Want to build healthy habits, but have little time or energy to do so? Here are the tips our team swears by.
Sustaining habits long-term can be one of the most important factors in protecting your health. However, thinking about your diet, activity levels, stress management, sleep, and any other health areas at once can understandably be overwhelming for many.
Starting with manageable habits is a great way to make them sustainable in the long term, allowing you to focus your resources on where they’re most needed.
We asked our Healthline Editorial Team what small steps they take to boost their general health, without requiring much extra time, money, or disruption.
Fill pauses with simple movement“A few times a day, I make an effort to simply squat in place when I’m not busy or doing some simple task — or just on my phone! I think in yoga it’s called Malasana, or Garland Pose, or many other names. I do it mainly for flexibility and some muscle strength; it’s very good to move after all the sitting we tend to do, as long as there are no mobility restrictions.”
— Justin, Associate Director
Find more easy exercises to break up periods of sitting.
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
Identify one or two favorite superfoods“Superfoods can sometimes be overhyped (and expensive), but some really deliver. I’ve recently become a fan of chia seeds — adding them to my breakfast cereal is a really easy way to boost fiber, omega-3, calcium, and iron.”
— Amy, Editor
Read more about superfoods and their benefits.
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
Make one change for better sleep“Never underestimate the effect that turning off all screens for 2 hours before you close your eyes at night can have on your sleep quality. I noticed it within just a few days!”
— Katy, Editorial Director
Read more on proven tips for better sleep.
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
Habit stack“Habit stacking is an underrated hack. I always tend to go back to it when I want to add something to my routine or streamline something, tacking on a new habit to one you already do without fail. For example, if you want to stretch more, pick three stretches you do right after brushing your teeth every morning. It helps me with my daily routine too (which, in a lot of ways, helps with my mental health).”
— Catherine, Editor
Learn about wellness stacking to go one step further and build a routine.
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
Don’t underestimate frozen fresh“I always keep spinach, broccoli, and sliced bell peppers in my freezer. If you’re forgetful like me, these are great because they don’t go bad on you and can be thrown into the pan or microwaved in just a couple of minutes. I have a rule of at least one veg per meal, and these make it easy to meet that requirement!”
— Sarah, Associate Editor
Find more ideas for easy but balanced breakfasts, lunches, and dinners.
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
Prep key ingredients, not whole meals“I try to slice or dice my veggies as soon as my grocery order comes in and store them in a container in my fridge. I find that part to be tedious when I want a quick meal, so if they are already sliced up, I am more than likely to throw them into my meals!”
— Victoria, Senior Influencer Marketing Manager
Check out this beginner’s guide to meal prepping.
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
Remember the role happiness plays in health“Saying ‘yes’ to an enjoyable activity can provide a big mental health boost. Like many people, I feel like I need to be productive every minute I’m awake, to the point that I’ve stopped reading for pleasure. I’ve recently been allowing myself to read a little at the end of each day. I’ve found that it’s helped my mental health during the day, knowing I have that to look forward to each night.”
— Amy, Editor
Find more habits for boosting mental health.
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
In many cases, and for many reasons, it can be hard to implement multiple big self-care approaches at once.
However, our team has highlighted that not all impactful health changes have to upend your life.
Keeping lower-maintenance hacks running alongside any bigger health priorities you have may help you balance multiple wellness goals, or make sure that no health area goes overlooked.
Here are some quick tips to incorporate these habits into your daily self-care:
- Start small by trying one or two of your favorite approaches at a time.
- Take some time to reflect on when you might have a few minutes in your daily routine to add movement, prep veg, or do something for yourself.
- Pick an area of your health you want to work on and think about how you can break progress down into small, gradual steps.
- Always check with a doctor before making any big changes to your health habits.