Poor health and low energy levels can negatively impact every part of your life. Your creative spark can be destroyed, leaving you with zero inspiration and ideas. Work would become tedious and hard going, and your social life would become a shadow of what it used to be.
Life for you would no longer be fun. It’s a sorry state of affairs.
What you need to transform your life is a healthier lifestyle. One that will bring back your natural energy and zest for life. It will not only improve your physical health but produce everlasting beneficial effects on your mental health as well. It will also create a positive environment for the people in your surroundings.
By learning the best healthy habits to take and following the tips in this article, you’ll be able to get back to this optimum state in no time.
TABLE OF CONTENTS
What Are Healthy Habits?
You may be surprised to learn that more than 40 percent of the actions you perform every day aren’t actually decided by you. They’re actually habits. Habits dictate how we live, how we perform, and the results we achieve in life. This is why it is so important to have strong, positive habits.
In case you’re wondering what habits consist of, think of them this way: something that you regularly do without having to consciously think about.
According to Medical Dictionary, a healthy habit is
Positive habits are the basis of your success, while healthy habits improve your overall wellbeing and make you feel good. Good habits include things like regular exercise, a balanced diet, punctuality, keeping promises, etc.
Positive habits make it possible for us to do things without spending exorbitant mental effort. For instance, instead of thinking about how to walk down the stairs in the morning, this is taken care of by your subconscious mind, which has learned the habit of walking safely downstairs. You don’t need to think about moving your legs, controlling your balance, etc.
74 Healthy Habits to Improve Every Aspect of Your Life
Now you understand what habits are, and the benefits positive habits offer, let’s take a look now at 74 healthy habits to start with to transform your life. These habits are broken into four sections:
- Healthy eating habits
- Healthy living habit
- Healthy habits for a peaceful mind
- Healthy relationship habits
Healthy Eating Habits
1. Make Sure You Chew Your Food Well
Most people gobble down their food and don’t take the time to chew or enjoy it properly. If you’re one of these people, try slowing down your eating by chewing your food longer than you would normally do. You’ll enjoy the taste of your food more, and you’re likely to eat less too.
2. Stock Up on Healthy Food
At home, you snack on what’s in your cupboards, refrigerator, and freezer. If all you have in there is ultra-processed foods like fries, chocolate, and ice cream, then you’ll find yourself snacking on them (not a good idea). To break this habit, make sure you have loads of healthy foods in your home, like dried fruits, seeds and nuts to help satisfy your hunger cravings.
3. Aim to do 7,000 Steps a Day
Sounds like a lot? There’s been a saying in the health industry to take 10,000 steps daily to stay healthy, but this was believed to be more of a marketing tactic created by a Japanese company in 1965 than a scientific one.
Several researchers found that women who averaged 4,400 steps daily had a 41 percent lower mortality rate than those women who averaged 2,700 steps. It was also shown that mortality rates even lowered the more steps one would take, and eventually tapers off at 7,500 per day.
FREE Workout Plan for Your Home Workout Routine
4. Take a Walk at Lunchtime
Lunchtimes don’t need to be just for eating. You can use the time to get some valuable air, light, and exercise. I usually walk for half of my lunch break – the other half I leave for eating.
5. Freeze Your Fruits and Veggies
This is a great thing to do, as freezing these foods means they’ll last until you’re ready to eat them. And of course, you can freeze them when they’re at their peak, so they’ll taste great when defrosted and/or cooked. This technique is also a superb way to enjoy healthy fruits and veggies outside of their normal seasonal availability.
6. Focus on Colors, Not Calories
Too many people put their health and diet focus on how many calories they are consuming every day. But a healthy diet is not just about calories.
For example, there is a big difference between eating a handful of raw nuts and the same calorie amount of cake. Sure, the latter may taste better to you, but nuts will always be the healthier choice.
7. Add an Extra Serving of Greens to Your Plate
One simple way to boost your intake of healthy foods is to add an extra serving of greens to each of your meals. If you normally eat burgers and fries (not recommended!), start adding a portion of peas or a green salad to your plate. Over time, you can start increasing the greens and reducing the junk food.
8. Be Active Outside the Gym
I’m sure you’ve spotted people at work who go to the gym most mornings. They certainly know how to start their day well, but watch their habits afterward. Often they sit down all day at their desk, and no doubt go home and chill out in front of the TV.
