5 daily habits for a healthier and happier life

A habit is defined as those actions that we acquire through repetition and, over time, become an integral part of our lifestyle. Doing something repeatedly makes you more likely to keep doing it, as behaviors often become automatic actions that require no effort. 2 For example, when you put on your seat belt every time you get into your car, you do it without thinking, automatically. This is a habit. 

However, acquiring them is not as simple as carrying them out. According to a study in the European Journal of Social Psychology, forming a new habit takes an average of 66 days. 3 According to research from the American Psychological Association, stress is the biggest obstacle people face when seeking to change habits. 27% of the people studied said that stress did not allow them to carry out a desired change in habits.4

Adopting daily habits that have a positive impact on our lifestyle can be an important step towards leading a happier, healthier life. 

Let's see how to achieve it.

But first What is a healthy habit?

Healthy habits are habits that promote health and well-being in your life, such as exercising, eating a healthy diet, getting enough sleep, and socializing with friends. When a habit or daily action benefits your life, it becomes a healthy habit and the rewards you obtain also motivate you to continue with that behavior, creating a circle of positive impact. (5)

Some examples of healthy habits include eating more fruits and vegetables, walking 10,000 steps every day, and eliminating tobacco and alcohol consumption (6), but they also have to do with smaller things, such as including a personal care routine before bed. , reading every night, and meditating for 10 minutes in the morning before starting the work day, among others.

5 habits to implement daily that will make your life healthier and happier

1. Technological disconnection

Perhaps it is one of the most difficult habits to acquire. Separating ourselves from screens today seems impossible due to the type of life we ​​lead, but recent studies speak of the health benefits of taking disconnection breaks. A study by the University of Sussex found that people who disconnected from technology for a week reported feeling 18% more relaxed, 13% more focused and 11% more connected to the people around them. (7)

According to research from the University of California, Irvine, people who took a break from technology experienced a 20% improvement in sleep quality, as well as a 14% decrease in anxiety levels and an improvement in mood. 18% in cognitive function. (8)

Remember that acquiring new habits is a process that takes time, so it is advisable to start with a few minutes of disconnection per day, to gradually acquire repetition. Also, keep in mind that in every habit there is a decision. So, if you usually spend 1 hour on your cell phone at night before going to sleep, decide to spend half an hour and dedicate the other to reading, for example.

2. Separate your personal life from your work life

Establishing clear limits with work and dedicating time to activities outside the workplace is a habit that will impact your health and overall well-being. A University of California study found that using email outside of work hours is associated with high levels of stress and burnout, which can affect long-term mental and physical health. (9)

Try to start by establishing schedules and routines that separate when your work day ends and when your free time begins. For example, after work, you shop for dinner, walk 30 minutes through a park, go straight to the gym, or meet someone for a snack. This disconnection activity will help you set those limits and have a structure in your time to stay healthy.

3. Do an outdoor activity

Contact with nature has many benefits for overall health. According to a study published in the journal Environmental Health and Preventive Medicine, people who walk in nature have lower blood pressure, heart rate, and reduced levels of the stress hormone cortisol. (10)

In addition to functioning as a system to disconnect from routine, stress, and the work environment, doing outdoor activities involves exposure to the sun that allows us to obtain vitamin D, which is essential for bone and muscle health, and can have beneficial effects. on the immune system and cardiovascular health. (eleven)

4. Meditate and breathe

Meditation and conscious breathing practice have been shown to have numerous benefits for mental and physical health. According to a study published in the journal JAMA Internal Medicine, meditation reduced anxiety symptoms by 39%, depression symptoms by 44%, and pain symptoms by 29%. (12)

In turn, a study published in the journal Psychoneuroendocrinology found that meditation can reduce inflammation in the body, associated with diseases such as arthritis, cancer, and heart disease. (13) The habit of meditating and breathing can be carried out several times a day, simply taking just a few minutes to be aware of your breathing and relax your mind. 

5. Maintain a healthy diet

Taking care of your diet has many benefits that range from reducing the risk of chronic diseases to strengthening the immune system, which means preventing diseases. But it also has an impact on mental health, giving you greater energy, concentration, and productivity, as well as improving mood and reducing symptoms of depression and anxiety.