 
Healthy Habits for a 
Happy Life


Disclaimer:
This eBook was written by (your name). 
I am not a doctor or mental health 
professional and cannot be held liable 
for the information written here. 
This book is meant to provide 
information about daily habits that can 
help improve your health, productivity, 
and happiness. 
For medical assistance, please seek 
help from a medical or mental health 
professional.


Introduction

Living a happier, more fulfilling life often feels like a dream that you never quite 
accomplish. Something you are constantly working towards, whether you focus on your 
education, career, romantic relationships, or material possessions. 

But what if what actually makes you happier is based on all the little choices you make 
in between?

Your sense of fulfillment doesn’t always come from money or status or landing your 
dream career. Sometimes, you are your happiest self when you are healthy, full of 
energy, productive, and contented with the intentional habits you make every day. 

The habits in your life are not meant to make you feel obligated, but to improve your life. 
Every habit you add to your daily routine should be with purpose and intention, with a 
very specific reason for doing it. 

The following book guides you through the process of understanding the importance of 
habits in your life, how to be more intentional and live with purpose, and how to find joy 
and contentment in your life right now.

























 


There are many aspects to improving your life, whether you are trying to live a healthier 
lifestyle, or you just want to feel more joy and happiness. 

People often view “habits” as something you have to do, like brushing your teeth or 
exercising. And while these are important habits to incorporate into your life, they don’t 
even come close to the magnitude of possibilities. 

Your habits include every intentional choice you make throughout your day. You have 
routines in your life, whether you are conscious of them or not. Before bed if you brush 
your teeth, change into pajamas, and watch Netflix in bed, that is your nighttime routine. 
Each of those tasks are habits in your routine. 

The reason habits are so fundamental to living a happy and healthy life is because they 
allow you to make sustainable changes based on what your goals are. 

From losing weight and eating healthier, to improving your productivity when you start a 
business, the habits you have each day can completely change your life.








Your Life is Made Up of Habits and Routines

You already have habits and routines in your life, even though you might not have put 
much thought into it before. Each choice you make throughout the day is part of your 
routine. What we are talking about is making these habits intentional. 

By choosing to better your life through your daily habits, you are the one who is in 
control of the outcome. 


Every Action You Take is Part of Your Routine

Believe it or not, everything you do during the day is an intentional choice you are 
making, and each one of those is part of your “routine”. It is not uncommon for people to 
mention they need to create a routine in their day, but you already have them.

You have a morning routine that reminds you what needs to be done in order to get 
ready for the day, you have routines when you are driving to and from work and 
throughout the day work, you have nighttime routines as you get ready for bed. 

What you are really looking for is an adjustment in your routine, which is done by adding 
new habits. And this is where the benefit of habits comes in. You need to focus more on 
your habits and adding them to your current routines for lasting success.


Habits Are Intentional

An important thing to remember about your habits is that they should always be 
intentional. You are choosing to incorporate them into your life. Not everyone shares the 
same habits, as it should be since your life is not identical to anyone else’s. 

Therefore, when choosing habits, they should be choices you make to better your life in 
whatever way you want. Whether they are habits that align with your health goals, help 
to increase productivity, allow you more free time for self-care, or simply provide more 
balance and structure to your day, they should always be intentional. 


You Have the Power to Change Your Habits

It is also good to note that you are the one in control here. You choose your path, you 
decide on what routines fit your lifestyle the best, you customize your habits based on 
what your goals are. This means if you incorporate new habits into your routine that 
aren’t working out for you in one way or another, you have the freedom to change them. 
No habit in your life is set in stone. 

Sometimes, it isn’t about adding a brand new habit or completely getting rid of one, but 
just adjusting how it is done. Moving it to a different part of your day, trying new skincare 
products or deciding to add on to your current fitness routine. 

Maybe you have noticed that you can focus a lot more during the first half of your day, 
so you choose to work more in the morning, and do your self-care and errands in the 
afternoon. 

During every step of this process, track what you experience with each new habit and 
routine, so that you know when it is time to make an adjustment.


You Need to Connect Habits to Your Goals

Adding new habits to your daily routine is also important because you need to connect 
habits to your goals. Reaching your goals is almost impossible without making changes 
in what or how you do things. If everything was always exactly as it ever was, nothing 
would ever change. 

