10 Healthy Habits to Do Every Day (And How to Actually Stick With Them)

Let’s be real—building healthy habits doesn't happen overnight with a can do attitude. It’s about consistency in small things, not intensity over big things. The small things you do every day matter way more than the big, unsustainable efforts you try once and abandon.

As a behavior change specialist, I meet you where you are and help you get to where you want to be—without the overwhelm. Instead of drastic changes, we focus on small, sustainable shifts that actually fit your life.

So, if you’re looking to feel better, have more energy, and finally make lasting changes, start here with these 10 simple daily habits.

10. Walk 10,000 Steps 🚶‍♀️

Why it Matters:

You don’t need an intense workout to be healthy—movement throughout the day is just as powerful. Walking helps with heart health, mental clarity, digestion, and overall energy.

How to Make it Work for YOU:

• Don’t stress over hitting 10k steps exactly—just move more than yesterday. (think 1% better every day)

• Take a 5-minute walk after meals to improve digestion.

• Park farther away, take the stairs, or pace during phone calls.

• If you’re short on time, break it up into small walks throughout the day.

👉 Progress > Perfection. More movement is always a win.

9. Stretch for 9 Minutes 🧘‍♂️

Why it Matters:

We spend a lot of time sitting, slouching, and stiffening up. Stretching daily improves flexibility, posture, and reduces aches and pains—especially if you work at a desk or train hard in the gym.

How to Make it Work for YOU:

• Do a quick stretch routine in the morning or before bed.

• Set a timer for 3 minutes, 3x a day if 9 minutes feels like too much.

• Focus on tight areas (hello, hips and shoulders!).

• Not a fan of stretching? Try yoga or foam rolling instead.

8. Get 8 Hours of Sleep 😴

Why it Matters:

You can’t “grind” your way out of sleep deprivation. Your body needs rest. Lack of sleep messes with hormones, cravings, energy, and focus. Prioritizing quality sleep makes everything else in your life easier.

How to Make it Work for YOU:

• Set a consistent bedtime and wake-up time.

• No screens 30-60 minutes before bed (blue light messes with melatonin).

• Create a wind-down routine (think: dim lights, reading, or deep breathing).

• If you have kids - I feel you - work with your reality. Even a power nap helps!

👉 Good sleep is the foundation of everything. Protect it like your health depends on it—because it does.

7. Eat 7 Servings of Fruits & Vegetables 🥦🍓

Why it Matters:

The more real, whole foods you eat, the better you’ll feel. Nutrient-dense foods help with digestion, energy, skin, and overall health.

How to Make it Work for YOU:

• Start small: Add just ONE extra serving to a meal.

• Keep pre-cut fruits & veggies in the fridge for easy snacking.

• Try blending greens into smoothies or adding veggies to eggs.

• Find what tastes good—you don’t have to force yourself to eat kale.

👉 Healthy eating isn’t all or nothing. Small upgrades make a huge difference (think one swap a week).

6. Drink 6 Glasses of Water 💧

Why it Matters:

Feeling sluggish? It might just be dehydration. Water helps with digestion, skin health, energy levels, and even curbing unnecessary cravings.

How to Make it Work for YOU:

• Start your day with a big glass of water before coffee.

• Find a water bottle you love and carry it with you (and actually drink from it).

• If plain water is boring, try infusing it with lemon, mint, or berries.

• Set a timer or use an app to remind you to sip throughout the day.

5. Take 5 Deep Breaths 🌬️

Why it Matters:

You don’t need an hour of meditation to reset your nervous system. Just five deep breaths can lower stress, improve focus, and help you feel more in control.

How to Make it Work for YOU:

• Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds (this slows your heart rate).

• Use deep breathing before stressful moments (work meetings, bedtime chaos, etc.).

• Pair it with stretching or mindfulness for an even bigger impact.

👉 You always have your breath with you—use it to your advantage.

4. Have 4 Protein-Packed Meals/Snacks 🍳

Why it Matters:

Protein keeps you full, supports muscle repair, and stabilizes energy levels. It’s also key for maintaining strength as you age.

How to Make it Work for YOU:

• Include a protein source in every meal (eggs, Greek yogurt, lean meats, tofu, beans).

• Keep easy protein snacks on hand (nuts, protein shakes, cottage cheese).

• Try throwing protein powder in different foods like yogurt, pudding, pancakes)

• If you struggle with protein, try adding a little at a time.

3. Practice 3 Minutes of Gratitude or Mindfulness ✨

Why it Matters:

A small gratitude practice rewires your brain to focus on the good. Mindfulness helps you stay present instead of worrying about the past or future.

How to Make it Work for YOU:

• Write down 3 things you’re grateful for each morning or night.

• Use a mindfulness app for a quick guided practice.

• Take a deep breath, close your eyes, and just be in the moment for 3 minutes.

2. Engage in 2 Acts of Connection 💕

Why it Matters:

We are wired for connection. Strong relationships improve mental and emotional health. Small, meaningful interactions matter.

How to Make it Work for YOU:

• Send a quick text or voice memo to a friend.

• Give a genuine compliment to someone in your life.

• Plan a short coffee date or walk with a friend (double win—steps + connection!).

1. Do 1 Thing for Yourself 💛

Why it Matters:

You can’t pour from an empty cup. Taking care of yourself isn’t selfish—it’s necessary.

How to Make it Work for YOU:

• Read a book, listen to a podcast, or do something creative.

• Take 5 minutes to sit in silence with no distractions.

• Move your body in a way that feels good to you—not as punishment.