. The main thing is to stick with it. ‘Consistency beats perfection.’
Because every small step – every mini exercise – counts by minimally changing your mindset and self-image.
Why do our healthy intentions fail in reality?
“The principles are actually simple. What's difficult is implementing them in everyday life.” But why?
The psychology behind our habits
Often, it's not a lack of knowledge. It's what our brain does automatically when it's under pressure. During the webinar, Phil explains the so-called habit loop – the mechanism behind our everyday routines:
- Trigger (cue) – e.g. tiredness, stress or boredom
- Craving – the need for relaxation or distraction
- Routine (response) – checking your mobile phone, getting a coffee, eating sweets
- Reward – short-term relief, a dopamine rush
The problem: this cycle usually happens unconsciously – and becomes more entrenched with each repetition.
Tips: how to replace unhealthy routines with healthy ones
The theory is clear – but how can you actually break old patterns in everyday life?
Phil suggests specific approaches for redesigning the so-called habit loop in small steps – without pressure, but with structure. “You don't need more motivation. You need less resistance.”
1. Observe & recognise
Change begins with mindfulness: when do you automatically reach for your mobile phone? What makes you eat snacks or skip your workout? Only those who recognise the recurring triggers (cues) can establish new habits in a targeted manner.
2. Test new reactions
Instead of reacting on autopilot, you can incorporate small, healthy alternatives:
• Instead of crisps: a handful of nuts
• Instead of scrolling through Instagram: 3 minutes of stretching
• Instead of chocolate: 10 conscious breaths
3. Design rewards consciously
For a new routine to stick, it has to feel good. Phil emphasises:
→ ‘If there's no reward, the new habit won't last.’
Whether it's a feeling of clarity, lightness or simply pride – even small successes deserve recognition.
4. Snack habits: small but effective
The easiest way to get started is with snack habits – mini habits that take a maximum of five minutes.
Why? Because the biggest hurdle is usually not the time, but getting started. And the smaller the step, the greater the chance that you will actually take it.
5. Use a feedback loop
What works well can stay. What causes stress can go.
Phil advises: regularly observe how your new routines feel in everyday life – and adjust them instead of forcing yourself to stick with them. “Discipline is your choice between what you want now and what you want most,” says Phil.
Get out of your comfort zone – and into growth mode
Change is rarely comfortable. And that's exactly why we find it so difficult. Our brains love routines, even if they're not good for us – because they feel safe. Healthy habits don't develop in your comfort zone. They require courage, curiosity – and sometimes a little friction.
According to Phil, change builds up from these four zones:
- Comfort zone: Everything runs automatically here – but there is no change.
- Fear zone: Doubts, excuses and uncertainty slow you down.
- Learning zone: First steps, new skills, growing self-confidence.
- Growth zone: The new habit becomes second nature – and contributes directly to your goal.
The path is rarely linear – but every step counts. And best of all, with every small success, your comfort zone expands.
Simple tips for tracking your progress
“You can't manage what you don't measure,” says Phil. Or in other words: if you want to improve your health, you need to know where you stand. But don't worry: you don't need a £600 smartwatch or a love of Excel spreadsheets.
Instead, Phil recommends pragmatic solutions that can be easily integrated into your everyday life:
- Use what you already have: Your smartphone can do more than you think. Many health functions are already pre-installed – for example, via Apple Health (iPhone) or Google Fit (Android). Free apps for exercise, nutrition or mindfulness also provide valuable insights – at no extra cost.
- Less effort – more automation: Phil advises: Make it as easy as possible for yourself. The best tools are the ones that run automatically. Because if you have to write everything down manually, you'll quickly lose motivation. The TITEOS app, for example, integrates seamlessly with Garmin, Fitbit, Oura or Apple Health – and collects your data without you having to actively enter anything.
- Simply evaluate instead of measuring: You can feel changes even without technology – e.g. through small self-checks:
→ How rested do you feel in the morning on a scale of 1 to 5?
→ How clear was your head in the last meeting?
→ How regularly did you implement your mini habits?
- Personal progress tracking: With TITEOS, you can tick off your snack habits every day, receive reminders and see your progress displayed graphically. No pressure, no judgement – just simple reflection that motivates you. Phil says: “You don't have to be a data nerd. But a little overview can work wonders.”
From knowledge to action – how can TITEOS help?
TITEOS isn't just another self-improvement tool – it's a digital coach for real change. It's based on everything Phil has tried, questioned and found to be effective:
✓ The 5 pillars (Mind, Life, Eat, Move, Rest)
✓ Snack habits – small habits with a big impact
✓ The psychology of habit formation – simplified, understandable and applicable
✓ Personal support – for anyone who wants to get started, not just read about it
Everything is managed via the TITEOS app – including reminders, reports and integration with popular trackers such as Garmin, Fitbit and Apple Health.
“Most people know what would be good for them – but they need someone to support them.”
That's why TITEOS focuses on:
- Structured support instead of overwhelming users with information overload
- Real people, not just automated programmes
- Simplified decisions instead of constant self-discipline
“AI is a great tool – but in the end, it still takes people to really stick with it.”
It is precisely this combination of technology and people that counts at Malt. Because people who work independently need solutions that are suitable for everyday use – digital, but not distant. That's why our team constantly monitors which tools and technologies really support freelancers: from smart health apps to AI-based habit tracking.
In the Malt Resource Centre and via our newsletter, we regularly share insights, tips and trends on mental and physical health in everyday project work.
Here's how you can try Titeos:
Test the 1-month programme for free
Book a 15-minute info call with Phil
Or write to Phil directly on LinkedIn – he looks forward to hearing from you.