This is where habits come in. You connect your goals to habits that help you reach 
those goals, and suddenly you are achieving all your dreams. With something as simple 
as your daily routine.


Set Your Goals First, Then Habits Will Follow

A common mistake people make when they first start to focus on their habits is that they 
haphazardly choose them based on a friend who suggested it, or something they saw 
on social media. 

While it is amazing to get inspired by other people and what works for them, you need 
to have your own reasons for habits and routines that you commit to. 

An easy way to make sure you are choosing the right habits, is to start by being clear on 
what your goals are. Setting goals should always be the first step, since the habits and 
routines are going to be what come next in order to achieve those goals.

So, what are you trying to accomplish? What do you want to change in your life? Are 
you trying to achieve more abundance and success? Are you concerned about your 
health? Do you want to practice more self-love?

Write down a list of your goals, big and small, short-term and long-term, and be as 
descriptive and detailed as you can be. This is where your habits will come from. 





Connecting Habits to Your Goals

Once you are clear on what your goals are, you can then start choosing habits that will 
help you achieve those goals. If you’re not quite sure how to do this, then think of a way 
to connect your habits to your goals.

For example, if one of your goals is to improve your physique, then start by writing down 
what you want to change about. Be as specific as you can. Consider what you don’t like 
about your physique, what you want to change, and what will be required to change it. 

The strategies at which you can change your physique are going to be the habits you 
add or change in your life. This might include:

Eating a healthier diet
Making specific changes to your diet
Tracking your macros or calories
Drinking enough water throughout the day
Starting a new fitness routine
Adding cardio or weightlifting into your fitness routine
Getting in your steps each day
Getting a physical exam at your doctor’s

Each of these habits can help get you towards your goals, though they should be 
customized to you and what your actual goals are. Goals are often subjective, which is 
why it is so important to make sure the habits and routines you choose help you achieve 
YOUR goals. 


Changing Habits Based on Progress

As you begin connecting your habits to your goals, you might also come across some 
habits that need to be changed or removed entirely. This is based on the progress you 
make, where some habits are helping, and others are hurting. 

For example, if you changed your diet in order to be healthier and improve your 
physique, but it was too restrictive and ended up making you feel too tired for your 
workouts, then you know something isn’t working. 

You can find this out by tracking your progress as you work toward your goals.

It is never too late to switch up your routines and try new habits. Just make sure you 
gave it long enough to see if it really was effective, or if you are just making excuses 
because you don’t want to follow through.




Habits Are What Help You Move Forward

If you want to move forward in life, you need habits to help you take those next steps. 
They provide you with more structure in your life, your routines have more purpose, and 
you can see what habits aren’t working that you need to remove from your routine.


Habits Tell You What is and Isn’t Working

Something you might not have considered when it comes to the benefits of having 
habits in your life is that they can sometimes clue you in to a routine or lifestyle choice 
that isn’t working for you. 

This happens all the time, where you do something for the wrong reasons, or you 
weren’t paying enough attention and it is longer benefiting you the way it once did. 

A really good example of this is journaling. While we are huge supporters of journaling, 
it doesn’t benefit everyone in the same way. 

Plus, there are so many styles of journaling, so often times it is more about how you are 
journaling that is the problem.

But because it is such a common suggestion when you are adding healthy habits to 
your life, you might be writing in your journal every day because you think you have to, 
and it’s almost a waste of time. 

If you don’t see much improvement in your life with journaling, that is a sign that the 
habit needs to change or be replaced with something else. 















Your Routine Provides More Structure

Having a routine with good habits can also provide more structure to your life. This is 
especially important if you are someone with a little more free time, whether because 
you live alone or don’t have kids, or because you run your own business and make your 
own schedule.

Without structure, it is almost impossible to get everything done. You often neglect tasks 
that need to be done and spend more time on menial tasks or scrolling social media. 
You are probably good at getting your work done and doing the bare minimum, but 
beyond that, you aren’t really sure what you’re doing from one hour to the next. 

This is a sign that you need structure. Not a strict and rigid schedule where every 
minute of your day is planned out, but at least knowing what your daily routines are and 
what habits you want to get done each day.


Productivity Begins With Intention

If you want to keep moving forward in life, you need to do so with intention. This is 
where you make choices of what you are doing, what habits you incorporate into your 
life, and how to work toward your goals. 