While going to the gym is commendable, don’t make it your be-all and end-all. Get out in the fresh air and natural light and move your body the way nature intended by walking and running.
9. Eat Carbs Every Day
From time to time, carbs go out of fashion. We’re warned they’re bad for us and we should avoid them. However, no-carb and low-carb diets usually end up as fads. That’s because carbs are actually an excellent source of energy for our bodies.
Of course, our ancestors lived and thrived on carb-heavy diets for thousands of years. Just make sure you’re choosing healthy carbs instead of refined carbs.
10. Choose Healthy Fats
Not all fats are the same. Some are good for us, some are not. Which are the healthy fats? If you stick to cold-pressed extra-virgin olive oil, nuts, and avocados, you’ll be getting the essential nutrients you need – in the healthiest forms available.
11. Don’t Eat Until You’re Full
A healthy person’s stomach is the size of a fist, while an unhealthy person’s stomach can be the size of a football. It’s a shocking fact. The cause of the grotesque stomach expansion is overeating. When this is done regularly, the stomach starts to stretch. Consequently, the person needs to eat more and more to maintain that full, satisfied feeling.
How to avoid this? Always eat a little less than you think you need or would like. This will keep your stomach at its natural size – and your body at a healthy weight too.
There are benefits to intuitive eating, including building a better relationship with food.
12. Cut Down on Your Meat Intake
Have you heard of meat-free Mondays? This is exactly as it sounds, no meat is eaten every Monday. If you’re a big meat eater, then meat-free Mondays are a great way to reduce your meat intake immediately. And it will also introduce you to the delicious flavors available in vegetarian and vegan meals.
13. Halve Your Sugar Intake
We all know that sugar is bad for us, yet, most of us still consume masses of it every single day. The problem, of course, is that sugar tastes great. So good, in fact, that we literally become addicted to it.
Now, if I told you to go ‘cold turkey and cut out sugar completely from your diet tomorrow – you almost certainly wouldn’t be able to do it. That’s why I recommend a reasonable and attainable goal of halving your sugar intake. You can do this through simple steps like reducing or cutting out sugar in tea or coffee, stopping adding sugar to your cereals, and choosing healthier snacks (see No. 2).
The average American adult consumes an average of 77 grams of sugar per day, three times more than the recommended amount for women.
14. Swap Soft Drinks for Water
Soft drinks are typically full of sugar (or artificial sweeteners), coloring, and other nasties! They may taste good, but they’ll leave you feeling bad. Instead, ditch soft drinks and switch to drinking mineral water or filtered tap water. Your body will thank you.
15. Buy a Reusable Water Bottle to Keep on Your Desk
I used to come into the office and drink tea or coffee all day. I never thought about drinking water. Then I started to notice that some people brought in large, reusable water bottles that they kept sipping from throughout the working day. I decided to give this a go, and I was amazed by how easy it was to drink in excess of 500ml of water every day.
And the best thing? I noticed that I felt more hydrated, more focused – and definitely healthier overall. Try it for yourself, and I’m sure, like me, you’ll never come to work without your water bottle.
Healthy Living Habits
16. Stop Weighing Yourself
This ties in with my earlier comments about calories (see No. 6). Some people – perhaps including yourself -– are very worried about their weight. They check their weight in the morning and at night. If the scale shows lower weight, they’re ecstatic. But if the scale goes up, they instantly feel depressed.
Now, aiming for a healthy weight is a good thing. But, it should be there because of regular exercise and healthy eating.
17. Choose an Enjoyable Exercise
You might be putting off exercising as you don’t like going to the gym or running in the cold weather. When exercise is fun, you’ll be more motivated to do it regularly. Here are some suggestions:
18. Avoid Over Exercising
People who over-exercise tend to age quicker than they should. Most things in life come down to balance, and exercise is no exception. Over-exercising for months and years will deplete your body of its vital energy – leaving you drained and feeling out-of-sync.
19. Go to Bed 30 Minutes Earlier than Usual
In today’s age of Netflix and YouTube, it’s all too easy to find yourself watching just one more video. Pre-internet, you’d have probably gone to bed two or three hours earlier than you currently do.
My suggestion? You have an alarm to wake you up in the morning. How about setting an alarm to notify you when it’s time to turn off the TV and get yourself to bed?
