16 healthy habits you can start this week (2024)

Blog Well-being

By Madeline Miles

December 20, 2023 - 31 min read

Invest in yourself today

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6 healthy habits to adopt

Eat nutrient-rich foods

Ditch the cigarettes

Sleep well

Drink less alcohol, drink more water

Get regular exercise

Practice self-care and self-compassion

3 ways to start building healthy habits

The beginning of a new year is often a time for reflection. It’s a time to deeply examine your own habits and identify ways you can make changes for the better.

Perhaps you’ve wanted to create a regular exercise routine. Or you want to start eating healthy, nutritious food that fuels your body and mind. Or maybe — like many others — you don’t know where to start. You just know you need to make a change.

Sometimes, creating healthy habits can be harder than it seems. But if done right, the benefits are surely worth the work.

But what are those healthy habits to adopt? Today, we’ll go over a few healthy habits to implement into your daily routine.

What are healthy habits?

Healthy habits are positive behaviors and practices that contribute to overall physical and mental well-being. These good habits play a crucial role in maintaining good health, preventing illnesses, and enhancing the quality of life. Healthy habits encompass various activities and choices individuals can incorporate into their daily routines.

Why are healthy habits important to develop?

The benefits of developing healthy habits might seem obvious, with the front runner being becoming healthier overall. But making habits and sticking with them means getting specific. Let’s look at the data and then jump into some core benefits of being healthier.

Research suggests that Americans who adopt healthy habits can live longer than those who do not. In this Harvard study, healthy habits were examined over the course of nearly forty years. Researchers found that participants who adopted healthy lifestyle habits lowered overall health risk. For example, healthy habits lowered their risk of total death, death from cancer, and death from heart disease. These results can be attributed to a combination of physical, mental, and emotional benefits.

Here is a sampling of the ways a healthier lifestyle could benefit your body, mind, and soul:

Physical health benefits

Increased energy levels: Regular physical activity and a balanced diet contribute to improved stamina and energy levels, allowing individuals to be more productive and engaged in daily activities.
Weight management: Healthy eating habits and regular exercise support weight control, reducing the risk of obesity and related health issues such as diabetes and cardiovascular diseases.
Enhanced immune system: Proper nutrition, sufficient sleep, and regular exercise strengthen the immune system, making the body more resilient to infections and illnesses.

Mental and emotional health benefits

Stress reduction: Engaging in activities like exercise, mindfulness, and relaxation techniques helps reduce stress levels, leading to better mental health.
Improved mood and emotional balance: Regular physical activity stimulates the release of endorphins, the "feel-good" hormones, contributing to a more positive mood and emotional balance.
Enhanced cognitive function: Healthy habits, including a balanced diet and regular exercise, are linked to improved cognitive function, memory retention, and overall brain health.

16 healthy habits you can start this week

As we’ve learned from science, habits take time to form. We also know habits shape our attitudes, actions, and decision-making skills. But with the right tools, resources, and mindset, you can take control of your life.

1. Ditch the cigarettes

It’s been long proven that smoking is bad for you. Smoking causes cancer, heart disease, stroke, lung disease, diabetes, and chronic obstructive pulmonary disease (COPD). Smoking also increases the risk for tuberculosis, certain eye diseases, and problems of the immune system.

In the same Harvard study, one of the key healthy habits that were proven to extend longevity was no smoking. Science puts it simply: there’s no “healthy” amount of smoking. But just because we know it’s bad for us doesn’t mean we don’t. If you’re a smoker, you know quitting is harder than it looks.

The Center for Disease Control and Prevention (CDC) offers some tips and tools for those looking to quit smoking. From a quit guide to social support and medicines that may help, you can get started today.

Fighting those nicotine cravings takes hard work and mental discipline. Try things like nicotine replacement therapy or relaxation techniques.

Some ex-smokers have found success in building small habits like replacing the craving for a cigarette with exercise. Others have sought out reinforcements in the form of social support groups. Everyone’s quitting journey is different — do what works for you.

