9 Easy Habits That Will Make You Healthier and Happier

Americans aren’t happy. Earlier this year, a social survey showed that happiness levels hit a record low. 24% of respondents said they were not too happy, while only 19% said they were very happy.

And with the amount of global unrest going on—from COVID-19 deaths, economic downturns, and the war in Ukraine—it’s easy to see why.

But even if you can’t control what’s going on around you, there are plenty of ways to boost your personal health and happiness.

Here are 9 easy habits you can adopt today to start changing how you feel: 

1. Drink more water

Water is the source of life. It makes up 50% to 70% of your body weight. 

And yet, it’s easy to take for granted. We often don’t drink unless we’re thirsty. Or worse, we drink something else like soda. 

So drink lots of water. It carries nutrients and oxygen to your cells, flushes bacteria from your bladder, normalizes blood pressure, prevents constipation, and more. 

This is why doctors recommend that men drink about 15.5 cups of water per day and that women drink about 11.5 cups of water per day.

If that sounds like a lot, start by drinking one extra glass of water each day. You can also get a smart water bottle to help you track your daily water intake. 

Whatever you do, stay away from too many sugary drinks as these lead to obesity and diabetes, which will make you feel worse in the long run.

2. Meal plan

Nutrition is another major part of maintaining good health. It’s important to have a balanced diet full of vegetables, fruits, whole grains, and lean protein. And the easiest way to make sure you do is to meal plan.

Meal planning simply means planning what you eat in advance. If you wait to decide what to eat until you get hungry, you’re more likely to make unhealthy choices and opt for things like fast food.

So plan out your meals a week at a time. This will not only lead to healthier choices but save you money and time. When you’re out grocery shopping, you’ll have a list to check instead of grabbing whatever suits your appetite. 

If you need help finding recipes, there are plenty online. Check out sites like budgetbytes.com for affordable meals or plantbasedonabudget.com for vegan ones.

Your breakfasts are especially important. A hearty breakfast can jumpstart your metabolism and give you energy for the day. Choose healthy options like smoothies and oatmeal. You can always switch them up by adding different ingredients and toppings from one day to the next.

3. Exercise

It’s no secret that exercise is good for your body and mind. It strengthens your muscles and releases endorphins in your brain that make you feel happier. 

Exercising doesn’t require a gym membership. All you need are some good shoes to go on a walk or run outside. If it’s bad weather, dress up. 

Or work out indoors with dumbbells or bodyweight training exercises. Anything to keep your muscles moving and your body active.

4. Get off social media

We all do it. We check our phones for the latest notifications on Instagram or Twitter way more than we need to. But not only is this a waste of time, it feeds an unhealthy dopamine dependence. We get addicted to constantly checking for updates.

So next time you feel the urge to log on social media, try getting up and moving instead. This will help give you a break from work and revitalize your body. You can even do a few push-ups. Condition yourself to not check your phone every few minutes by replacing the habit with a healthy one.

5. Keep good posture

Back pain is a killer. 8% of US adults (16 million people) experience some form of it on a persistent basis. But one of the best ways to prevent it is to keep good posture.

Good posture means sitting up and standing up straight. If you work at a desk, get up and walk around every hour. Or consider getting a motorized standing desk so you can stand and work. 

When you walk, try not to slouch. Hold your head high and your shoulders back. This will help your back muscles and boost your confidence. 

If you still have trouble maintaining good posture or experience any back pain, get a back brace or see a spine specialist.

6. Sleep well

Part of feeling energized and refreshed every day is getting a good night’s rest the night before. Experts agree that adults need anywhere from 7 to 9 hours of sleep each night. 

Sleep has many benefits. It recharges your body, boosts your mood, and sharpens your mind. So you definitely don’t want to skimp on it.

If you have trouble sleeping, try sleeping on your back with a pillow under your knees or on your side with a pillow between your knees. These are better positions for your spine. 

Also, stick to a sleep schedule. You should go to bed and wake up at about the same time every day. When your body recognizes y

our sleep rhythm, you’ll sleep easier.

‘7. Set personal goals

Humans like having goals. It makes us feel like we’re working toward something and gives our lives more purpose.

So set personal goals for yourself. They could be physical, intellectual, spiritual, anything! Just make sure they are SMART goals, which means they are specific, measurable, achievable, relevant, and time-based.

A good time to set goals is at the start of each year. Then review your new year’s resolutions at least once a month to measure your progress. When you see how you’ve developed, you’ll feel more motivated to keep going and happier.

8. Spend time outside

The COVID-19 pandemic made it hard to get outside. But staying indoors for too long can take a toll on your physical and mental health. 

It’s important to get fresh air and natural sunlight. Being in nature helps you feel better. So make sure you get out of the house at least once per day.

9. Meditate

Lastly, try meditating. This will help you worry less and focus on the present moment. Here’s how:

Start by setting a timer for as little as 2 minutes. Then get in a comfortable seated position and sit up straight. Close your eyes and clear your mind as you take deep breaths in and out. Try to focus on your breathing and the sensations in your body as much as possible. When other thoughts come, acknowledge them and let them pass. 

Learning to be mindful like this calms your nerves and helps you feel better throughout the day. And it doesn’t have to take long. Just do it for a little each morning and you’ll get a lot out of it.

Ultimately, living a healthy and happy life takes some work. But with a little effort, you can dramatically improve how you feel. Start a new habit today and see how your life begins to change!