It’s hard to form healthy habits. And it’s even harder to maintain them. We all want to improve ourselves as much as possible, but it’s not easy.
On average, it takes about two months to form a new habit, and sometimes it can range from 2.5 to 36 weeks, depending on the habit you’re trying to develop.
With the fast-paced lives we lead and the constant demands on our attention, desires, and even our taste buds, keeping up with a healthy habit can sometimes seem impossible. You might feel good about how committed you are to going to yoga every morning, but then feel guilty about not following through on your diet after just a few days.
Instead of creating an overly complicated list of healthy habits that you’ll never be able to achieve, consider starting with healthy habits that require only a few adjustments to your daily routine.
Here are five healthy habits that are easy to start at home, along with tips to help you stay on track.
Move More, Sit Less
Whether you love exercise or hate it, you probably can't deny that exercise makes you feel better. It gives you an energy boost, helps you manage your weight, reduces your risk of many health problems, and improves your mental health.
But staying active doesn't begin and end with just 30 minutes of exercise. It also means reducing the amount of time you spend sitting each day.
You can't—and probably shouldn't—exercise all day long. But you can make an effort to stay active throughout the day while still getting things done.
Here are some ways to move more and sit less:
Park as far away as possible in the parking lot.
Take a five-minute walk.
Use a standing desk if you work on a computer.
Take the stairs instead of the elevator.
Walk to nearby shops and restaurants.
Prepare for a good night's sleep. You already know what happens when you don't get enough sleep—your energy levels drop, you can't concentrate, you're less productive, and so on. Lack of sleep can significantly impact how you feel the next day. Over time, insufficient sleep affects your overall health and can lead to a variety of chronic health problems.
But there's more to getting a good night's sleep than just going to bed on time or keeping your room dark.
Here are some tips to improve your sleep:
Train your mind and body by sticking to a consistent sleep schedule.
Keep your bedroom quiet, dark, and cool.
Use your bed for sleeping, not for watching TV or reading a book.
Cut back on afternoon naps and coffee.
Avoid alcohol and screen time before bed.
Exercise regularly.
Stay hydrated. We all know how easy it is to reach for another can of soda or a cup of coffee instead of another glass of water. With so many beverages available these days, water always seems like a boring option.
Your body relies on water to perform a litany of vital functions, including supporting brain function, helping blood circulate throughout your body, and regulating your body temperature. Since you constantly lose water throughout the day through breathing, sweating, and using the toilet, it's important to replace what you lose.
Here are some tips to stay hydrated:
Know how much water you need to drink daily.
Make drinking a glass of water part of your regular routine.
Carry a water bottle.
Try unsweetened sparkling water or add flavor to your water by adding fresh fruits, vegetables, and herbs.
Track your water intake with an app.
Choose hydrating snacks like cucumber, celery, strawberries, or watermelon.
Spread your water intake throughout the day (drinking a lot of water at the end of the day doesn't negate the fact that you've been dehydrated all day).
Eat plenty of fruits and vegetables.
According to experts, we don't eat enough fruits and vegetables. Half our plates should be filled with them. Honestly, can you even remember the last time you actually filled half your plate with these recommendations (other than eating a salad)?
A diet rich in fruits and vegetables comes with important health benefits, including weight management and reducing the risk of many chronic health problems. The truth is, if you don't eat enough fruits and vegetables, you're missing out on their health benefits. This can also mean you're consuming more high-calorie or highly processed foods—which, when eaten in large quantities, can have negative health consequences.
Here are some ways to get more fruits and vegetables into your meals:
Make it easier to eat vegetables by buying different produce and embracing variety.
Learn different cooking methods and seasonings that make vegetables taste good.
Make more vegetable-packed meals, such as salads, stir-fries, and soups.
Get creative and swap high-carb foods for vegetables.
Keep frozen vegetables on hand.
Place a bowl of fruit somewhere you'll see it.
Visit a farmers market for healthy inspiration.
Reward yourself the right way. After a long week of work, a strenuous workout, or achieving a goal or other challenge, it's natural to want to reward yourself. Rewards are important. They make you feel good, encourage you to keep making good choices, and, frankly, you deserve it.
But if the reward you choose is inherently unhealthy, is it really a reward? Not all rewards are beneficial for your body and brain, whether it's eating a full-size bag of crisps or binge-watching TV all weekend.
Instead of indulging in unhealthy treats, consider making your reward something you not only enjoy but also feel grateful for. It could be a person, a pet, a hobby, or even just nice weather—it's a great way to make a reward.