13 healthy habits to start daily for a healthier lifestyle
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Healthy habits are the foundation of a healthy life. We share 13 habits to start today to support your wellbeing including sleep, exercise, and mindfulness.
Research suggests that small, positive changes in how you live each day create a happier, healthier you over time. So if you’re seeking more energy, less stress, better sleep, and a deeper sense of health and wellbeing, it’s all about the habits you commit to and complete daily.
What are healthy habits?
Healthy habits are everyday behaviors that positively impact your physical, mental, and emotional health. These habits can help prevent chronic diseases, improve mental and physical health, and foster a higher quality of life. Unlike quick fixes or fad trends, these habits aren't about instant results or overnight transformations.
Positive habits—like choosing a salad over fast food or dedicating ten minutes daily to meditation—might not revolutionize your health in a day. However, their cumulative effect can substantially influence your wellbeing over weeks, months, and years.
But why is consistency so vital? Turns out, our bodies and minds thrive on routine. When we repetitively make choices that nourish us, it strengthens neural pathways in our brain, making it easier to continue these behaviors. Over time, what might initially have felt like an effort becomes second nature, seamlessly integrating into your daily life.
The benefits of creating healthy habits
Establishing and maintaining healthy habits is not just about extending lifespan—it’s about enhancing the quality of your life. Each positive choice has a ripple effect, bringing many benefits and inspiring more changes. Here are some of the rewards of cultivating healthy habits:
Energy: Through increased activity, you might experience improved stamina, enhanced immune response, and a decreased risk of chronic diseases like hypertension, diabetes, and heart conditions.
Vitality: Keeping hydrated, eating foods rich in antioxidants, and ensuring sufficient sleep can result in clearer skin, better posture, and more efficient metabolism.
Sharper cognitive abilities: Activities like reading, puzzles, or learning a new skill help enhance memory and cognitive functions, reducing the risk of degenerative diseases like Alzheimer's disease.
Handling stress: Mindfulness practices and physical activities ensure better stress management. Over time, these habits can help develop resilience against unexpected emotional upheavals.
Emotional balance: Habits like meditation, adequate sleep, and social interactions can reduce the risk of mental health issues such as depression and anxiety.
Improved relationships: Being mentally and physically healthy often translates into better personal relationships. A balanced emotional state makes one more empathetic, patient, and understanding.
Community engagement: Healthy individuals often find more energy and enthusiasm to participate in community events, social gatherings, and group activities, enriching their social circle and experiences.
Extended life span: Multiple studies link healthy living with longevity. But more than just adding years to life, these habits ensure the added years are free from debilitating conditions.
Richer daily experiences: When you’re in good health, everyday experiences become more enjoyable. Simple pleasures like walking in a park, playing with kids, or indulging in a hobby become more meaningful and fulfilling.
Sounds like healthy habits are really the key to a wonderful life! So how do you begin to implement them?
13 healthy habits to start today
Starting new healthy habits can seem daunting at first. However, the process becomes less intimidating by breaking it down into manageable steps. Here are the top 10 healthy habits to kickstart your journey towards a healthier, more balanced lifestyle.
1. Get some exercise
We all know exercise is awesome for health, from fighting obesity to boosting energy. But most of us struggle to keep up with the daily recommendations. It can be hard to fit exercise into a busy schedule, especially when juggling work, family, school, and chores. Motivating yourself to exercise when you’re tired and stressed can also be hard. So why do it?
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.
-Centers for Disease Control and Prevention
Exercise can also boost energy and mood. A great place to start is with a walk. Regular walking is a simple yet effective habit with numerous benefits for physical and mental health. Plus, walking provides an opportunity for relaxation, letting go of stress, and clearing your mind.
💙 On days where you can’t make it to the gym, or out onto the hiking trails, try some gentle movement at home. The Daily Move with Mel Mah is a great practice to incorporate into your day to day when you can’t leave the house.
2. Eat a balanced diet
What you put into your body directly impacts your health since our bodies derive energy and nutrients from our food. A balanced diet ensures you get all essential vitamins, minerals, and other nutrients crucial for optimal function.
Adding more plant-based foods to your diet is a great place to start. Fruits and vegetables can help maintain healthy cholesterol and blood pressure levels, reduce the risk of chronic conditions, and provide essential nutrients.