When you aren’t focused and your productivity starts dropping, it might not be from lack 
of motivation and drive, but more because you haven’t set the right intentions. This is 
where the habits and routines really come in to help. 




















 


The first set of habits for a happy life are ones for your mind. This includes changing 
your mindset, supporting your emotional health, and helping with your mental health. 

It includes everything from mindfulness and staying off social media, to journaling and 
adjusting your schedule in the morning.

So many of the habits you have each day can be damaging to your mental health or just 
your mindset in general. Each thought you have is affecting how you think and feel, 
whether you realize it or not. 

These habits are not meant to transform your personality, but instead to adjust your 
perspective on your own life and how you approach your goals.

Here are some of the best daily habits that can help improve your mindset.











Habits That Help Improve Your Mindset

The first set of habits for your mind are ones that are going to help you improve your 
mindset. The way you think about everything, from thoughts about yourself and your 
own abilities, to thoughts about experiences you have had, are part of your mindset.

If you have a negative mindset, then your life is going to head in a negative direction. 
You are the architect of your own life, but you can only make positive changes when 
you think more positively. Your mind has so much more power than you could imagine.


Practice Mindfulness

The practice of being mindful and staying present is often underestimated because of 
how simple it seems. While it is just being more present and accepting the current 
moment without judgment, it is still a really powerful and impactful practice to add to 
your life. 

With mindfulness, all you need to do is slow down, remove distractions, and pay more 
attention to how you think and feel during any moment in your life. This can be while 
you are in the shower, going for a walk, eating a meal, writing in your journal, waiting in 
line at the store, really anything. 

These are moments often distracted by the phone or television or other people talking. 
But if you get the opportunity to experience them in silence with more peace and 
mindfulness, you are able to see them for what they are and get so much more 
appreciation for them.


Process Your Emotions With Journaling

Journaling helps improve your mindset because it provides you a safe place to express 
yourself. We often hold our darkest, deepest secrets inside, but there are also other 
emotions you might be suppressing. The more you suppress your emotions because 
you fear of being judged, the harder it will be to shift your mindset to a more positive 
way of thinking.

This is where journaling comes in. You can write in a safe, private space where you are 
able to express your thoughts and emotions, knowing nobody else is ever going to read 
it. The more honestly you write in your journal, the more you are able to process your 
emotions and understand what is actually going on. It is a really good step towards an 
improved mindset.




Unfollow People on Social Media

You don’t have to get off social media entirely just to improve your mindset (unless you 
want to), but at the very least you can unfollow people who trigger you in some way. 
Start paying attention to how you feel every time you are on your Instagram or Twitter or 
Tik Tok. 

Have you noticed you tend to get more agitated or upset when you watch Instagram 
stories from a specific person? Or maybe someone on your Facebook keeps sharing 
content that is toxic and causes a lot of fights. You might be someone who struggles 
with jealousy, so people who flash their lives in front of you isn’t healthy for you right 
now.

It doesn’t matter who it is or what your reasons are. If anyone is upsetting to your own 
mindset and causing you to think more negatively, then it’s time to unfollow or mute 
them.


Habits That Increase Your Productivity

There are also some easy habits you can add to your daily routine that will increase 
your focus and productivity. These are an important part of creating a happier life since 
productivity often helps to boost your mood and give you more self-confidence. It is also 
going to help you reach your success goals a lot faster.


Time Blocking

If you have full control over your work schedule, such as if you work from home or you 
are an entrepreneur, then time blocking can completely change your life. 

With time blocking, you choose what tasks you will do during different “blocks” of time 
during the day. You can split up the time however it works best for your schedule, 
whether it is something different every hour, every 2 hours, or it depends what time of 
day it is. 

What time blocking does for you is allow you to fit in your day’s to-do lists, habits, and 
tasks into a part of your day where it makes sense. You can start by choosing what time 
to start and stop your morning routine, followed by a time block for the first phase of 
work. 

You can go throughout the day, scheduling in your work, errands, personal tasks, daily 
routines, exercise, making meals, picking up your kids, making phone calls, using social 
media, really anything that is on your list. 

It keeps you from wasting too much time scrolling social media or spending too much 
time on one task, and not enough time on another. 

Plus, it can really help with your mindset and emotional health. You won’t be as 
stressed since you know everything is getting done, and at what time it will be 
completed during the day. And if you set up timers on your phone, you have even less 
to think about as you go through your day.


