This daily habits checklist includes healthy daily habits that will help you become the healthiest and happiest version of yourself. Plus a free 66-day habit tracker to download!
Starting on a journey to wellness might feel overwhelming at first. You might be unsure where to begin or what steps to take to enhance your overall well-being. But fear not, as I’m here to share with you 10 simple daily habits that have made a significant difference in both my mental and physical health. These habits don’t require you to dive headfirst into all 10 at once. Instead, you can start by choosing just one and gradually incorporate it into your daily routine.
These habits are like seeds that, when planted and nurtured, blossom into a healthier and happier you. They serve as pillars of support for both your mind and body, guiding you towards a more balanced and fulfilling life.
As you go through this daily habits checklist, remember that it’s okay to take things one step at a time. If the list feels daunting, simply pick one habit to focus on and commit to it until it becomes second nature.
To help you stay on track and accountable, I’ve created a free 66-day habit tracker that you can download and print out. This tool will assist you in monitoring your progress and turning these activities into lasting habits that will transform your lifestyle for the better.
I hope that this healthy daily habits checklist helps you build healthier habits to transform your life. May it guide you on your journey to becoming the healthiest and happiest version of yourself. Remember, every small step counts towards a brighter and more vibrant future.
This post is all about a daily habits checklist.
Daily Habits Checklist
Daily Healthy Habits Checklist
1. Morning Routine
Kickstart your day the right way by having a morning routine filled with healthy habits. These rituals not only pave the way for checking off most items on your daily habits checklist but also set a positive tone for the rest of your day.
Here are some simple, quick yet effective morning routine ideas:
- Early Rise: Wake up 30 minutes earlier than your usual time. This extra time allows you to ease into your day, calm your mind, and engage in activities that promote well-being.
- Hydration: Before breakfast, prioritize hydrating your body. After 7-9 hours of sleep, your body is in need of hydration to replenish lost fluids and kickstart your metabolism.
- Morning Movement: Dedicate at least 10 minutes to move your body in a way that feels good to you. Whether it’s gentle stretching, a brisk walk, or a quick workout session, getting your blood flowing in the morning helps awaken your muscles and jumpstarts your day with vitality.
- Healthy Breakfast: Start your morning by fueling your body with protein and healthy fats to give you energy and keep you satisfied until lunch.
2. Healthy Eating Habits
If you’re just starting out on your journey to healthier eating habits, my advice is to take it one meal at a time. By easing into this change gradually, you avoid feeling overwhelmed and are more likely to stick with it for the long haul.
Begin by focusing on improving just one meal, allowing yourself to experience the benefits without feeling like you’re making a giant leap.
Starting with a single healthy meal allows you to truly savor the feeling of nourishing your body with wholesome foods. Once you’ve experienced the positive effects, you’ll naturally be motivated to extend that healthy eating mindset to your other meals.
Don’t forget to incorporate plenty of fruits and vegetables into your diet. Whether it’s adding a side of broccoli to your dinner or enjoying a colorful salad for lunch, these nutrient-rich foods offer a host of benefits.
The fiber in vegetables helps keep you feeling full, regulates blood sugar levels, and curbs off sugar cravings. By prioritizing fruits and vegetables in your meals, you’ll not only enhance your overall nutrition but also maintain a sense of satiety throughout the day.
If you find it challenging to stay consistent with your fruit and vegetable intake, consider using a meal planner to keep track of your progress. My FREE meal planner includes daily goals for fruits, vegetables, and water intake, making it easy for you to monitor your habits and ensure you’re incorporating these essential foods into your daily meals.
Related Blog Posts:
3. Stay Active Throughout The Day
Getting in a solid workout session for 20-30 minutes is a fantastic start, but it’s important to keep your body moving throughout the day, even beyond those exercise sessions.
Fortunately, staying active doesn’t have to be complicated or intense. Here are some simple movement habits to incorporate into your daily routine checklist:
Take Regular Breaks: Prolonged sitting has been likened to the health risks associated with smoking. Every hour, take a short 5-minute break to stroll around your home or office.
Even if you’re desk-bound, stand up and stretch for a few minutes to prevent prolonged sitting from taking its toll on your health.
Use the Stairs: Instead of relying on elevators or escalators, opt for the stairs whenever possible. Climbing stairs is a convenient way to incorporate more physical activity into your daily routine and can help improve cardiovascular health and strengthen muscles.
Walk Whenever Possible: Look for opportunities to sneak in extra steps throughout the day. For instance, if your workplace is within a 30-40 minute walking distance, consider walking to and from work.
Related Blog Post: 30 Day Workout Challenge Plan
4. Prioritise Sleep
Achieving a restful night’s sleep begins with establishing a relaxing bedtime routine that you can rely on each night. It’s the simple rituals you perform before bed that bring you joy, instill a sense of calm, and help alleviate the stresses of the day.
Personally, I find immense comfort in my nightly routine—it’s a cherished part of my day that I eagerly anticipate. By winding down with these calming activities, I find myself drifting off to sleep more easily and enjoying a deeper, more rejuvenating rest.
If you’re interested in exploring ways to create your own calming bedtime routine, I’ve written a blog post dedicated to this very topic. You can find it linked below!
When it comes to the ideal amount of sleep, experts recommend aiming for 9 hours for women and 8 hours for men each night. To achieve this, try to establish a consistent sleep schedule by going to bed and waking up at the same time every day. This helps regulate your body’s internal clock and ensures that you get the optimal amount of rest each night.
