50 Healthy Habits You Should Try in 2023

50 Healthy Habits to Start

If you are looking for a bit of change that is easy to incorporate into your day-to-day life, we have just what you need. From practicing meditation or walking every day to learning new languages, below are the best habits to start in 2022.

Build your morning routine

A morning routine with the same wake time every day, a healthy breakfast, and some exercise is an excellent place to start. 

Create your evening routine

Having this routine will help you end your day on a relaxing note. Have a light dinner, leave your gadgets alone, take a warm bath, stretch, breathe, and relax. All these routines can provide more restful sleep at night. 

Practice meditation

A clear mind can do wonders for your physical and mental health. Even five-minute meditation on a daily basis will have a huge impact on you. For example, a regular meditation practice can improve your sleep quality. If you aren’t ready to start meditating yet, try at least to slow down and pay attention to the depth of your breathing. 

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Drink more water

Water is important for us to feel healthy. Read how to form the habit of drinking more water. 

Walk every day

Take a walk outside at least once a week. It doesn’t matter if it will last fifteen or forty minutes. You need to move. Don’t use the elevator. Walk up the stairs instead.

Eat less processed foods

Try to cut down canned, cooked, frozen, pasteurized, or packaged foods, as most of them are loaded with too much sugar, salt, additives, and preservatives. Instead, eat more fresh vegetables, fruits, whole grains, nuts, and legumes. 

Reduce the amount of meat in your diet

This is a crucial step for a healthy lifestyle and a healthy planet. 

Make checklists and to-do lists

Checklists will help you stay organized. You can write down your plans for the day, track your water intake, create shopping lists, etc. Use our checklist maker tool to create your lists. It’s free.

Self-care checklist by cheqmark.io

Straighten your posture

Pay attention to how you sit. Do not constantly cross your legs and do not slouch. A straight posture is not only good for the back but also gives self-confidence and helps you think positively. 

Try contrast shower

In the morning, take a contrast shower. It helps wake up no worse than a cup of strong coffee.

Quit smoking

By doing so, you will reduce the risk of premature death and add ten years to life expectancy.

Do eye exercises

This may help your eyes feel better after sitting in front of the computer or using a smartphone for a long time. 

Vision Therapy Exercises | iCare Vision Center
Source: https://www.icarevision.com/vision-therapy/eye-exercises-you-can-try-at-home/

Keep your room cool for uninterrupted sleep

Room temperature impacts your sleep quality and how quickly you fall asleep.

Get a humidifier

Using a humidifier can help you prevent dryness of the skin. It’s also a good method to make you feel better when you are sick. 

Take care of your skin

Wash your face in the morning and before going to bed to remove oils, dirt, and bacteria. Exfoliate your skin when necessary. Use a moisturizer every day and drink more water.

Do regular teeth checkups

Don’t miss appointments with your dentist. Healthy teeth are essential because they help us chew and digest food, speak clearly, and have a good face shape.

Experience sunshine to increase vitamin D

Vitamin D has a lot of roles in the body and is important for optimal health. For example, it prevents depression.

Take vitamins regularly

Indeed, most of the vitamins must come from food. However, we don’t always eat properly. That’s why we might need to take vitamin and mineral supplements. Be sure to check with your doctor before starting any new supplements.

Go to your medical checkups

Regular checkups help ensure that your body is fit and can prevent any unwanted sicknesses.

Take on a hobby

Individuals who have purposeful activities are less likely to suffer from low mood, stress, and depression. Read how to start a new hobby and live a fulfilled life.

Find natural ways to relieve stress

Try things like meditation, relaxation exercises, aromatherapy, herbal teas, or time with pets.

woman in brown knit sweater holding brown ceramic cup

Limit fizzy drinks

Opt for plain water or water with lemon instead.

Watch less TV

People watching TV for long periods of time are usually more likely to be obese and at risk of heart diseases. On top of that, it contributes to higher stress levels. Try reading books or listening to podcasts instead of watching so much TV.

Lose or gain weight for your health not looks

Also, keep in mind that managing your weight is a life-long commitment. Just following a diet for a couple of weeks to drop kilograms isn’t effective.