Creating Your To-Do List Based on Priority

Another habit that helps with your productivity is arranging your tasks based on priority. 
This allows you to get the most important tasks (MITs) done first, and you can then 
manage the rest of your time between the other tasks you need to do.

You can also combine this with time blocking by using your first 2-3 hour time block for 
your MITs, then split up the remaining list with your other time blocks throughout the 
day. 

Another way to look at this is by focusing on “eating the frog” first thing in the morning. 
This is when you choose your hardest or most complicated task to get done first, early 
in the morning. Once that is out of the way, you will feel much less stress and don’t 
have it weighing on you.


Purging and Organizing Regularly

Having an organized environment in your home and workplace helps tremendously with 
your productivity and your mindset. You will notice that if you wake up in a messy 
bedroom, your mind feels chaotic and messy throughout the day. But if your home was 
clean when you woke up, you would be able to get through a more productive morning 
routine. 














Habits That Make You Feel Happier

There are also some habits that are easy to incorporate into your life that are going to 
boost your mood and help you feel happier. These include habits like socializing with 
the right people and being adventurous. 


Spending Time with Positive People

If you want to be a happier, more positive person, start by looking at the people you 
surround yourself by. When you have done all the work by perfecting your daily 
schedule, adding in healthy and productive habits, and caring for your mental health, 
but still don’t feel happy, it might not be about what you are doing at all. 

You can be greatly affected by the people around you. When you have happy, positive, 
joyful people in your social circle, it boosts your mood and makes you want to feel that 
way too. But you can also pick up the negative energy from the more pessimistic, toxic 
people in your life. 

Now is a good time to make a habit of spending more time with people who lift you up 
and make you feel good about yourself and your life, and less time with toxic friends 
who are bringing you down.


Setting Personal Boundaries

You can also become a happier person by setting personal boundaries, which is a good 
habit to focus on whenever you feel the need to make it clear to someone what you are 
or are not okay with.

Personal boundaries can include a lot, but here are some examples:

Your right to privacy
The right to say to plans or change plans
When you can or can’t have company
When you choose to leave a social gathering
How much you are willing to share about your personal life
Whether you want to share details about your romantic relationship
How much free time you have
Who you choose to spend your time with

This is all within your control, since it is your life. You set the boundaries in your life, and 
if people don’t respect them, then they aren’t respecting you. This is a big sign of having 
a toxic friend who you probably don’t want to spend as much time with. 


Trying Something New

The last habit that can help increase your happiness and help you enjoy your life more 
is by trying something new! Make it a habit to try new things, go new places, and meet 
new people on a regular basis.

It is so easy to get into a routine where you are stuck in your comfort zone. It feels safe 
and quit there, without any fears or unexpected situations. But it also keeps you from 
exploring new things and new people.

If you feel a little stagnant, like everything in your life is more than enough to make you 
happy but feel like something is missing, then it might be time to venture out and 
explore something new. 

It can be as simple as going on a hike you have never gone on, going to a new 
restaurant in town, or trying a local art class. 

You don’t have to go anywhere far or spend a lot of money on new adventures in your 
life. As long as it is something you are interested in and haven’t done before, it counts!



























 


When you think about habits, you probably think about the ones that help to improve 
your body and physical health. This is completely normal and valid. Many of the 
healthiest habits you can add to your routine are going to improve how you feel, your 
energy, your skin, and your weight. 

It is really important to remember that this is simply a list of possible habits that you can 
add to your life. It is not meant to be a checklist where you need to add each one of 
these to your lifestyle. The best way to have a happy, healthy life is to customize your 
routine to your own needs and goals. 

Some of our favorite healthy habits for the body include:














Drink Your Water

You need to hydrate! Make drinking water a part of your regular routine, throughout the 
day. If you struggle getting in enough water, here are some tips that can help you add it 
to your routine and make sure you get at least 64 ounces of water a day:

*	Start your day drinking a glass of water before doing anything else
*	Drink only water after dinner
*	Drink only water between your meals
*	Always have a water bottle in your car
*	Fill up 2-3 water bottles at night and put them in the refrigerator for the next day
*	Use a water bottle that shows you how much you drank throughout the day
*	Use a water tracking app


Use Sunscreen

Any time you are planning on going outside, you should have sunscreen on. It doesn’t 
matter what your skin type or skin tone is, or how hot it is, sunscreen is going to protect 
your skin. It doesn’t just keep you from getting a sunburn, so just because you don’t 
have fair skin and it isn’t a sunny day, doesn’t mean you won’t experience sun damage 
without.

