5 healthy habits to transform your life

We often think transformation requires grand gestures, but the truth is that small healthy habits can spark big changes.

Aspects of your Story of My Life Journal are built on the concept of habits and habit-stacking, so, we’re going to dive into five healthy habits that have the power to significantly improve your physical health, mental well-being, and overall life satisfaction.

The Importance of Healthy Habits

Habits are the building blocks of our lives.

Comprised of a cue, routine, and reward, they can either propel us towards success or hinder our progress.

Adopting healthy habits offers long-term dividends that can positively ripple through all aspects of our lives.

Habit #1 – Mindful Eating

Overview: Mindful eating is not just about what you eat but how you eat. It involves savouring each bite and being fully present during meals.

Science Check: Studies have shown that mindful eating can aid digestion, improve mental health, and help control weight.

Action Plan:

• Eliminate distractions while eating.
• Chew slowly and savour every bite.
• Listen to hunger and fullness cues.

Habit #2 – Regular Physical Activity

Overview: Exercise isn’t just about burning calories; it’s a critical component for mental and emotional wellness.

Science Check: Research in Journal of Sports Sciences and The Lancet links regular exercise to mood elevation, better sleep, and even increased lifespan.

Action Plan:

• Incorporate a mix of aerobic and strength exercises.
• Find a routine that fits your schedule.
• Aim for at least 150 minutes of moderate exercise per week.

Habit #3 – Gratitude Journaling

Overview: Keeping a gratitude journal can shift your focus from what’s lacking in your life to what you already have.

Science Check: A study in Journal of Positive Psychology shows that gratitude journaling can lead to better mental health and emotional well-being.

Action Plan:

• Set aside a few minutes each day to jot down what you’re thankful for.
• Use prompts like, “Today I am grateful for…” or “Something good that happened today is…”

Habit #4 – Quality Sleep

Overview: Sleep is not a luxury; it’s a necessity for overall wellness.

Science Check: Research from Journal of Clinical Sleep Medicine and Neurobiology of Aging links poor sleep to cognitive decline, reduced immune function, and an array of health problems.

Action Plan:

• Aim for 7-8 hours of quality sleep per night.
• Develop a bedtime routine to signal your body it’s time to wind down.
• Keep electronics out of the bedroom.

Habit #5 – Social Connections

Overview: Our social connections can have a profound impact on our mental and physical health.

Science Check: Studies in Psychological Science and Social Psychological and Personality Science have found that a strong social network can even increase lifespan.

Action Plan:

• Make time for face-to-face interactions.
• Cultivate meaningful relationships, not just digital connections.

How to Make These healthy Habits Stick

Successfully adopting new habits often involves “habit stacking,” or linking a new habit with an existing one. Using tools like journals or apps can help track your progress, and setting achievable goals can keep you motivated.

Understanding Habit Formation

To create lasting change, it’s important to understand the psychology of habit formation. Habits are formed through a loop of cue, routine, and reward. Identifying these elements for each new habit can help you understand what triggers it (cue), what you do (routine), and what benefit you get (reward).

The Concept of Habit Stacking

One effective strategy for habit implementation is “habit stacking,” a term popularised by author S.J. Scott. Habit stacking involves integrating a new habit into your established daily routines. For example, if you’re trying to adopt the habit of gratitude journaling, stack it with your existing habit of having morning coffee. This helps you associate the new habit with an already established routine, increasing the likelihood of its adoption.

Setting SMART Goals

To ensure long-term success, your habit goals should be Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). Instead of vaguely aiming to “exercise more,” a SMART goal would be to “walk 30 minutes every day after work for one month.”

Tracking Progress

Monitoring your progress is crucial for maintaining your motivation and identifying potential obstacles. This is where tools like journals or apps can come in handy. Tracking not only helps you stay focused but also offers the satisfaction of visually seeing your progress, providing additional motivation.

Social Accountability

Sharing your goals with a friend, family member, or online community can add an extra layer of accountability. According to a study published in the Journal of Applied Psychology, people who share their goals are more likely to stick to them compared to those who keep them private.

Recalibrating When You Slip

Don’t let minor setbacks throw you off course. It’s natural to miss a day or two; what matters is how you respond. Recalibrate and get back on track as soon as you can. Remember, forming a new habit is a marathon, not a sprint.

Overcoming Challenges

Adopting new habits is not without its challenges. Whether it’s lack of motivation or external distractions, the key is to identify these hurdles and find effective ways to overcome them.

Identifying Barriers

The first step in overcoming challenges is recognising what’s holding you back. Is it a lack of time, motivation, or maybe external distractions? Being aware of these obstacles allows you to develop targeted solutions.

Lack of Time

Many people cite a lack of time as a significant barrier to establishing new habits.

• Solution: Prioritise and schedule your new habit as you would an important meeting. Even starting with just 5-10 minutes a day can be beneficial and easier to commit to.

Lack of Motivation

Low motivation can easily derail your efforts.

• Solution: Connect your new habit to a bigger goal or purpose. For example, if you’re trying to establish a regular exercise routine, remind yourself that you’re doing it not just for weight loss, but for overall health and well-being.

External Distractions

Sometimes, external factors like work, family commitments, or social obligations can get in the way.

• Solution: Create a supportive environment that minimises these distractions. This might involve setting boundaries or communicating your goals to family and friends for additional support.

Habit Fatigue

Maintaining a new habit can become overwhelming, especially if you’re attempting to implement multiple changes at once.

• Solution: Focus on mastering one habit at a time. Once you feel comfortable with it, then consider adding another.

Cognitive Biases

Our minds are wired with cognitive biases that can interfere with rational decision-making and hamper habit formation.

• Solution: Be aware of biases like the “Sunk Cost Fallacy” (continuing a behaviour due to previously invested resources) and take steps to counteract them.

Reassess and Adapt

Sometimes, despite your best efforts, a habit just doesn’t stick. It’s crucial to reassess and adapt your strategy. Perhaps the habit isn’t as relevant to your life as you thought, or maybe you need to break it down into smaller, more manageable tasks.

These five healthy habits may appear simple, but their impact can be transformative.

As you start to integrate these practices into your daily life, you’ll notice an upswing in your physical health, mental well-being, and overall life satisfaction.