Healthy Habits Guide

Healthy Habits Guide

Healthy Habits

Structure your day with intentional healthy habits by building a solid daily routine into your lifestyle! Establishing healthy habits is essential to improving your health and maintaining a healthy lifestyle that will increase life longevity and limit chronic diseases.

Wake up around the same time every day

Waking up at the same time every day has been proven to help people be more productive and stick to a routine. Establishing a consistent sleep schedule of around 8 hours with a set bedtime and wake-up time will help your body establish a cycle.

Make your bed

A quick and easy way to start your day with a sense of accomplishment. Keep going after this, you’re on a roll! 

Weigh yourself

Recent studies have shown that daily self-weighing may be a powerful tool for both losing and maintaining weight. 

Drink 1 big glass of water first thing

Your daily water goal should be to drink the same number of ounces as ½ your body weight in pounds. Start your day with a hydration head-start! Staying hydrated is essential to a healthy and happy life.

Exercise or plan into your day when you will move your body that day

Starting your day with exercise is a great way to boost energy and reduce fatigue! If you don’t have time to exercise in the morning then consider using this time to plan your day and schedule in your exercise for another time in the day. 

Eat a protein-packed breakfast

Research shows that eating a healthy breakfast, packed with protein, can help to curb appetite and prevent overeating later in the day. A great option to easily add protein to your breakfast is eggs.

Have a list of designated snacks

Planning your snacks and knowing exactly what you are going to eat will help eliminate guesswork and the possibility of reaching for a bag of chips instead of those pre-portioned nuts and fruit! 

A filling lunch

Along with the snacks, have a plan for what you will eat for lunch. If you buy your lunch, try making it and bringing it to work with you instead. 


To avoid the mid-afternoon slump, try 5-10 minutes of stretching. By increasing your heart rate and circulation, you can maximize your brain activity and feel-good endorphins. 


Enjoy a well-balanced meal for dinner including healthy fats, veggies, and whole grains! Create meals that fill you up, nourish your body, and provide that feeling of satisfaction after eating. 

Make a to-do list for the next day

Creating a to-do list at night may be more time efficient and reduce morning stress. A nightly list also marks a definitive end to the day. 


Many times when we are planning our days and week, we forget to incorporate times for rest and relaxation. This is just as important as planning out meals and exercise as it helps us to recharge and keep moving forward. 


Create a bedtime routine that you perform in the same order, every night, in the 30 to 60 minutes before you go to bed. Bedtime routines can vary, but often include calming activities like taking a warm bath, reading, journaling, or meditation.

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