Related Blog Posts:
5. Manage Stress
Stress is a common mental health challenge that many of us encounter daily, stemming from the pressures and demands of our everyday lives.
However, adopting daily habits to manage stress is vital for maintaining good mental well-being. By keeping stress levels in check, we can mitigate the risk of various health issues, including a weakened immune system, weight gain, gut problems, and high blood pressure.
Here are some simple yet effective ways to integrate stress management into your daily routine checklist:
Incorporate Mindfulness: When stress creeps in, take a moment to practice deep breathing exercises. Focus on your breath, allowing it to center and ground you in the present moment. Pair this practice with positive affirmations —either listening to them or silently repeating them to yourself
Schedule “Me Time”: Self-care isn’t a luxury; it’s a daily necessity. Make time each day for activities that nurture your well-being, whether it’s spending quality time with loved ones, engaging in physical activity, or following a skincare routine.
Limit Screen Time: Excessive screen time can exacerbate stress in various ways, from exposure to stressful content to disruptions in sleep patterns caused by blue light exposure. Implement a digital detox period, such as the first hour after waking up or the last hour before bedtime—or better yet, both.
6. Practice Gratitude
Dedicating just three minutes each morning and night to fill in a gratitude journal can have profound effects on your mental and emotional well-being. This simple yet powerful habit offers a range of benefits, from reducing stress and anxiety to fostering a more positive outlook on life.
Gratitude journaling has helped me during challenging times such as postpartum depression. It’s a practice that continues to support me in cultivating appreciation, maintaining a positive mindset, and managing stress and anxiety.
That’s why I’ve created my own gratitude journal—an accessible tool designed to help others embark on their own journey towards greater health and happiness.
In addition to daily morning and evening prompts, my gratitude journal includes weekly challenges aimed at kickstarting healthy habits that contribute to overall well-being.
Whether you’re just starting out on your gratitude journey or seeking to deepen your practice, my journal provides a supportive framework to guide you towards becoming the healthiest and happiest version of yourself.
Here are the countries that the journal is available in – if you are ready to start on your journey to a better you then click on your country and get started!
Related Blog Posts:
7. Drink More Water
You should be aiming for 2-3 liters of water each day. While this may seem daunting for those who aren’t used to drinking much water, with the right strategies, it’s entirely achievable.
One of my top recommendations is to invest in a reusable water bottle equipped with a straw and exceptional insulation, such as my trusty Stanley cup.
Though it may come with a slightly higher price tag, I can personally attest to its durability and effectiveness. Since making the switch, I’ve gone from barely drinking any water to effortlessly consuming 2.5-3 liters daily!
Hydration offers so many health benefits, including improved gut health, strengthened immune function, weight management support, and stress reduction.
Related Blog Post: Strategies To Help Increase Daily Water Intake
8. Make Your Bed
This daily habit might seem a little silly and believe it or not, not many people do this. And if they do, they don’t do it mindfully where they have in mind the benefits it brings.
Here’s why this simple habit can make a big difference:
Feelings of Accomplishment: Starting your day by making your bed gives you an immediate sense of achievement. It sets a positive tone for the rest of your day, giving you a boost of confidence that you can tackle anything that comes your way.
Boosts Productivity: A tidy space in the morning can help you feel more organized and motivated to get things done.
Reduces Stress: A messy bed can make your whole room feel chaotic and stressful without you even realizing it. Making your bed promotes feelings of calmness and relaxation.
Develops Discipline and Routine: Making this task a daily habit reinforces the importance of consistency, discipline, and routine in your life.
9. Create A To Do List
Including a daily to-do list in your routine is a habit you should be ticking off on your daily habits checklist. This effective habit will help you stay organized, manage your time effectively, and boost productivity.
If you often find yourself struggling to get everything done or neglecting self-care, exercise, or healthy habits, it’s likely because you’re not prioritizing your tasks. Incorporating a nightly or morning ritual of creating a to-do list can make a world of difference.
I highly recommend making it a part of your evening routine. By planning your day ahead before bed, you wake up with a clear plan in mind, freeing up your mornings to focus on other healthy habits.
To avoid overwhelm, limit your list to just five tasks and prioritize them based on importance. This way, even if you don’t complete everything, you’ll have accomplished the most crucial tasks, leaving you feeling productive and satisfied.
If you do not have a planner then I highly recommend getting on like this one HERE that has a time slotting section to allow you manage your time right!
10. Maintain Oral Hygiene
Maintaining good health isn’t just about hitting the gym and eating your veggies—it’s also about caring for your oral hygiene.
While it may seem like a small habit, many people overlook the importance of brushing their teeth twice a day or flossing regularly. However, neglecting your oral health can have negative effects on your overall well-being.
Studies have linked gum disease to serious health issues such as cardiovascular disease, diabetes, respiratory infections, and even adverse pregnancy outcomes.
When bacteria from oral infections enter the bloodstream, they can trigger inflammation and harm other organs or systems.
If you’re striving to be the healthiest version of yourself, it’s crucial to prioritize oral hygiene in your daily habits checklist.
Check out these popular oral hygience essentials:
This post was all about a daily habits checklist!
I hope you found this helpful!
Make sure to follow my socials – Instagram, Pinterest, TikTok, Facebook, Amazon Storefront, and LikeToKnowIt – for more healthy lifestyle content!
Lots of love, Mariam x
If you found this post helpful, make sure to save this pin on Pinterest to come back to later!
This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you. Any purchases made through Affiliate links are massively appreciated as they help to support the blog and continue its production. Please read the full disclosure here.
Leave a Reply