You can get many different types of damage to your skin from the sun, including 
sunburns, dark sun spots, more lines and wrinkles, premature aging, and even skin 
cancer. Just by putting on sunscreen before you go outside will protect your skin. 

An easy way to remember to use sunscreen every day is to make it part of your morning 
routine. Either add it to your morning skincare routine where you put it on after washing 
your face and before your makeup, or get a moisturizer that includes sun protection in it.

Remember to reapply sunscreen after you have spent more than a couple hours in 
direct sunlight and after your face has gotten wet.


Get Fresh Air

You need fresh air, no matter the weather! Fresh air is so important for your mind and 
your body, plus the vitamin D you get from the sun’s UV rays. Try to get outside more 
as a daily habit, particularly if you work at home or are indoors most of the day.

Even just a few minutes in the morning and at night can help improve your mood and 
mental health. You can go for a walk in the morning or during your lunch break at work, 
sit outside on your patio or balcony when eating dinner, or just sit and relax in your 
backyard when you have a few spare moments.


Take Micro-Naps

There are two extremes people tend to choose when it comes to energy management 
throughout the day: they either go hard and refuse to nap or rest much until bedtime, or 
they take long naps that seem restful but actually hurt their productivity and mood. What 
about the third option?

Instead of either refusing rest or taking 3-hour naps in the afternoon, you could take 
micro naps. These last just a few minutes at a time, where you probably won’t fall 
asleep, but you can rest your body and mind. 

Set your alarm for however long you have to rest, whether it is 5 minutes or 20, and just 
be still and quiet during that time. You will be amazed by how much better you feel.


Stretch Your Body

Before getting into exercise and other forms of movement, it is a good idea to add a 
simple stretching routine to your day. This is a really simple habit that you can fit in just 
about anywhere, but in the morning and night are especially useful when it comes to 
stretching.

If you haven’t done much stretching before, YouTube has a lot of helpful videos with 
simple stretching routines. This can include Yoga, but it doesn’t have to be that intense. 
Any way you stretch your body is useful. Stretching is good for flexibility, for warming up 
and stretching out sore muscles, and can be a good way to get your body moving at the 
beginning of the day.


















Exercise in a Way That Feels Good

Moving your body is really important for so many reasons. Exercise can boost your 
energy and your mood, it helps improve your cardiovascular health, gives you more 
strength and flexibility, and is amazing for your mental health.

In addition to stretching every day, try to find a form of exercise that you enjoy. If you 
love the gym, great! But that is not the only way to get in a good workout. You can move 
your body in so many different ways. It is a good idea to try new forms of exercise until 
you find the ones that work best for you. But here are a few ideas to start with:

*	Go for a walk
*	Go on a hike
*	Go swimming
*	Join a gym
*	Lift free weights at home
*	Get an indoor trampoline
*	Try Tai Chi or Yoga
*	Do Pilates or barre 
*	Have dance parties
*	Go out dancing
*	Try HIIT workouts from home


Take Care of Your Skin

Your skin needs TLC just like the rest of your body! If you have noticed any skin 
changes like acne, dark spots, or unusual bumps, definitely see a doctor or 
dermatologist. But for the most part, you can care for your skin on your own.

At the bare minimum, you should be cleansing your face twice a day and using 
moisturizer and sunscreen every day. If you are already doing this, you have a good 
skincare routine in place. But there are other products that can improve more specific 
concerns with your skin, from exfoliating the dead skin cells to getting beauty treatments 
like facials and Botox. 

Even just making a weekly habit of using a face mask and serum can make a big 
difference in the health of your skin.


Indulge in Detox Baths

A detox bath is one typically with Epsom salts or another type of salt that helps to 
release toxins from your body. You can also add other ingredients to your bath, like 
essential oils, bath bombs, bubble bath, or flower petals. 

Detox baths help you relax your entire body, so you can relieve aches and pains, 
soothe sore muscles, and relax after a long week. Baths are also great for your skin 
when you use products that won’t cause irritation. 


