4. Move your body in ways that feel good
Exercise is an important aspect of overall health and wellness. And while exercise looks different for every physical body, it is a key factor in building healthy habits.
In the same Harvard study, healthy physical activity for 30 minutes a day was named a key healthy lifestyle factor. Participants in this study took part in moderate to vigorous activity, which could mean something as simple as a brisk walk.
Beyond longevity, exercise has its own host of health benefits. According to the CDC, regular physical activity is one of the most important things you can do for your health. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety — and help you sleep better.
It can help with weight management. It can help reduce health risks like diabetes, cancers, and bone density. And one of the best benefits of physical activity is the variety of options. You can bike, swim, hike, walk, do yoga, run, dance, strength train, and more. Virtually any way you can move your body can count as physical activity.
But how do you make this habit stick? These tips, backed by science, can help you get started.
- Give it time. A month, to be exact. Research suggests that committing to four weeks of exercise can help you build a routine. One study found that people who exercised for 28 days were more likely to be exercising 10 months later.
- Combine something you crave with your exercise routine. Maybe this is binging the latest episode of Yellowstone while you’re on the elliptical. Or maybe this means your brisk, 30-minute walk has a final destination: your favorite coffee shop. By bundling something you love with exercise, you can increase the rate at which you exercise.
- Set small goals. Maybe you start by committing to walking more every day. The next time you go to the grocery store, try parking in the furthest spot instead of the closest.
Or maybe you start by walking your dog three times a day instead of two. Set an alarm to make sure you get up and move your body at lunch. Whatever your fitness goals are, start small and make them achievable. Then, build from there.
- Be flexible. Life happens. The best-laid plans are disrupted at any moment of the day. If you regularly reserved your lunch hour as your workout time but needed to push through a work project, be flexible. You’re more likely to develop the habit if you prioritize flexibility.
- Find an accountability partner. Committing to the social aspect of exercise can help keep you accountable. Maybe that means you have a weekly yoga class buddy or you and your partner go on a run every Sunday. Whatever it is, find ways to make your exercise routine social.
Everyone can experience the health benefits of physical activity — age, abilities, ethnicity, shape, or size do not matter. Move your body in ways that feel good — and find what works best for you.
5. Practice self-care and self-compassion
While it may not appear to be a “habit,” self-care is an aspect of creating healthy habits that’s crucially important.
Change is hard at any level. It often challenges us to move outside of our comfort zones. It disrupts our status quo. It can bring fear, uncertainty, and anxiety. But it also can bring incredible growth and development. Change itself can help change your life.
So when it comes to changing your lifestyle to adopt more healthy habits, it’s natural to feel some resistance. It’s also natural to feel emotions like guilt, shame, or embarrassment.
But here’s the catch: that’s where self-compassion comes in. Self-compassion comes in three components:
Here’s how self-compassion might show up in your own healthy habits journey. You might have a “cheat day” and order a steak instead of a salad. Be kind to yourself and recognize that it’s OK to indulge in moderation.
Or you might be out with friends and deliberating on whether or not you should order that second drink. You might, or you might not. No matter what your decision is, you’ve gone through the steps of mindfulness. How will that second drink make me feel? Am I enjoying myself in the present moment? What will make me feel my best in this moment?
It’s easy to label behaviors associated with building healthy habits as wrong or bad. That’s where we’d like to challenge you to practice some self-care and self-compassion. Research shows that self-compassion can increase motivation to change. This is because it allows us to objectively evaluate areas for improvement.
6. Practice mindful eating
Mindful eating goes beyond choosing nutrient-rich foods; it's about savoring each bite, paying attention to hunger and fullness cues, and cultivating a positive relationship with food. Incorporate this habit by taking time to appreciate your meals, eliminating distractions, and listening to your body's signals. Ask yourself how different foods make you feel and make choices that align with your well-being.
7. Fuel your body with nutrient-rich food
Fueling your body with good, nutritious food is so important to achieving a healthy lifestyle. In the same Harvard study mentioned above, researchers identified five healthy habits. Maintaining a healthy diet was identified as a key factor to living a longer, healthier life. But what does that mean?
In this study, a healthy diet was calculated and rated based on reports of regular healthy foods. This included things like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids.
Dark, leafy greens are especially rich in nutrients and have excellent health benefits. Leafy greens tend to contain a lot of vitamins A, B, C, E, and K. Leafy greens tend to contain higher levels of fiber, iron, magnesium, potassium, and calcium. They also have played roles in blocking the early stages of cancer. All in all, veggies are a win for your body.
8. Limit processed foods
Researchers found that participants who maintained a healthy diet avoided certain foods. Of course, no food is “off-limits.” A healthy relationship with food is free of guilt or shame. And sometimes, enjoying the occasional cheeseburger is needed (and satiating). Science shows that avoiding things like added sugar, baked sweets, trans fats, added salt, and processed and high-fat meats has incredible health benefits.
Minimize your intake of processed foods, which are often high in unhealthy fats, sugars, and additives. Opt for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. When grocery shopping, focus on the perimeter of the store, where fresh produce and whole foods are usually located. Gradually replacing processed snacks with healthier alternatives will contribute to sustained energy levels and overall health.