Sleep is a powerful restorative – so make you’re getting an adequate amount of it.
20. Turn Off Technology from Time to Time
Technology is a great thing. It enables me to type these words – and for you to read them. But let’s be honest, it’s all too easy to become addicted to our TVs, laptops, tablets, and smartphones. Most people stare at one of these devices for most of their morning, afternoon, evening, and beyond. It’s a non-stop world of emails, SMS messages, news feeds, social media updates, etc.
My advice? Make sure you step out of this cycle of distraction by having regular breaks from your devices. For example, why not switch off all of your devices when you’re eating with your friends and family? Make conversation your focus, instead of being absorbed by online stuff.
Healthy Habits for a Peaceful Mind
21. Spend Time in Nature
Being outside has been found to have a profound effect on your mental well-being, mainly due to exposure to sunshine increasing your serotonin levels. Research has also found that spending even a short amount of time around nature boosts your mood.
22. Have Something to Look Forward to
Being in a state of positive anticipation and expectancy can increase your happiness level according to a study published in the Official Journal of the International Society for Quality-of-Life Studies.
Planning something you enjoy and take comfort in, whether it’s a trip, a planned run, meeting friends or curling up with that book you’ve always wanted to read can keep you from dwelling on any negatives.
Meditation is probably the most talked about concept in the happiness camps, and it has good reasons to be synonymous with good mental health. Studies have shown regular meditation practices reduce stress, anxiety, and health issues.
The main reason is it can help reduce overthinking and create a more mindful mindset. It can come in the form of just sitting quietly, yoga, prayer, or purposeful breathing.
24. Move your Body
Endorphins are chemicals in the brain that basically reduce the perception of pain. When you move your bodies, these are released and essentially tell your brain that all is well. Even if it’s just getting up from your chair, dancing around when doing the housework, or taking up a regular exercise routine, these actions can increase the feel-good chemicals and elevate your mood.
25. Learn Something New
People who continue to learn into adulthood have greater overall well-being. This could be because the brain is constantly being refreshed and rewired but also the sense of achievement, optimism, and distraction it creates.
In other words, it gives you purpose and focus, increasing your ability to cope with stress. So learn a new language, take up painting or enroll in a course you’ve always fancied doing to create more mental well-being.
26. Do Something Nice for Someone
Kindness may be seen as just good manners but being genuinely kind towards others increases your own happiness as well as theirs. Positive social interactions, no matter how small they may seem, boosts your feel-good vibrations.
Giving compliments with pure intentions, holding a door open, or offering to pay for a stranger’s coffee will keep you feeling good for the rest of the day. According to science, receiving a compliment lights the same part of your brain the same way if you would get paid a monetary award.
Do this on a regular basis and you’ll keep your positive mindset topped up as well as create happiness for someone else.
27. Re-evaluate Toxic Relationships
Sometimes people’s mental well-being declines because they get used to being around people who bring them down. This can damage their self-esteem and self-worth, but they often don’t associate this with others. You are the sum total of the five people you’re around the most.
Ask yourself, are these five people supportive, kind and fun to be around? If not, it may be time to rethink your relationships.
28. Detox Digitally
The dangers of too much social media are commonly said. The comparison game can cause you to feel deflated and like a failure if you’re not living how others are currently living. This in itself is a reason to have a period of detox from your phone or computer.
The digital world, as much as it enhances our lives, can take away our present moments and allows us to miss what’s really going on around us. Detoxing will give you that sense of freedom of time to do other things that will boost your mental health.
Read this: How to Disconnect from Technology And Have More Personal Time
29. Sleep More
Sleep often gets ignored when we’re living busy lives, but that’s no excuse. Getting adequate sleep is paramount to an optimum healthy mind. Long-term chronic sleep deprivation can cause diabetes, heart attack, and high blood pressure. heart failure or stroke. Other effects can also include reduced immune system functions and lower sex drives.
More sleep equates to a sense of peace and motivation through your day instead of stress and anxiety.
30. Do Things by Yourself
Low self-worth or self-esteem can cause people to believe that they can’t do things by themselves. The need to always have someone to do things with can create a sense of neediness and lack of self-love. Going off and doing things by yourself builds confidence and a sense of freedom.
