Building Sustainable Habits
Lasting change comes from consistent small actions rather than dramatic overhauls. Focus on building habits you can maintain long-term.
Start with 1-2 habits at a time. Once they feel automatic, add more. Trying to change everything at once often leads to burnout.
Daily Movement (NEAT)
Non-Exercise Activity Thermogenesis (NEAT) refers to calories burned through daily activities outside of formal exercise.
Ways to Increase Daily Movement
- Take the stairs instead of elevator
- Park farther away from entrances
- Stand or walk during phone calls
- Set reminders to stand and stretch hourly
- Walk during lunch breaks
- Do household chores actively
- Play with kids or pets
- Garden or do yard work
Hydration
Adequate hydration supports overall health and may help with appetite regulation.
Daily Goal
Aim for 8-10 cups of water daily, more if active or in hot weather
Timing
Drink water throughout the day, not just when thirsty
Before Meals
Drinking water before meals may help with portion awareness
Hydration Tips
- Keep a water bottle with you
- Set phone reminders to drink water
- Flavor water with lemon, cucumber, or mint
- Track intake if helpful (but don't obsess)
- Eat water-rich foods (fruits, vegetables)
Mindful Eating
Paying attention to your eating experience can help you enjoy food more and recognize hunger and fullness cues.
Mindful Eating Practices
- Eat without distractions (TV, phone, computer)
- Chew slowly and savor flavors
- Put utensils down between bites
- Check in with hunger before eating
- Notice when you're comfortably satisfied
- Appreciate the food and where it came from
- Eat sitting down at a table when possible
Consistent Routines
Regular schedules for meals, sleep, and activity can support your wellness goals.
Morning Routine
Consistent wake time, hydration, movement, nutritious breakfast
Daily Structure
Regular meal times, planned snacks, scheduled movement
Evening Routine
Wind-down activities, consistent bedtime, meal prep for tomorrow
Habit Tracking
Tracking can increase awareness and motivation, but should be balanced and not obsessive.
What to Track
- Workouts completed (yes/no)
- Vegetables eaten at meals
- Water intake
- Sleep hours
- Stress management activities
- Mindful eating practices
Tracking Tips
- Keep it simple - checkmarks or yes/no
- Focus on behaviors you control
- Look at weekly trends, not daily perfection
- Take breaks from tracking if it becomes stressful
- Celebrate consistency, not perfection
Self-Compassion
Being kind to yourself during setbacks is crucial for long-term success.
- Expect imperfection - it's part of the process
- One off-track meal or day doesn't undo progress
- Talk to yourself like you'd talk to a friend
- Focus on what you can do today, not past mistakes
- Celebrate small wins and progress
- Remember that sustainable change takes time
Ready to Start Building Habits?
View our free habit tracker and planning resources.
Important: These are general suggestions for building healthy habits. Individual needs and circumstances vary. Consult healthcare professionals for personalized guidance, especially if you have health conditions or concerns.