For better or worse, habits shape your life. Any behavior or action that you consistently engage in without conscious thought counts as a habit — whether it’s scrolling social media as soon as your alarm goes off every morning or drinking lemon water before bed each night. Although you often participate in habits without thinking, it is possible to change the ones that no longer serve you, swapping them for more positive choices.
To kick off today’s blog post, let’s consider five different types of habits that make up your daily life.
1. Preventative habits
This type of habit promotes better well-being and a longer life by keeping unwanted health issues at bay. It may include:
- taking daily vitamins to prevent nutrient deficiencies that cause health issues like anemia (low iron) or bone loss (low calcium)
- brushing your teeth every morning and night to prevent cavities and other oral health problems
- applying sunscreen before going outside to prevent sunburns and reduce your risk of developing skin cancer
2. Eating habits
The types of food you eat, as well as how much and how often you eat, greatly impact your physical and mental health. Some examples are:
- including fruits and vegetables with each meal
- keeping a nourishing snack on hand in case hunger strikes when you’re out and about
- choosing whole foods over processed foods when possible
3. Mindful habits
Did you know that your thought patterns can become habits too? Some helpful mental habits include:
- practicing positive self-talk when you’re wrestling with feelings of fear or uncertainty
- writing in a gratitude journal every day
- finding the silver lining in challenging situations
4. Social habits
The way you communicate with others plays a big role in your relationships. Habits that can improve your ability to connect are:
- honor your communication style
- lean into shared interests
- set boundaries if you need to take a pause of would like to discuss something later
5. Productivity habits
Some habits help you manage your time and reach your goals — things like:
- making a to-do list
- tackling your hardest task early in the day
- eliminating distractions to help you focus
The bullet points above all showcase positive habits, but of course, you likely practice unwanted habits too. These negative actions may provide you with comfort in the moment but often create long-term problems. For instance, if you procrastinate during the work day, you may find yourself pulling an all-nighter to meet a deadline. Or if you constantly interrupt others during conversation, you may notice that the people in your social circle begin to pull away.
Now, we’re going to discuss two ways that positive habits benefit your life beyond the habits themselves.
1. They are a source of pride.
One benefit of a positive habit is the natural boost of confidence that comes with it, which also encourages you to stick with that behavior. Once you see the rewards of a behavior, you often feel more optimistic and empowered — as you should! You’ve taken a small step that has the power to improve your life.
2. They improve your mental health.
Positive habits don’t just increase your self-esteem. They also reduce your stress and anxiety by giving you a sense of structure. For instance, if you grocery shop every Saturday and meal prep every Sunday, you can more easily incorporate nutritious meals into your busy work week. Your body appreciates the nourishing food, while your brain loves the predictability of this simple routine!
As you work to establish new positive habits, be patient with yourself.
Research suggests that it takes about 66 days for an action to become a habit. One good way to develop new habits is by setting S.M.A.R.T. goals – that is, goals that are specific, measurable, achievable, relevant, and time-bound. For instance, let’s use this framework to establish a consistent bedtime routine.
- Specific: I want to improve my sleep quality and mental well-being by creating and sticking to a calming bedtime routine.
- Measurable: I will go to bed by 10:30 PM at least five nights a week and track my sleep using a journal or sleep app.
- Achievable: I’ll begin by setting a nightly alarm for 10:00 PM to start winding down, turn off screens, and do a 10-minute relaxation exercise before bed.
- Relevant: Better sleep supports my mental clarity, mood stability, and overall mental health.
- Time-bound: I’ll follow this routine for the next four weeks and assess improvements in my sleep quality and mood at the end of the month.
It often helps to “stack” a new habit on top of an existing habit too. For example, if you want to start a new meditation habit, put a sticky note reminder on your bathroom mirror. As you brush your teeth in the morning, decide what meditation you want to do (there are so many helpful apps — Calm, Headspace, and Peloton, to name a few!). Then, complete your meditation. Eventually, you won’t need the sticky note — simply brushing your teeth in the morning will be the only trigger you need for your mindfulness practice.
Here’s to creating more positive habits and enhancing your mental health!
At the Center for Rising Minds, we’d love to help you and your family with your mental health care needs! Please reach out to us today to inquire about our services or join our waitlist.