2. Sleep well

You snooze, you win.

Practicing good sleep hygiene is such a beneficial habit to adopt. Good sleep can be a game-changer for your overall health and well-being.

Research shows that lack of sleep increases the risk for obesity, heart disease, and infections. When you sleep, your heart rate, breathing rate, and blood pressure rise and fall.

This is an important process for cardiovascular health. Your body also releases hormones during sleep that help your body repair and re-energize. These same hormones impact your body weight.

Every person is unique. But generally speaking, adults need an average of 7 to 8 hours of sleep a night. Babies tend to sleep about 16 hours a day, and young children need at least 10 hours of sleep.

But how can you make healthy sleep a habit? Try starting out with some of these tips.

Stick to a schedule. Get up at the same time every day, even on weekends or during vacations.
Go to bed early enough to get at least 7 hours of sleep.
Establish a relaxing bedtime routine.
Keep the room at a comfortable, cool temperature.
Avoid screens before bedtime.
Avoid eating a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Exercise regularly and maintain a healthy diet.
Avoid consuming caffeine in the afternoon or evening.
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.

A healthy sleep pattern also has its benefits when it comes to mental health. The Sleep Foundation cites that mental health disorders tend to make it harder to sleep well. At the same time, poor sleep can be a contributing factor to worsening mental health problems.

Sleep and mental health have a complicated relationship. Oftentimes, this means sleep and mental health are being treated at the same time. Adopting a healthy sleep routine paired with therapy or sleep coaching can help combat poor sleep and suffering mental health.

3. Drink less alcohol, drink more water

There’s some dispute around alcohol and health. Is drinking in moderation bad or good for your health? How much is too much?

The above-mentioned Harvard study cited five key healthy lifestyle factors that lead to living a longer life. One key healthy habit was consuming low-risk alcohol intake. Scientists measured this “low-risk alcohol intake” as between 5 and 15 grams per day for women and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol.

Science does tell us that too much alcohol can have significant negative health impacts. In fact, research tells us that excessive alcohol impacts our brain, heart, and liver. Too much alcohol can impact your mood, behavior, and your mental health.

Drinking too much over time (or even just once) can lead to chronic diseases such as high blood pressure, as well as strokes or even cardiomyopathy. And heavy drinking takes a significant toll on your liver.

For example, steatosis, alcoholic hepatitis, fibrosis, and cirrhosis of the liver are all common in heavy drinkers. According to the National Cancer Institute, there’s a correlation between alcohol and cancer. There's a strong scientific consensus that alcohol drinking can cause several types of cancer.

When examining your own alcohol intake, it’s a good time to also practice mindfulness and self-awareness. How do you feel after you consume alcohol? What benefits does it give you, and when?

Your body needs to stay hydrated to be in a state of good health. Water is essential for life, which means it’s essential for our bodies. Hydrating your body helps regulate body temperature.

It also prevents infections, delivers nutrients to cells, and keeps organs functioning properly. Being well-hydrated can also improve your sleep, cognition, and mood.

By drinking more water (and drinking less alcohol), you could help improve your overall well-being. Start by setting a goal. Medical professionals recommend anywhere between 91 to 125 ounces of water a day. Every person is different, so consult your doctor or physician on what’s best for you.

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.

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:

Self-kindness
Common humanity
Mindfulness

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.

Enhance your health and wellness

Create a plan for a healthier life with personalized guidance from our wellness coaches.

Start your journey

Enhance your health and wellness

Create a plan for a healthier life with personalized guidance from our wellness coaches.

Start your journey

Well-being

Published December 20, 2023

Madeline Miles

Madeline is a writer, communicator, and storyteller who is passionate about using words to help drive positive change. She holds a bachelor's in English Creative Writing and Communication Studies and lives in Denver, Colorado. In her spare time, she's usually somewhere outside (preferably in the mountains) —and enjoys poetry and fiction.