Don’t be afraid to be alone and make time for yourself; it’s a wonderful way to really reflect on yourself and have a breather away from others.
31. Express Gratitude
Gratitude has been found to increase happiness and reduce stress creating a more positive mindset. People often get caught up on what didn’t go well in their day, even if the majority of what happened was positive.
A good habit to initiate is to recall your day and note all the things that were great – an easy commute to work, the tasty food you enjoyed, a smile from a stranger, or a message from a friend.
32. Sit and Stand Up Straight
Body language is tightly connected to our mindset. When you slouch, it subconsciously creates the overall feeling of hostility, sluggishness, and negativity. When we sit or stand up straight, it creates a feeling of power and confidence.
33. Find Something to Laugh About
Laughter is powerful as it reduces stress levels, improves mood, and even short-term memory. Laughing together with someone is probably the best kind of laughter, but just watching a funny TV show or even laughing by yourself can do the trick.
34. Write Things Down
Writing things down is very powerful because in the act of writing, the brain processes what’s being written down more slowly, and so it becomes a kind of therapy.
It can help you process emotions and identify difficult areas or limiting beliefs that continuous overthinking makes worse. Writing down goals and dreams can bring about a positive boost, and making lists of past achievements can help show you successes in your life.
35. Spend Time with Your Pet
Any loving animal can increase your feelings of positivity in small and meaningful ways. They decrease loneliness, get you active, create loving bonds, keep you present at the moment, and give you purpose.
According to science, spending quality time with your pets can help increase hormones associated with pleasure (dopamine), lower triglyceride and cholesterol levels, and have proven to help lower blood pressure.
36. Change your Routine
While routine can keep us comfortable, it also creates a sense of mundane life and can result in depression. Making just small changes in your routine can trick the brain into thinking you’re doing something completely different. It could be taking a different route to work, walking instead of taking the bus, going somewhere different for lunch, or getting up slightly earlier in the morning.
Changing things up creates variety and opens you up to different experiences and opportunities.
37. Explore Your City or Town
Being a tourist in your own town or city is not something people tend to consider. Pretend you’re visiting for the first time – what neighborhoods would you visit? Where would you eat? Doing this can help you appreciate where you live and gain a different perspective on a familiar place which helps open up the mind.
38. Practice Forgiveness
Forgiveness can be a hard concept for many. But a lot of our angst is caused by our inability to let things go and move on. This doesn’t mean condoning what someone has done but just dropping the negativity around it and moving forward.
Studies have shown that forgiveness protects against stress, and forgiving yourself helps to release any baggage and self-hate and create a happy life.
39. Connect with Someone
As social beings, we thrive on connection. When you’re feeling depressed, the last thing you want to do is talk or reach out to others. Keep in mind that talking to people, even just short conversations with friends or in support groups, can repair your sense of disconnection immensely.
Relationships with others build a sense of belonging and self-worth so make time to connect with someone.
40. Spend a Day Being Mindful
This is a great way to examine how you move through your day. How does your breakfast taste? How do your legs feel when you’re walking? Where did the ingredients for your lunch come from? What emotions are you feeling in each moment?
Don’t judge yourself but just be in each moment. Bringing your mind to the present moment can help reduce depression in the process.
41. Consider a More Positive Perspective
A negative mindset creates a negative life. If you’re in this category of seeing the glass as always being half empty maybe question why you think this way. It could simply stem from beliefs you’ve picked up but understand there is always a choice in how you see things.
42. Stop Taking Photos of Everything
While it’s great to take photos for keepsakes, spending too much time taking photos rather than enjoying the moment can decrease our happiness. Psychologist Maryanne Garry of the Victoria University of Wellington in New Zeal has found taking endless photos “manipulates both our memories and subjective interpretations of lived experiences,” meaning we end up remembering less and don’t fully appreciate the moment.
43. Smile (Even if it’s Fake)
Genuine smiles represent inner happiness, but research showed that even a fake smile could trick the brain into thinking we’re happy. So even when you are alone – smile. After some time, you will see, it produces a sense of mental wellbeing.
44. Do Something that’s Out of Your Comfort Zone
One of the main reasons people can become depressed is their need to stay comfortable. Blame this on the brain; it’s doing all it can to stop you from doing something fearful because it’s a survival mechanism – if you’re comfortable then you’re safe.
