50 Easy Peasy Healthy Habits to Try

“Good habits are formed. Bad habits we fall into.”

With December coming to a close and 2018 just around the corner, it’s prime time for people to evaluate their current state of health and fitness, take inventory of what’s working, brainstorm what can be improved, and set their sights on some new goals. With this comes the adoption of lots of new healthy habits that people are excited about, but tend to gradually fall by the wayside. Instead of biting off more than you can chew (helloooooo, recipe for burnout!), try making one or two super small changes at a time. Like, so small that you think, “Duh, of course I can do that. That’s TOO easy.” If you think that, you’re on the right track.

It’s key to boil it down to basics and not get bogged down by details. If you never drink a sip of water and have no workout routine right now, then maybe signing up for a half-marathon and going paleo isn’t the right move. Take a peek at the 50 suggestions I threw together below and pick a handful to start with. And if you have suggestions of your own, let me know!

  1. Choose water when you would normally have juice or soda.
  2. Take the stairs instead of escalator.
  3. Park across the parking lot instead of circling for a closer spot.
  4. Ice cream every night habit? Pick one night a week and have it then.
  5. Pick 2 nights a week to drink if you currently drink every night.
  6. That one above too much too soon? Try this: if you have 2-3 glasses of wine a night, switch to 1.
  7. Have 1-2 palm-sized servings of protein at every meal.
  8. Have 6-8 fist sized servings of veggies a day.
  9. Make leafy greens your BFF: have some every day.
  10. Meal prep your lunches for the week on Sunday.
  11. Get 7-8 hours of sleep a night
  12. If you have coffee with cream and sugar, gradually reduce your sugar until you’re not using any.
  13. Throw a handful of spinach into a smoothie.
  14. Drink a big glass of water when you first wake up.
  15. Request extra veggies when eating out.
  16. Compliment yourself instead of having negative thoughts.
  17. Track what you eat for a week. It’s eye-opening.
  18. Fast food habit? Try halving it. Then, move to once a week. Then once a month. Etc.
  19. STOP saying “I can’t”.
  20. Physically write your goals out in a notebook instead of thinking about them.
  21. Wake up 10 minutes earlier for less hectic mornings.
  22. If you normally walk on a treadmill, hit the incline button and ramp it up.
  23. Ditch fruit juice and have whole fruit instead.
  24. Replace your usual calorie-rich dressing with balsamic vinegar or hummus. Or both!
  25. Replace iceberg lettuce with spinach, kale, romaine, red leaf…anything else.
  26. Wash and freeze some grapes for little frozen treats.
  27. Invest in an air pop popcorn machine and make your own less-salty snack.
  28. Chew slowly! It’s not just a diet trick. Keeping food in your mouth longer (letting you smell and taste it better) tells your brain that you’re getting enough nutrients. Meaning you feel more satisfied with less food.
  29. If you catch yourself complaining, try practicing gratitude instead. For anything!
  30. Watch 1 less hour of television a day and try reading for an hour instead.
  31. If there’s a food you can’t control yourself around, don’t buy it and bring it into your home.
  32. Ditch soda once and for all.
  33. Instead of hopping on your phone as soon as you wake up, try 10 minutes of stretching.
  34. Late night snacker? Brush your teeth immediately after dinner.
  35. Check the color of your pee. If it’s not pale yellow or clear, you need to drink more water.
  36. Hate working out? Just do 10 pushups twice a day.
  37. Hate pushups? Put headphones in and listen to a podcast and head out for an hour walk.
  38. Avoid the office candy bowl like the plague. Zero nutritional value and guaranteed sugar crash.
  39. Eat a bagel every morning? Try having one a week and getting it from your favorite bagel place.
  40. Practice using “is this worth it?” whenever you’re presented with food out and about. For instance, day-old birthday cupcakes at work? Probably not worth it.
  41. Watch your BLTs: bites, licks, tastes. Those calories can add up and you won’t even notice.
  42. Choose whole grains over refined grains whenever you can.
  43. Lay your workout clothes out the night before if you’re trying to establish a morning workout routine.
  44. Don’t fear fruit!
  45. Roll your feet out with a tennis ball. Thank me later.
  46. Practice listening to internal hunger cues and letting yourself get a bit hungry instead of grazing mindlessly all day.
  47. If something is less than a mile away, try walking.
  48. Adopt a caffeine-free tea at night habit. It’s soothing, warm, and a nice way to wind down before bed.
  49. Been lifting the same weights for months? Increase the weights.
  50. Sprinkle cinnamon in coffee for a little natural sweetness.

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