Focus on whole foods: colorful vegetables, lean proteins, whole grains, and healthy fats. Remember to moderate processed foods, alcohol, sugar, and excessive caffeine.
Practicing mindful eating and prioritizing healthy meal preparation can positively affect overall wellbeing.
💙 Check out our Mindful Eating masterclass if you want to offer mindfulness a seat at the table.
3. Get sufficient sleep
Quality sleep is as important to our health as diet and exercise. Sleep is our body's repair mechanism. It rejuvenates the mind, repairs cells, and revitalizes the body's systems. Not to mention how much happier we feel when we’ve had a good sleep!
Aim for 7-9 hours of quality sleep. To rest reasier, create a serene sleeping environment. In an ideal world you want it dark, cool, and quiet. Consider setting a sleep schedule and sticking to it, even on weekends.
💙 When it’s time to settle in for the evening try Unwind into Sleep with Chibs Okereke.
4. Stay hydrated
Water is essential for the proper functioning of all body cells, tissues, and organs. Drinking enough water maintains body temperature, aids digestion, lubricates joints, and flushes out harmful toxins.
Drink at least 8 cups (64 ounces) of water daily, more if you're active or live in a hot climate (up to a sensible amount). If you don’t like the taste of plain water, infuse it with natural flavors like cucumber or lemon. If you’re concerned you may be drinking too much water, consult your healthcare provider.
5. Limit screen time (or at least be mindful of it)
In today's digital age, it's all too easy to become consumed by our screens. Excessive screen time can lead to eye strain, disturbed sleep, and an increased risk of obesity. Taking regular breaks from screens and engaging in other activities, like reading or spending time outdoors, is essential.
Set aside specific times for non-screen activities every day. Opt for blue light glasses or use screen filters in the evening. Remember to follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
6. Socialize with friends and family
Humans thrive on social connection. Building and maintaining positive relationships can provide a sense of belonging and boost mental health and longevity. By prioritizing quality time with family and friends, engaging in meaningful conversations, and participating in social activities, you can enhance your mental and emotional wellbeing.
Prioritize face-to-face interactions. Join clubs, attend workshops, or simply engage in regular catch-ups with loved ones. If you feel disconnected from your people, reach out and ask to make plans. It’s okay to ask for what you need.
💙 Looking to deepen your friendships, check out our Meaningful Practice for Meaningful Friendship series
7. Adopt a growth mindset
Keeping the brain active and engaged enhances its functionality and can delay cognitive decline. For example, devoting just 30 minutes each day to reading can have long-term benefits for your brain health and stress reduction.
Reading stimulates our minds, enhances cognitive function, and reduces stress levels. Another example is engaging in new hobbies. Hobbies are not only enjoyable but also beneficial for stress reduction. Whether painting, playing a musical instrument, or gardening, they provide a healthy outlet for your feelings.
8. Spend time in nature
Nature has a remarkable ability to nurture our minds and bodies. Spending time outdoors and connecting with nature can improve cognitive function, reduce stress, and boost overall mental health.
Get outside as often as you can, preferably several times a day. Whether going for a hike, taking a walk in the park, or simply sitting in a garden, immersing yourself in nature is the goal.
💙 When you can’t get out into nature, bring nature to you by listening to a beautiful soundscape like Alpine Meadow.
9. Practice mindfulness
Mindfulness is a powerful practice that can reduce stress, improve mental health, and promote overall wellbeing.
Dedicate a few minutes daily to mindfulness practices. Use apps like Calm for guided sessions, including meditation and simple breathing exercises to anchor you to the present.
💙 New to mindfulness? Try out Mindfulness for Beginners with Jeff Warren.
10. Meditate
Daily meditation helps reduce stress, improve focus, and promote emotional wellbeing. Even a few minutes each day can contribute to a healthier lifestyle.
💙 Looking for a short meditation to get you started? Start here.
11. Take micro-breaks
Micro-breaks are short, planned pauses, usually lasting no longer than 5 minutes, taken throughout the day to divert attention from monotonous or demanding tasks. Incorporating micro-breaks into your daily routine can help alleviate mental fatigue and enhance focus.
Step away from your desk to stretch, look out the window, or breathe deeply. By allowing your brain to reset, micro-breaks contribute to greater productivity and less long-term strain on your mental and physical wellbeing.