Breaking out of your comfort zones is never as scary as your brain imagines it to be and it creates confidence, and well-being and opens up new and exciting possibilities. The result? Better mental health.
Healthy Relationship Habits
45. Respect Your Loved Ones
The foundation of any good relationship is the level of respect within it. Being honest, avoiding gossip, and valuing your loved ones for the unique individuals they are set the tone for all your interactions.
46. Thank Them
Showing gratitude can be as simple as a verbal “thank you” or a short note, but the effects are far-reaching. Whether your partner just did a load of dishes or your friend swooped in at the eleventh hour to save the day, don’t miss the chance to say thanks.
47. Express Yourself
If you really love someone, don’t be afraid to let them know. Say, “I love you,” often, and when you say it, mean it. Tell your significant other, friends, and family how much you care about them. Be generous with your affection.
48. Take a Walk Together
Taking a stroll through the neighborhood is a great way to reconnect with your friend or partner. These walks are a great chance to get some fresh air and catch up on life without spending an arm and a leg.
49. Make Each Other Laugh
Believe it or not, humor is a powerful way to bond with one another. Never miss a chance to make your loved ones laugh. Be a goofball, watch a comedy, and don’t be afraid to crack a joke at your own expense occasionally.
50. Set Goals Together
This habit is especially important for romantic relationships in which you’re operating as a team. When you don’t set goals together, you risk sabotaging one another. Uniting to overcome a challenge is a powerful way to bond.
51. Take Up a New Hobby
Nothing kills friendships and romances faster than boredom. Don’t let things stagnate. Challenge one another to perfect your skills, and reap the benefits of growing together.
52. Do Something Nice “Just Because”
A great surprise requires thoughtfulness. It can be as simple as showing up with a cup of coffee or picking up your partner’s favorite treat on your way home. Send your mother a bouquet of flowers at random, or offer to help your friend with a project. You’ll make their day and show them how much you care.
53. Relax Together
It’s not necessary to turn every moment together into an elaborate outing. Friendships and romantic relationships with staying power are those which can thrive in everyday situations. Learn to love watching TV together, going for walks, or sharing simple meals.
Read: 14 Tips on How to Spend More Quality Time With Your Partner
54. Take Time for Yourselves
Even the closest couples and friends need time to explore their individual interests. You don’t have to like the same things to get along. Your individuality is likely part of what drew you to one another. Make sure that you and your loved ones get time to nourish their talents and interests.
55. Reconnect on a Regular Basis
Texting and calling 24/7 isn’t a healthy habit, but the touching base is great for a romantic relationship. For friends and family, it isn’t necessary to send a message every day, but connecting periodically gives you a chance to share your lives.
56. Do Chores Together
For couples, working in the house together prevents one party from feeling resentful toward the other. A 2007 study found that 62% of couples believe that sharing chores leads to a successful partnership.
57. Take Time to Snuggle
Physical contact influences how you feel about your significant other. The act of cuddling causes your body to release oxytocin, a hormone responsible for bonding.((WebMD:Health Benefits of Cuddling))
58. Tell Them What You Love about Them
Saying, “I love you,” is great, but sometimes it’s nice to back the sentiment up with some examples. This confidence boost helps them weather whatever storms come their way.
59. Pay Attention
Asking thoughtful questions and responding may seem like common sense, but many friends, family, and love relationships lack attentiveness. Listen deeply. Make eye contact. When a loved one talks to you, they should feel that they have your undivided attention.
60. Figure Out Their Love Language (and Speak it)
Knowing your significant other’s love language helps you learn the best ways to show your love based on their needs. It’s worth noting that love languages are not limited to romantic relationships.
61. Ask About Their Day
This is a great way to start any conversation, whether you are chatting with your dad or talking to your best friend. You’ll get a ton of information that can help you be present for them, and you’ll show that you’re genuinely interested in their life by asking this simple question.
62. Be Honest
Honesty is critical for any relationship. When you care about someone long, you must be able to tell them the truth. They’re counting on you to be someone they can trust. Besides, it’s kinder than lying, and you never have to worry about them finding out that you fibbed.
63. Be Their Cheerleader
We all encounter challenges, but having someone who can cheer you on your worst day is a real gift. Be the person who can give them the encouragement they need to face whatever is in front of them. Sometimes your loved ones just need to know that you believe in them.