Prioritize Sleep

Sleep should always be a priority in your life. Add habits to your routine that allow you to 
get better sleep. This is where your nighttime routine coms in, also called sleep hygiene.

You may be paying a lot of attention to your morning routine, but then after your 
workday is over, you ditch all your habits and just skip a nighttime routine altogether. 
This is likely what is causing you to lose sleep.

Sleep hygiene, or your nighttime routine, allows you to wind down from the day and 
start relaxing so that you are ready for bd. It not only includes adding in relaxing habits 
like reading, journaling, or taking a soothing bath, but also removing bad habits that 
harm your sleep, like drinking alcohol or too much caffeine before bed. 

Make sure you have a nighttime routine that allows you to get a good night’s sleep.


Nourish Your Body

Finally, pay attention tow hat you put into your body. You don’t have to be on a strict 
diet where everything you eat is clean and organic, but you do want to be sure you are 
fueling your body with important nutrients.

Focus on eating primarily whole grains, fruits and vegetables, and lean protein. This will 
vary depending on any food allergies or dietary restrictions you have, but try your best 
to have meals balanced. Consulting your doctor or a dietician can help tremendously if 
you have dietary restrictions and feel like your diet isn’t quite balanced enough.

Make a habit of nourishing your body every day. If it feels overwhelming to change what 
you eat for every meal, just start with breakfast. Commit to making a healthy breakfast 
every morning, whether that is a smoothie, eggs, oatmeal, or something more complex. 
Then you can gradually start adding other healthy meals to your routine.









 


While you have habits throughout your day, the ones you include in your morning and 
nighttime routines are some of the most important. These are what can have the biggest 
impact on your day. 

From how you choose to wake up in the morning, to your routine before you go to bed, 
it affects your energy, mood, productivity, contentment, sleep, and so much more. 

Just like other habits in this book, you should look at these lists as a menu of options. 
Pick and choose which healthy habits would make you the happiest and have the most 
positive impact on your life. 

If something doesn’t seem interesting or you can’t see how you would fit it into your 
routine, don’t do it! This is your life and your happiness is never dictated by what other 
people do in their own routines.











Morning Habits

Creating a morning routine is probably one of the most popular lifestyle changes right 
now that is related to your daily habits. Why? Because it is such a great place to start 
when improving your life. The way you start your day makes all the difference, so the 
first hour of your day is really what sets it apart and allows you to live the healthiest and 
happiest life possible.

Here are some habits to consider adding to your morning routine.


Make Your Bed

If you can, try to make your bed every morning. Making your bed has a lot more benefits 
than you might think. It can instantly put you in a better mood and give you more 
energy. It helps you to set intentions to be more productive and healthy throughout the 
day. Plus, when you get home to a made bed in the evening, your mind doesn’t feel as 
foggy or chaotic.

An added bonus of making your bed after you get up is that you aren’t tempted to get 
back into bed. You will instead go through the rest of your morning routine. 


Write in Your Journal

An easy habit to add to your morning is to write in a journal. There are many different 
varieties of journals you can use, so don’t worry if one style doesn’t sound like it would 
work for you. You are bound to find at least one type of journaling that you enjoy.

When you are journaling in the morning, the best style is to do a brain dump or stream 
of consciousness. This is great to do in the morning because you are able to write about 
anything you are thinking about or feeling, and get those thoughts out of your head. 
Once you do, it is much easier to get through the rest of your day without the added 
worry and suppressed emotions. 

You may also want to start a dream journal in the morning, where you write down 
everything you can remember from your dreams. This does take practice, but the more 
you do it, the more details from your dreams you actually start to remember.








Meditate

Spend a few minutes in the morning meditating to improve your mental clarity, reduce 
stress and anxiety, and center yourself. Remember meditation doesn’t have to be 
overwhelming or intimidating. Just focusing on your breathing for a few minutes will 
benefit you. Plus, as a practice, you will be better at meditating the more you do it. 

If you are brand new to meditation, just start with sitting quietly for 5 minutes, closing 
your eyes, and focusing on your breath. Focus on how it feels when you inhale and 
exhale, using ach breath to try and clear and calm your mind the best you can. 


Start Your Day Without Screens

A really great habit to add to your morning routine is to not use any screens. This 
doesn’t have to be for too long, but long enough to get through your morning routine 
without the added stress. Screens like your phone or tablet often cause morning stress, 
whether it is a work email about an upcoming deadline or a social media notification that 
has you on edge.