Clean your home regularly

Pay particular attention to your bedroom. Vacuum it regularly to remove dust and dead skin cells.

Reduce the amount of time you spend on social media 

Try to spend more time on the important things in life. Go out with friends, call your parents, start a new hobby, and work out. 

Have regular intimate life

It can improve cardiovascular health, relieve pain, increase immunity, reduce stress, and make you sleep better. 

Track how you spend your time

This will help you become more productive and therefore spend less time procrastinating and more time on things you enjoy.

Practice self-compassion

Tame your inner critic and learn to speak more kindly to yourself. 

Stand up every hour

This is especially important to those having sedentary work. Drink a glass of water, take the stairs when possible, eat lunch away from your desk, and stand or walk around when taking phone calls.

Avoid toxic environment 

Spend time with people who bring you joy and learn to say “no” to those who don’t.

Wash your bedsheets once a week

Even after a couple of days, bedsheets can accumulate a lot of dirt, sweat, and dead skin cells. If you forget to change your bed linen regularly, this can lead to skin rashes and irritation and may even worsen allergy symptoms.

Do some dry brushing before a shower

 It’s wonderful for blood circulation and makes skin softer.

Take care of your gut

All you eat isn’t just nutrition for you. You also feed the trillions of “good” and “bad” bacteria that live in your gut. The “good”  bacteria help you digest foods and can be good for your physical and mental health. To keep the balance between both types of bacteria, increase the amount of fiber (vegetables, fruits, legumes, nuts), eat fermented vegetables, like kimchi, sauerkraut, and pickled vegetables, like onions and gherkins. Lower your stress levels. 

Limit your caffeine intake

Although caffeine can boost your energy levels, it can also have various side effects such as insomnia, anxiety, high blood pressure, dehydration, heartburn, headache, and many more. Caffeine is found in coffee, tea (including green tea), soda, chocolate, energy drinks, and medications. Up to 400 milligrams of caffeine per day appears to be safe for most healthy adults. However, for some people, caffeine may not be good at all.

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Lower your sugar intake

Don’t worry; you don’t need to eradicate sugar completely if it makes you happy. Just be sure to eat food that contains sugar in moderation.

Learn a new language 

This will help delay dementia symptoms, fight depression, increase attentional control, and have fun. 

Spend time with pets

They need your care, and you need the activity — it’s a win-win. On top of that, interacting with animals can reduce stress, anxiety, and depression. If you have a dog, walk together every day. If you don’t, volunteer your dog walking services for a local shelter. 

Normalize going to therapy

Regular therapy can lead to an improvement in all areas of life.

Drink less alcohol

If you drink alcohol regularly or occasionally, try to cut your consumption in half. If you don’t drink at all, keep up the good work.


Dancing is a great cardio exercise, fun, and also conducive to happiness and overall well-being.

Play sports

Join a sports team (football, volleyball, swimming) to combine exercise, camaraderie, and competition. 

Smile more

Try to put a huge, warm smile on your face as often as possible. It will automatically trigger feelings of happiness in you and the people around you.

Learn to read nutrition labels

This will help you make healthier eating choices and identify nutrient-rich foods for a balanced diet. 

Take smaller bites and eat slowly

This will ensure better digestion.

Get a massage once a month

A relaxing massage will relieve digestive disorders, joint pain, insomnia, migraines, and many types of chronic or injury-related pain. 

Stay home when you are sick

Working when you are sick could worsen your health problems and take a much longer time to recover. 

Start biking

Use your bike instead of a car, taxi, or subway when possible. Biking is one of the best activities you can do for your mind and body. 

person riding bicycle near grass in sunset

Don’t snack if you are not hungry

Mindless eating can lead to obesity and general unfulfillment. That’s why it’s important to eat, enjoy, and listen to your body. Eat when you are hungry, not when you are bored, stressed, or upset.

Learn to rest properly

Everyone deserves to rest and recharge. Rest is essential for better mental health, concentration, a healthier immune system, memory, and improved mood.

Final thoughts 

There you have it. We gathered 50 habits you need to become your best self. Don’t be harsh on yourself, take little steps, and track your progress with the help of our checklist templates. And remember, practice makes perfect! 

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