You don't have to wait until the New Year to start feeling better
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How to build new healthy habits
It might seem really simple to start a new habit — and it can be! But the sticking with it is where we sometimes need a few tips and tricks. One good first step is to realize how beneficial these rituals are for your overall health and lifestyle
“Habits are really soothing to the brain because our brain is always looking for patterns as a way for it to lessen its cognitive load. Being able to have positive habits to carry out puts our brain in the rest and relaxation phase, allowing us to find the energy we need to deal with something like an interpersonal conflict or a big project,”explains Judy ho ph.d neuropsychologist
As you go through the process of creating and collecting new healthy habits, be sure to give yourself grace. Nobody is perfect, and habit-building isn’t always instantaneous! “It takes four to six weeks, on average, for something to feel habitual. So it can be tough in the beginning when your brain is still trying to find its way into adopting this new recurring pattern,” Ho says.
Healthy habits to add to your routine
Wear your workout
You know that getting regular exercise is crucial, benefiting everything from your heart and brain health to your mood and digestion. And one trick to ensure you don’t cop out is to get dressed in your workout fit on days you work from home. “Even if you aren’t planning to exercise right away, you’re more likely to squeeze in a quick yoga flow, walk or stretch if you’re already dressed for it,” say Connell, a certified meditation teacher and founder of the lab wellness “Plus, workout clothes are basically the next best thing to PJs!
Have a daily digital detox
“Set an alarm for the same time every day to remind you to put your phone away for 10 minutes,” O’Connell says. This mini digital detox can be spent doing other healthy habits, like journaling or a quick meditation or stretching session, or you lean into “me time” and savor a cup of tea or read a chapter of your latest books.
Stretch it out
It feels incredible and has tons of body benefits. “Stretching can improve your flexibility and posture to reduce the risk of injury and alleviate muscle tension, and it helps increase blood flow to your muscles to promote recovery after exercise and enhance overall physical performance,” says Gray. “Regular stretching can also contribute to relaxation of both your body and mind, making it an awesome way to unwind after a long day.” One of Gray’s best tricks for making stretching sessions part of your regular routine is to pair it with another action you do all the time: “For instance, you could stretch for a few minutes after brushing your teeth in the morning or before bed. This approach is simple yet effective, making it easier to remember and create consistency,” Gray adds.
Make yourself laugh
“Yes, this is a real healthy habit — research suggests that laughter can help lower stress hormones and boost your mood ” says O’Connell. “Watch a funny video, share a joke with a friend or even fake-laugh until it turns into real laughter.”
Keep a journal
“I love journaling. It boosts self-reflection, enhances creativity and reduces stress,” says Gray. Gray suggests experimenting with the journaling styles below to see what you like. “There is no right or wrong way to journal — just choose a style that resonates with you, and make it enjoyable!”
- For beginners, start with just a few minutes each day. Set aside time to jot down your thoughts, feelings or experiences.
- Bullet journaling is very task-oriented, so is great for planning.
- Gratitude journaling focuses on the positive aspects of your life.
- Freeform or stream-of-consciousness writing allows for free expression and release
Create a habit playlist
And listen to it every week. “I do this and it makes me want to complete my habits more,” says O’Connell. Make a playlist where you pair a song or a couple of songs with your habits. So, perhaps you add a cheerful song that you’ll listen to while you do your morning skincare routine, some upbeat songs to power your gym sesh, slow jams or instrumental tunes to help you wind down at night and so on.
Just breathe
“Breathwork is not just some trend or fad. It is the essence of life itself, and it’s offer numerous benefits: it can boost energy, help tame stress, increase focus, enhance emotional wellbeing and calm the mind to improve mental clarity,” says Gray. For beginners, Gray suggests starting with the box breathing technique: Inhale for four counts, hold for four counts, exhale for four counts, hold for four counts, then repeat. “It’s a simple method that can make a positive difference in how you feel and approach your day,” Gray adds.
As with anything, breathwork can take a little practice to get the hang of it. Gray recommends creating a peaceful space to minimize distractions and being patient with yourself and gently refocusing your breath if you do get off course. You can also find guided sessions in an app or online to help you master it.
Have a daily mirror chat
As in, literally talk to yourself while looking in the mirror. “This one might feel weird at first, but keep trying and it will eventually feel natural,” says O’Connell. Positive affirmations can help bolster our self-esteem and studies suggest that better self esteem is connected with greater heat and wellbeing. Start with saying things like ‘you’ve got this!” or “let’s crush it today!’” O’Connell adds.
Play with your food
Do this a few days a week as a way to stay on the healthful eating path. “Try making your meals look as colorful and vibrant and pretty as possible — think rainbow salads or smoothie bowls topped with artistic arrangements of fruits and nuts. When food looks beautiful, it becomes a joy to eat, so you’ll want to fuel your body with more nourishing goodness,” says O’Connell.
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