We know humans have a complicated relationship with food. It’s important to be mindful of our eating habits. Adopting healthy eating shouldn’t also come with feelings of guilt, shame, and self-criticism. But oftentimes, it’s easy for those emotions to surface when changing our diet.
9. Cultivate gratitude
Cultivating gratitude is a powerful habit that positively impacts mental well-being. Take a few moments each day to reflect on things you're grateful for. This could be done through journaling or simply pausing to appreciate the small joys in life. Gratitude promotes a positive mindset, reduces stress, and enhances overall life satisfaction and contentment.
10. Start a mindful breathing and meditation practice
Incorporate mindfulness practices such as deep breathing exercises and meditation into your daily routine. These activities can help reduce stress, improve focus, and contribute to emotional balance. Find a quiet space, set aside a few minutes, and focus on your breath. Apps and guided meditation sessions can be helpful for beginners.
11. Focus on your mental hygiene
Mental hygiene is as crucial as physical hygiene. Take breaks throughout the day to reset your mind. Step outside for fresh air, practice deep breathing or engage in a brief mindfulness exercise. Recognize when stress is building up, and proactively address it through short mental breaks. Maintaining mental hygiene contributes to resilience and improved cognitive function.
12. Learn something new regularly
Stimulate your mind by consistently learning new things. This can range from picking up a new hobby, diving into an educational podcast, reading diverse genres, or taking online courses. Learning not only keeps the brain active but also adds a sense of accomplishment and purpose to your life. Set aside dedicated time each week for intellectual exploration.
13. Connect with nature
Spending time in nature has proven benefits for both physical and mental health. Incorporate outdoor activities into your routine, such as hiking, gardening, or simply taking a stroll in a nearby park. Nature has a calming effect on the mind and helps alleviate stress. Sunlight promotes a range of health benefits from supporting vitamin D consumption to helping regulate sleep cycles. Consider detaching from social media and instead scheduling regular nature breaks to rejuvenate your spirit.
14. Set boundaries for work-life balance
Achieving a healthy work-life balance is crucial for overall well-being. Establish clear boundaries between work and personal time. Avoid checking work emails during non-working hours, set realistic expectations, and prioritize self-care. Communicate your boundaries with colleagues and family members, ensuring you have dedicated time for relaxation and leisure.
15. Engage in social acts of kindness
Acts of kindness, whether big or small, contribute to a sense of purpose and happiness. Incorporate this habit by regularly engaging in acts of kindness, such as volunteering, helping a neighbor, or simply expressing gratitude to others. These positive interactions foster a sense of community and reinforce the interconnectedness of individuals.
16. Prioritize mental health check-ns
Regularly check in with your mental health, just as you would with your physical health. This involves being attuned to your emotions, recognizing signs of stress or anxiety, and seeking support when needed. Incorporate mental health check-ins into your routine, perhaps through journaling or periodic self-reflection. If necessary, consult with a mental health professional or life coach for guidance.
3 ways to start building healthy habits
Hopefully, by now, you’ve identified some healthy habits you’d like to implement into your routine. But now you’re left with this question: where do I start dropping bad habits and trading them for new healthy habits?
1. Stack your habits
Experts say the best way to form a new habit is to tie it to an existing one. This is called “stacking your habits.” Take a look at your existing patterns or habits and see if there’s an opportunity to add to them.
- For diet: Let’s say you order lunch every day. Try swapping your regular side of french fries for a side salad instead for a healthy meal.
- For exercise: Let’s say you walk your dog every day. Could you challenge yourself to walk four blocks more than you usually do?
- For sleep: Let’s say you go to bed every night at 9 p.m. but you tend to watch Netflix before falling asleep. Could you reduce the screen time and pick up a book instead?
2. Start small
Research shows that tiny habits are easier to create than large-scale changes. It may seem counterintuitive to start small, but you’ll see it pay dividends. Small habits can snowball into big changes. Think of ways you can set small, achievable goals that’ll have a big impact.
- For diet: It could be as simple as switching out a new coffee creamer with less sugar every day.
- For exercise: If you are sedentary most of the day while working, find a 5-minute break in between meetings.
- For sleep: How about charging your phone in a different room instead of leaving it under your pillow?
3. Do it every day
Habits take a long time to become a part of a routine. Consistency is key to creating lasting change. One study found the median time for a task to become a habit was 66 days. Once it becomes a habit, it also becomes a behavior change.
No matter what you’re committing to changing, a healthy habit starts with repetition and consistency. Writing your goals down on paper can help you better stick to them — it’s scientifically backed.
Create lasting change
Change is hard. But it’s not impossible.
No matter where you are in your journey to well being, adding healthy habits to your routine has no downside. Sometimes, it just means taking that first step to commit to healthy living.
Creating good habits starts with making small changes to your daily routine. You can achieve your goals once you’ve identified what changes you’d like to make. With the right tools and resources (with a dose of self-compassion), you can create a healthier, happier life for yourself.
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