12. Practice gratitude
Gratitude is more than a feel-good buzzword; it's a habit that has been shown to improve mental health and overall wellbeing. Setting aside time each day to acknowledge what you're thankful for can shift your focus away from what you feel you lack, towards appreciating what you have. This simple act can lower stress levels, improve sleep quality, and even boost your immune system.
Whether it's thanking a colleague for their help or simply appreciating a sunny day, the act of practicing gratitude can be a quick, effective way to bring positivity into your daily life.
13. Carve out time for self-care
We often relegate self-care to the back burner. However, making time for yourself can contribute to long-term mood elevation, reduced anxiety and better physical health. Self-care isn't just about spa days or indulging in treats; it's about taking time to do activities that nourish you both emotionally and physically.
What you consider to be self-care will be unique to you. It can range from reading a book, engaging in physical exercise, or enjoying a cup of herbal tea in silence. Setting aside even 15 minutes is a small investment of time that pays large dividends in your overall well-being.
Incorporating these habits doesn't mean overhauling your life overnight. It’s a step-by-step approach. Equally, don't be disheartened if progress seems slow.
Celebrate each victory, no matter how small, and don't beat yourself up over occasional slip-ups. With time, patience, and persistence, these healthy habits will become part of your daily routine, leading to a healthier and happier you.
How to make healthy habits stick
If you’re worried about sustaining the momentum of your new habits, we’ve got you. Here are the keys to developing and maintaining healthy habits:
Set clear goals: Perhaps you’re aiming for a certain number of hours of sleep each night, incorporating regular exercise, or making healthier food choices, having specific targets can help keep you motivated and focused on your goals.
Support from others: Whether it's joining a fitness class, enlisting the help of a workout buddy, or seeking guidance from a nutritionist, having a support system can provide the necessary accountability and encouragement to stay committed to your goals.
Anticipate challenges: You might be dealing with cravings, finding time in a busy schedule, or overcoming feelings of self-doubt. Having a plan in place can help you navigate these challenges and stay consistent in your pursuit of healthy habits.
Developing healthy daily habits may take time, dedication, and determination. But their positive impact on your body, mind, and emotions is well worth the effort. So, start with tiny sustainable tweaks, build momentum, and commit to a healthier lifestyle for a happier and more fulfilling life.
Healthy habits FAQs
What are some healthy habits?
Engage in regular exercise to boost physical health and reduce stress.
Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
Ensure sufficient sleep to rejuvenate both the mind and body.
Stay hydrated to aid metabolism and maintain overall body functions.
Limit daily screen time to reduce mental fatigue and promote better sleep.
Maintain social connections to foster emotional health and combat feelings of isolation.
Adopt a growth mindset for continuous learning and skill enhancement.
Spend time in nature.
Practice mindfulness to enhance your wellbeing.
Meditate to help reduce stress and improve focus.
Take micro-breaks to help alleviate overwhelm.
Practice gratitude to remind yourself of all the good in your life when times are hard.
Carve out time for self-care so you can nurture yourself.
What are some additional good habits?
Reading regularly to enhance knowledge and cognitive function.
Adopting a daily routine for structure and productivity.
Setting short-term and long-term personal goals to provide direction and motivation.
Reducing processed food and sugar intake.
Avoid smoking and limit alcohol consumption.
Practicing good posture, especially during desk jobs.
Investing time in hobbies and activities one is passionate about.
Doing good deeds for others.
Prioritizing self-care through activities that relax and rejuvenate.
What habits make someone healthy?
Healthy habits are a combination of physical, mental, and emotional practices that contribute to overall wellbeing. This includes habits related to nutrition, exercise, sleep, mental health, and social connections. Consistently practicing these behaviors can benefit long-term health and prevent chronic diseases.
Where should I start if I want to try out just a few new healthy habits?
Regular exercise: This habit is vital for cardiovascular health, muscle strength, flexibility, and mental wellbeing.
Balanced diet: This habit will ensure intake of essential nutrients, vitamins, and minerals for optimal body function.
Mindfulness practices: This is beneficial for mental clarity, stress reduction, and emotional stability.
Adequate sleep: An absolutely crucial habit to build for better cognitive function, emotional regulation, and physical recovery.
Calm your mind. Change your life.
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