64. Unplug to Reconnect
You can’t have quality time if you’ve got your head buried in your phones, video games, or laptops. You can certainly enjoy those things with one another but commit to spending some time together screen-free as well.
65. Show that You’re Loyal
Fidelity is a no-brainer in a romantic relationship. Fidelity isn’t the only way to show loyalty, though. In all your relationships, be sure to shut down gossip and stand up for loved ones even if they can’t stand up for themselves.
66. Be the Person They Can Count On
Your partner and friends should know that whether they had a bad day at work, or they’re sick, you are always ready to jump in and help. When things are going poorly for your family, your parents and siblings, know they can turn to you. You’re there on time every time they need you to be, and you mean what you say.
67. Pull Your Weight
It’s unfair to expect one partner or friend to shoulder the burden for everything. You don’t have to split every responsibility down the middle, but you do need to reach an agreement so that neither of you carry the load alone. This applies to things like household chores, but it also relates to things like deciding where to eat or choosing an outing.
68. Make Time for Them
Stephen Covey, author of The Seven Habits of Highly Effective People once said:
“The key is not to prioritize what’s on your schedule, but to schedule your priorities.”
If you want your relationships to last, you have to make them a priority. Schedule “appointments” with loved ones if you have trouble making the time to connect with them.
69. Love without Judgement
Unless their behavior is a deal breaker, re-frame how you think about the other person’s flaws. To have real love, you have to love the real person. To see who someone truly is, they have to feel safe enough to show you without feeling judged. Your family, friends, and significant other should know that you love them, warts and all.
70. Forgive Their Mistakes
You aren’t perfect, and neither are your friends, your partner, or your family. When someone you love messes up, put yourself in their shoes. If it’s not worth ending the relationship over the mistake, forgive the person.
71. Be Vulnerable and Accept Vulnerability
Being vulnerable can require practice in friendships and romantic relationships. With friends, this is your chance to show them who you are, and it gives them permission to be more open with you. With your partner, vulnerability with one another builds trust.
72. Start the Day with Them
For couples, beginning each day with your partner is a show of solidarity. Even if you work opposite schedules, you can find ways to share the beginning of a new day together. Write a note or spend a few minutes in the morning seeing them off.
73. Call it a Day Together
You don’t necessarily need to be on the same sleep schedule as your partner, but winding down together is a healthy habit. This act builds trust, and it gives you one more chance to reflect on the day.
74. Make Decisions as a Team
Independence is great, but when a decision you need to make will have a serious effect on your family, friends, or partner, it’s best to include them in the process. Remember that you’re in it together, and take time to establish how your team will communicate about major life decisions.
Taking Up the Healthy Habits
To take up these healthy habits, pick one from the list and focus on that first. With these healthy habits, living a happy and positive life becomes possible.
When you put in the time to develop these 74 healthy habits, the effort that you put into your body, mind, and relationships will come back to you many times over.
Are You Feeling Mentally Tired?
Are you constantly feeling stressful?
Is your busy schedule draining your mental energy?
Are you struggling hard to squeeze in self-care every day?
If this sounds like you, then you know how this low-mental-energy life is harming your health, performance and productivity.
The Mindful Focus Toolkit is a guided training and self practice that gives you tools to handle stressful situations.
It can help you de-stress and re-energize when you feel overwhelmed and stressed.
|||^||Medical Dictionary: Healthy Habit|
|||^||Everyday Health: The Last Word: Do You Really Need to Take 10,000 Steps a Day?|
|||^||Heart.org:How much sugar is too much?|
|||^||The Sydney Morning Herald: Is exercise ageing you?|
|||^||MentalHealth.org: Nature: How connecting with nature benefits our mental health|
|||^||Springer: Vacationers Happier, but Most not Happier After a Holiday|
|||^||NBC News: Why compliments make us feel so good — and how to get better at giving them|
|||^||Cleveland Clinic: Here’s What Happens When You Don’t Get Enough Sleep (and How Much You Really Need a Night)|
|||^||HelpGuide.org: The Health and Mood-Boosting Benefits of Pets|
|||^||Mic: Psychologists Say Taking Too Many Photos Could Be Affecting Your Brain|
|||^||Psychology Today: Smile: A Powerful Tool|
|||^||Psychology Today: Breaking Free from Your Comfort Zone|