Good habits to have for a balanced and stress-free life
Ever feel like your day is a non-stop whirlwind of work, responsibilities, and endless to-do lists?
Wouldn’t it be nice if you could hit pause and breathe a little easier?
To not just survive but truly thrive?
That’s why we’re here—to take you for a quick dive (quick enough not to add any more stress to your already-overloaded day) into the best daily habits to have if you want to swap some stress for a little more serenity.
We’ll lay out some easy, actionable steps to build those positive habits so you can swing back into the driver’s seat of your life and breathe a big, chilled-out sigh of relief.
Ready to see how a few small changes can yield some seriously big rewards? Let’s get started!
What are your habits?
A habit is a behavior you perform almost automatically—like that first cup of coffee each morning, scrolling through social media when bored, or snuggling up with a book before bed. Over time, any behavior you do often enough becomes ingrained until you don’t know when you started doing it (or, often, why).
This is because habits form through repetition, specifically through a loop of cues, routine, and reward (known as the habit loop). [1] Your brain loves efficiency, so behaviors done often enough become automatic. [2] These automatic behaviors guide everything we do: what we eat, how we sleep, when we work, how we respond to challenges, and so on. Given the number of choices we make daily, it makes sense that our brains develop these habitual shortcuts; generally, habits are a helpful tool.
The issue comes from the fact that while some of our habits help us take care of ourselves, others just add to our stress.
The key is to identify each kind—those habits that are really helping you stay healthy and live your best life vs. those you need to quit. So, before you revamp your daily routine, take a good look at what you’re currently doing.
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What are your “good” daily habits—i.e., those that support your health and well-being?
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What are your “bad” daily habits—i.e., those that hold you back and leave you feeling less than your best?
Be real here—but be gentle with yourself, too. This is simply about increasing your awareness so you can start making small, meaningful changes.
Bad habits vs. good habits
Although we tend to call them “bad” and “good,” habits are actually neutral in themselves. What defines bad habits vs. good habits for you is how well each habit you have is helping you live the life you want.
Some habits, like staying glued to your phone late at night or constantly comparing yourself to others, might seem harmless. But over time, they sap your energy, disrupt your health, and cloud your focus.
Now, contrast that with other habits—like regular exercise exercise , mindful-eating mindful-eating nutritious meals, and taking mindful breaks. These act as little power-ups for your day, setting the tone for a healthier, balanced life. These positive routines help you manage stress, lift your mood, and keep your body feeling good.
Even swapping just one energy-sapping habit for an energy-boosting one can create a ripple effect that touches every part of your life.
For instance, what if, instead of scrolling your phone first thing in the morning, you took five minutes to stretch, drink a glass of water, and jot down today’s top priority? How would that simple switch change your day? Over time, how could it change your life?
(Not sure? Try it!)
Benefits of having good and healthy habits in your daily routine
Building good, healthy personal habits won’t deliver a radical overnight transformation, but small adjustments add up over time. Let’s look at some of the benefits of building positive health and wellness habits. [2]
Steady energy levels
When you prioritize quality sleep and eat nutritious foods, you give your body the rest and fuel it needs. This means fewer after-lunch slumps and more sustained energy throughout the day. [3] Imagine what you could do if you felt energized from morning till night!
Improved mental focus
Healthy habits help clear mental clutter. Routines like morning journaling, meal prep, and taking a few deep breaths can help you focus and prepare you to tackle challenges. And, when parts of your day run on autopilot, it frees up more mental space to think about other things.
Greater productivity
When you organize your day with habits that streamline your time—whether it’s scheduling priority tasks or carving out short breaks—you’re naturally more productive. Not only do you get more done, but you also free up time for what truly matters, like a refreshing walk, a game of tag with friends, or an early night.
Better stress management
Simple practices like keeping a gratitude journal, doing a little jump rope, or meditating for 10 minutes can reduce stress stress before it builds up. [4] These healthy stress management habits serve as your personal toolkit for living a calm and collected life, even when things get hectic.
Improved mood and emotional balance
When you invest in healthy habits, you’re caring for your mind and heart, as well as your body. Regular exercise, quality sleep, and mindful practices like walking meditation can lift your mood and help you stay positive. [5] Over time, the benefits of these healthy habits add up, and you feel happier and more balanced.
What are some good, daily healthy habits to have?
Here are some daily healthy habits to start adding to your routine.
Prioritize quality sleep
Sleep is a foundation habit of great health. When you get a good night’s rest, your body has the chance to repair, and it’s easier to stay emotionally stable.[6] Aim for a regular bedtime every night—yes, even on weekends—to help regulate your internal clock. Simple changes, like dimming the lights and putting screens away at least 30 minutes before bed, can make a huge difference in your sleep quality.
Start the day with movement
Kick off your day with a little movement. Whether it’s a quick yoga flow, a gentle swim, or a few push-ups, getting your body moving can boost energy and set you up for the day. Even if it’s just five minutes, that burst of exercise can have a positive impact on your motivation and productivity. [7]
Eat more nutritious foods
Fill your diet with lean proteins, colorful veggies, whole grains, calcium-rich foods, and fresh fruit. Not only do these foods provide essential vitamins and minerals, they also help keep cravings at bay. And don’t forget to hydrate—water is vital for keeping your energy up and your mind clear throughout the day!
Take mindful breaks
We live in a world that’s constantly buzzing with distractions. Take time in your day to close your eyes, breathe deeply, and step away from the hustle. These mini-breaks are a good habit that will recharge your mental battery and help prevent burnout.
Limit social media
While social media keeps us connected, it can also drain our time, steal our energy, and ruin our sleep. Top tip: Set designated times—and time limits—when checking your feeds, and if socials ever start to feel like too much, take a longer break.
