10 Simple Habits for a Healthier Lifestyle
Ten small, realistic habits — from drinking water to moving more and winding down at night — that can fit into a busy week.
Read articleHow to Build Healthy Habits
Most of what we do each day is driven by habit. Understanding how habits form can make it easier to build healthier ones — and to be patient with yourself while you do.
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What is a habit?
A habit is a behaviour that becomes more automatic through repetition in a consistent situation. Over time, the situation itself — like finishing breakfast — starts to prompt the behaviour, with less need for willpower.
How long does it take?
You may have heard that it takes 21 days to form a habit. A frequently cited 2010 study by Lally and colleagues followed volunteers who chose a new daily eating, drinking or activity behaviour. For the participants whose data could be modelled, the median time to reach close to their maximum automaticity was 66 days, with a very wide range — from 18 to 254 days. Missing a single day did not meaningfully affect the process.
The takeaway: habits often take longer than people expect, the time varies a lot, and an occasional slip is normal.
Strategies that help
- Start very small. “Walk for 10 minutes” is easier to repeat than “exercise for an hour”.
- Use a cue. Link the new habit to something you already do: “After I pour my morning coffee, I fill my water bottle.”
- Keep the context consistent. Same time, same place makes repetition easier.
- Make it easy. Lay out walking shoes, keep fruit visible, or prep vegetables in advance.
- Track it. Ticking a box can be motivating. Try our weekly wellness checklist.
- Be kind to yourself. If you miss a day, simply continue the next day.
Set realistic goals
Specific, achievable goals tend to be easier to act on than vague ones. Compare “eat healthier” with “add a vegetable to dinner on weeknights”. Review your goals every few weeks and adjust them to fit your life.
One habit at a time
Trying to change everything at once can be overwhelming. Choose one habit, give it time to settle, then add another. 10 simple habits to choose from.
References and further reading
- Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology. 2010;40(6):998–1009. doi.org/10.1002/ejsp.674
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Written by the PreppingForHealth.ca editorial team. Reviewed against the sources listed above. Named author and professional reviewer details will be added only when verified. Author to confirm
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