Healthy Habits: 10 daily habits that changed my life (science-backed)

Healthy Habits: 10 daily habits that changed my life (science-backed)

In the great expanse of human history, we’ve never been more inundated with information about how to lead healthier, more fulfilled lives. Yet, with this plethora of knowledge at our fingertips, it’s become increasingly challenging to sift through the noise and identify the habits that genuinely make a difference. In pursuing an improved quality of life, I found ten daily habits—backed by science—that have radically changed my life. By sharing these habits, I hope to help you reevaluate your routines and instill practices contributing to your overall well-being.

1. Drink a Glass of Water First Thing in the Morning

When you sleep, your body undergoes a natural state of dehydration. Drinking a glass of water upon waking can rehydrate you, kickstart your metabolism, and help flush out toxins. Studies show this simple act can improve concentration and cognitive function throughout the day.

2. Meditate for 10 Minutes Every Day

Life is busy, and getting lost in the hustle is easy. But taking just 10 minutes to meditate daily can significantly reduce stress levels, improve focus, and foster a stronger sense of calm. Neuroscience research has shown that regular meditation can even cause structural changes in the brain associated with enhanced mental resilience and emotional intelligence.

3. Go for a Brisk Walk Outdoors Daily

A brisk daily walk is a simple, low-impact way to improve cardiovascular health, strengthen bones, and boost muscle power. Plus, exposure to natural light helps regulate your sleep-wake cycle and can uplift your mood. Studies also link time spent in nature with lower stress levels and increased happiness.

4. Include Some Weight Training and Resistance Exercises in Your Workout

Weight training and resistance exercises are crucial for maintaining muscle mass and bone density as we age. Incorporating them into your routine can help prevent osteoporosis and sarcopenia (muscle loss), boost metabolism, and enhance overall body strength. The American College of Sports Medicine recommends at least two days of strength training per week.

5. Eat Something Green Every Day

Greens like spinach, kale, and broccoli contain essential vitamins, minerals, fiber, and antioxidants. Regularly including them can aid digestion, reduce the risk of chronic diseases, and contribute to heart health. Try incorporating at least one serving of leafy greens into your meals daily.

6. Eat at Least Two to Three Servings of Brightly Colored Fruits and Veggies Daily

Fruits and vegetables with vibrant colors are often high in antioxidants and nutrients. Consuming various foods daily can help reduce the risk of chronic diseases, improve digestion, and promote healthier skin. Try to eat a colorful array of fruits and veggies like blueberries, sweet potatoes, bell peppers, and beets.

7. Listen to Nature Sounds or Relaxing Music Every Evening

Listening to nature sounds or calming music can have a soothing effect on the mind, reducing stress and anxiety levels. Research shows that it can even lower heart rate and blood pressure. Incorporating this habit into your evening routine can help prepare your body and mind for a good night’s sleep.

8. Read or Learn Something New Daily

Lifelong learning keeps your mind sharp and contributes to personal growth and adaptability. This can be as simple as reading a book chapter, watching a documentary, or exploring a new topic online. Regular intellectual stimulation can also delay cognitive decline and promote a more positive outlook on life.

9. Spend Quality Time with a Loved One and Engage in Cuddling

Social connection and physical touch are essential for our emotional well-being. Spending quality time with a loved one and engaging in activities like cuddling can stimulate the release of oxytocin, often called the “love hormone.” This can enhance mood, lower stress levels, and improve immune function. Science suggests that close, trusted relationships are critical to a long, happy life.

10. Turn Off Your Phone an Hour Before Going to Bed

Turning off your phone an hour before bed might seem impossible in our always-connected world. But the light emitted by phones can interfere with your body’s production of melatonin, a hormone that regulates sleep. By switching off, you can enhance the quality of your sleep and, over time, improve overall mental and physical health.


It’s important to remember that lasting change comes from consistent, small actions, not sudden, monumental shifts. Each of these habits, while simple on their own, has the potential to bring about profound change when practiced daily. They have transformed my life, enhancing my physical health, mental clarity, and emotional stability.

Life is a dynamic, ever-changing process. What works for one might not work for all. So, while these ten habits have changed my life, I encourage you to take what resonates with you and adapt it to your unique circumstances. Experiment, learn, and grow. In healthy living, you’re both the scientist and the subject. Dive into the exploration and embrace the journey toward becoming the most beneficial, happiest version of yourself.