Make time for regular exercise
Whether it’s a dance class, a bike ride, or a home workout, regular physical activity is incredible for managing stress and making you feel good! Aim for 20–30 minutes of moderate exercise most days and experiment to find the best movement habits for you.
Schedule relaxation
Carve out a little time each day to relax. Try a short breathing exercise during a busy day or a quiet journaling session in the evening. These practices can dramatically improve your mental and emotional well-being and help you stay resilient in the face of stress.
Wind down at the end of the day
A peaceful end-of-day routine tells your mind it’s time to slow down and prepare for sleep. Try turning off digital devices, dimming the lights, doing some light stretching, or reading a book—whatever works to help your brain and body switch off.
Tips on building and maintaining good everyday habits for improved health and well-being
There’s no quick fix for building new healthy daily habits—once you’ve got your “good habits” list and are ready to start, it’s simply a process of repeating the actions you want to become second nature. Here are some strategies to help you along the way.
Start small and build gradually
Don’t try to change your entire routine in one go. Instead, pick one small habit to start with—like drinking a glass of water as soon as you wake up—and stick with it until it feels easy. Once that habit is firmly in place, add another. It might seem like a slow way around, but this gradual approach stops you from getting overwhelmed and makes it possible to add many new habits over time.
Tie habits to existing routines
It’s easier to build a new habit when you link it to something you already do. For instance, if you make coffee every morning, pair the new habit you want to build with that already-established daily ritual. By connecting a new behavior to one that’s already rock-solid, you create a natural anchor that helps the new habit to stick.
Keep your goals in view
Ask yourself: why are you building these habits in the first place? Write down those reasons and put them somewhere you’ll see them every day, like your phone’s lock screen or a sticky note on the mirror. Keeping your goals front and center can provide that extra jolt of motivation on a tough day.
Track your progress
Tracking your habits can be incredibly motivating. There’s something satisfying about seeing a streak grow, and it can push you more quickly toward progress. It can also help you see patterns and find obstacles that may need addressing. (Need a hand with this? We have easy-to-use habit trackers and a Streaks feature in the Simple app! Take the quiz to get started!)
Stay flexible and adapt
Remember that one size doesn’t fit all. If a habit isn’t working for you, don’t be afraid to change it and try something different. Maybe morning workouts aren’t your thing. No worries! See how it feels to exercise in the evening. Keep exploring your options until you find what truly fits your lifestyle.
Seek support and accountability
Having a buddy on your journey can make all the difference. Whatever good habits you’re trying to build, add a friend! Maybe a family member could accompany you on your daily walk. Perhaps you’ll join an online community where you can share your progress and talk things over when you get stuck (may we recommend our friendly Facebook Group?). And, of course, if you’re really struggling, reach out to a professional. Asking for help is a strength, not a weakness—and a very smart way to help yourself build sustainable habits.
Frequently asked questions
What’s the one rule for better habits?
To develop better habits, follow this one rule: keep your actions simple and achievable. If a new habit demands too much time or energy, it’s not likely to last. But if you start small—like dedicating five minutes to exercise or eating one extra veggie a day—your good life habits will grow and grow.
What is a good habit?
A good habit is one that helps you live your best life and feel great doing so. The habits that are good for you might look different from those that work for someone else, so tune into what you want and how you respond to the actions you’re taking on a daily basis.
What’s the healthiest habit?
No single “healthiest habit” exists because we all have different needs and circumstances. However, some key habits of healthy people are deeply powerful, like getting quality sleep, moving regularly, and eating enough protein and fiber.
What’s the most popular bad habit?
Today, the most popular bad habit is probably too much screen time. We tend to be quite attached to our phones, which can interfere with sleep, self-care, body image, and many other things.
How to kick a bad habit?
To kick a bad habit, start by identifying what triggers it. Is it boredom, stress, or a specific situation? Once you understand the trigger, try to replace the bad habit with a positive one that meets the same need. For example, if you find yourself reaching for your phone when stressed, try a few minutes of mindful breathing or a quick walk instead. Tracking your progress and celebrating small wins can also help reinforce the change.
How many habits should we have?
There isn’t a magic number for how many habits you should have. It’s best to start with one or two, get them bedded in, and then see what else you need to create a full life that supports your health, happiness, and well-being.
What are some common good habits for adults to have?
If you’re looking for examples of some good healthy living habits to develop, think about daily actions you could do that would improve the big four health pillars of sleep, stress, nutrition, and movement. There are plenty of ideas in the article above!
- Gardner B, Lally P, Wardle J. Making health habitual: the psychology of ‘habit-formation’ and general practice. Br J Gen Pract 2012; 62: 664–666.
- Arlinghaus KR, Johnston CA. The importance of creating habits and routine. Am J Lifestyle Med 2019; 13: 142–144.
- Capers PL, Fobian AD, Kaiser KA, et al. A systematic review and meta-analysis of randomized controlled trials of the impact of sleep duration on adiposity and components of energy balance: Sleep and energy balance meta-analysis. Obes Rev 2015; 16: 771–782.
- Zhang D, Lee EKP, Mak ECW, et al. Mindfulness-based interventions: an overall review. Br Med Bull 2021; 138: 41–57.
- White RL, Vella S, Biddle S, et al. Physical activity and mental health: a systematic review and best-evidence synthesis of mediation and moderation studies. Int J Behav Nutr Phys Act 2024; 21: 134.
- Ramar K, Malhotra RK, Carden KA, et al. Sleep is essential to health: an American Academy of Sleep Medicine position statement. J Clin Sleep Med 2021; 17: 2115–2119.
- Zhang M, Jia J, Yang Y, et al. Effects of exercise interventions on cognitive functions in healthy populations: A systematic review and meta-analysis. Ageing Res Rev 2023; 92: 102116.