Nighttime Habits

The next most important part of your day is the evening, especially the last hour before 
you go to sleep. If you don’t sleep very well or experience a lot of stress at night, you 
are definitely in need of some new evening habits. 

Here are a few to start with.


Express Your Gratitude

While you can have a gratitude practice during any time of the day, your nighttime 
routine works really well. That way, you are able to write down everything you are 
grateful for that day, since it is still fresh in your mind. 

Gratitude is really easy to do. All you need is a journal or notebook and a pen. You can 
write down however many things you are grateful for each night, whether it is the same 
thing you are grateful for every night, or something new that happened. A good place to 
start is about 5-10 things on your list. 






Listen to Calming Music

Nighttime is also a good time to listen to music, instead of watching Netflix or something 
else that isn’t as useful to you. Find music that is calming for you, where it gets you into 
a more relaxed state. You don’t want something that is too energetic, or it isn’t going to 
help you sleep.

This can be listening to a guided meditation that is meant to help you sleep, or nature 
sounds that are relaxing. You can find a lot of great YouTube videos that you are able to 
play on your phone without actually having to watch them. 

You can also just listen to regular music, but choose a genre of music that is a little 
softer. 


Turn Off the Screens

If there is only one thing you can do at night before bed, let it be turning off the screens. 
You might think they are helping you to sleep, but they aren’t.  Your television is 
probably waking you up subtly throughout the night or even keeping you from getting 
good REM sleep. Not only can the varying lights and colors negatively affect your sleep, 
but the sound can as well. 

Try to make a habit of turning off the screens at the same time each night. Instead of 
using your television, tablet, or phone, switch to screen-free activities to your nighttime 
routine.


Read

One final recommended habit for your nighttime routine is to get a little reading in. 
Reading at night can help you relax for sleep, as many people find they get tired shortly 
after they begin reading. It can reduce your stress, get you away from the screens, and 
allow you some self-care time.

One thing to note is that you might not want to read books that are intense in any way, 
such as horror, suspense, or mysteries. These are amazing genres of books, but often 
times they can affect how well you sleep. Try to keep your nighttime reading lighter, 
unless you are already used to the other genres at night.







 



Now that you have a good idea of what habits you can add to your life to be the 
happiest, healthiest person you can be, let’s go over some ways to make your habits 
stick. 

If you have ever started a new lifestyle change or made a New Year’s Resolution, you 
know the trickiest part is being consistent. It is really easy to set a goal and start a new 
habit or routine, but actually following through is where the challenge comes in.

Here are some of our best tips and strategies for making sure your habits stick for the 
long-term.


Focus on Consistency, Not Perfection

It is easy to get caught up in creating the “perfect” routine with habits that are going to 
completely change your life. And they definitely can if you choose the right habits and 
work on them every day. But you don’t need to be 100% perfect with your routine every 
single day. 

What is much more important than nailing it every morning is focusing on consistency. 
Even if you skip a few days of the week where you didn’t have time to do your yoga 
because you woke up too late, or you weren’t able to read your book in the evening, you 
can still complete the other habits. 

Every time you do something good for yourself and are consistent with it, you are 
successful and working toward your goals.


Introduce Just One New Habit at a Time

In order to be consistent and stick to your habits and routines long-term, you need to 
ease into it. Don’t try to add 5 or 6 new habits on day one. You aren’t going to follow 
through with it, because it becomes overwhelming and stressful. 

Pick just one habit at a time that you are able to add to a current routine you have. 
Make it something that is easy to start, and that fits well with some of your other habits. 
Then when you have done that for a while, you can add another new habit.


Use Habit Stacking for New Habits

Habit stacking is the method of adding new habits to existing ones in a way where they 
can be streamlined together. So, this might include exfoliating your face during your 
current skincare routine, or using your journal when you already have a habit of sitting 
down at your desk in the morning to write in your planner. 

With habit stacking, you don’t feel like your entire routine is changing, since it is still the 
same, but with an extra activity added to it. It is also much easier to keep up with new 
habits when they are grouped together.


Always Have a Purpose for Every New Habit

Finally, make sure every new habit you add to your routine has a specific purpose. 
Habits should be connected to goals you are trying to achieve, so when you write down 
a habit, ask yourself how it is going to help you get towards whatever goals you have.
