When we think about happiness, we might sometimes overlook the small parts of our day that make a big difference to our overall well-being. While holidays and having nice things are obviously great, the small habits you consistently do each day are what help to make you feel good.
As a personal trainer and nutrition coach, a huge part of my job is helping my clients create healthy habits tailored to their lifestyle, and then supporting them so that they stick to them.
The habits you form must be suitable for you and are achievable; being able to successfully complete these small tasks is what turns them into habits and not one-offs. Here are ten healthy habits that you might want to try implementing into your own life.
1. Drink enough water
Our bodies are made up of roughly 60% water, so it’s no wonder that it’s important we drink enough of it. I know what you’re thinking: how much is enough water? The amount of water we should be drinking depends on a few things, such as our total body weight and the amount of activity we’re doing. Remember, we lose water through sweat! Drinking 30- 40 ml of water per kilogram of body weight is a good rule of thumb to ensure you’re hydrated. For example, a 70kg person would need between 2,100 ml and 2,800 ml of water per day.
2. Eat a balanced diet
It sounds obvious, but when we pay attention to the food we eat, we become more aware of how it’s affecting our bodies. Around 95% of the body’s mood-boosting hormone, serotonin, is produced in the gut.[1]We should aim to eat a balanced diet containing protein, carbohydrates and fat. And, if we can, we should eat a balanced proportion of each of these in every meal, along with fibre. Live bacteria supplements are also a fantastic addition to our diets to support our gut health, with 80% of the communication signals between the gut and brain starting in the gut.[2]
3. Exercise regularly
Turning regular exercise into a habit rather than seeing it as a chore can do wonders for your physical and mental health. Our bodies benefit from different styles of exercise. For example, cardiovascular activities such as running or cycling aid our heart health, while resistance training such as weightlifting can improve our muscular function and bone density. It’s also good to make stretching a regular habit to help support flexibility and improve circulation, whether that’s through something like yoga or a few simple daily stretches.
4. Quality Sleep
Quality sleep is essential for overall health and well-being. It helps restore energy, supports brain function, and boosts the immune system. Good sleep includes deep, uninterrupted rest for 7–9 hours. Creating a consistent routine, limiting screen time, managing stress, and keeping a calm, dark environment all contribute to better sleep quality. Avoiding caffeine and heavy meals before bed also helps promote restful and refreshing sleep each night.
5. Practice Mindfulness or Meditation
Practicing mindfulness or meditation involves focusing your attention on the present moment without judgment. It can be as simple as concentrating on your breath, observing your thoughts, or using a guided meditation. This daily habit helps reduce stress, increase emotional resilience, and improve focus and clarity. Even a few minutes a day can make a significant difference in mental and physical well-being. Mindfulness encourages a calm, centered mindset and helps you respond to life’s challenges with greater awareness and control. Tools like meditation apps or quiet reflection can support building this practice into your routine for lasting benefits.
6. Cut down on your screen time
We live in an age where our phones are usually with us 24/7. Because of this, we can spend hours a day glued to our screens. This ties into setting boundaries, but just because you have access to your phone 24/7 doesn’t mean everyone should get access to you all day long. Leave work emails for working hours, and manage the amount of time you spend on social media. Some mobile devices even allow you to set a limit on your usage of apps to ensure you’re not mindlessly scrolling your day away.
7. Keep a Clean and Organized Space
Keeping a clean and organized space boosts productivity, reduces stress, and creates a more pleasant environment. A tidy area helps you focus better, saves time, and promotes good hygiene. Regularly decluttering, assigning storage spaces, and cleaning as you go are key habits. An organized space also reflects discipline and can positively impact your mood and efficiency, whether at home, school, or work. It’s a simple step toward a healthier lifestyle.
8. Maintain Good Hygiene
Good hygiene is the practice of keeping yourself and your surroundings clean to prevent illness and promote health. It includes regular activities like bathing, brushing teeth, washing hands, and wearing clean clothes. Proper hygiene helps control the spread of germs, improves self-esteem, and supports overall well-being. It also involves food safety, clean living spaces, and respectful social habits like covering your mouth when coughing. Maintaining good hygiene is essential for staying healthy and making a positive impression on others.
9. Cultivating Positive Relationships
Nurturing positive relationships with friends, family, and loved ones is crucial for overall well-being. Surround yourself with supportive and uplifting individuals who contribute positively to your life. Foster open communication, spend quality time together, and offer support when needed. By adopting these healthy habits into your daily routine, you can make significant strides towards achieving and maintaining optimal health. Remember to start small, be consistent, and track your progress to stay motivated on your wellness journey.
10. Get Outside Every Day
Spending time outdoors has incredible benefits for your well-being. Fresh air, natural sunlight, and the beauty of nature can help improve your mood, reduce stress, and even boost creativity.
Make it a habit to get outside for at least 20 minutes each day. Whether it’s a walk around the block, a moment in the garden, or a hike in the woods, being outside helps you connect with the natural world and recharge your mind.
Prioritizing outdoor time can have a lasting positive effect on your mental and physical health.
Incorporating movement and nature into your day is great for health and overall well-being.
Conclusion
Incorporating these 10 healthy habits into your daily routine can lead to lasting improvements in your physical health, mental clarity, emotional balance, and overall well-being. They may seem small on their own, but together they create a strong foundation for a healthier, more fulfilling life. Consistency is more important than perfection—start with a few habits, and gradually build from there. Remember, taking care of yourself isn’t a luxury—it’s a daily responsibility to your future self.
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