75 Simple Healthy Habits for Your Good Habits List

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75 Simple Healthy Habits for Your Good Habits List
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Here’s the ultimate good habits list for people who want to simplify healthy living. Add any of these 75 ideas to your own good habits list.
“I must start flossing,” I told myself as I walked out of the dentist’s office. Of course, I wanted healthy teeth and gums. But even more, I didn’t want to feel myself shrinking into that cold dental chair out of embarrassment again as the hygienist explained again that my gums were inflamed and bleeding because I rarely flossed.
So what happened with my good intentions?
Nothing! No progress 6 months later. So yes, I got the same scolding the next time.
But that was the last time!
Here’s how I started my new good habit
I did it! After years of good intentions and an equal amount of failure, I developed a flossing habit. And once I figured out how to start a new habit – on purpose – it wasn’t even hard.
I put the floss in the shower next to my face wash. That’s all it took. I already had the shower habit (thank goodness). So I piggybacked flossing with showering.  And that was a lot of years ago. Easy-peasy.
Linking a new desired behavior (flossing) to an existing behavior (shower) is a tried and true way to improve your habit success. Learn more about linking behaviors and how to use the Habit Loop to build healthy habits even when you lack discipline.
Why a good habits list?
“We are what we repeatedly do. Excellence then, is not an act, but a habit.”
~Aristotle
“Life gets easier when we have good habits in place.”
~Jill W.
Focusing on the habit  – and what it takes to develop it – will bring you much greater rewards than focusing on an outcome like weight loss, lower blood pressure or greater blood sugar control. Figure out what are the habits you need to achieve those things. Then figure out how to develop those habits.
I’m not saying it’s easy, but I am saying it’s not complicated.
What is the change you crave? It’s something big, of course. But start small. Lasting change begins with small steps that build on each other to become big. One daily good habit is the foundation for your dreams.
One small step is the foundation for something big!
photo credit: Clay Banks
When you focus on small goals – like flossing or packing lunch – you build momentum and motivation to keep going. And keeping a good habits list helps you focus on the little things that march you toward bigger success.
Your lunch-packing habit will help you reach your weight goal or lower your cholesterol level.
A 5-minute walk in the morning might someday become a bigger exercise habit.
My daily habit of eating at least 1 cup of vegetables at dinner has stayed with me for more than 30 years! Over time, it became eating three balanced meals each day and much better eating habits overall.
My daily habit of brushing my teeth after dinner has deterred me from after-dinner snacking for more than 2 decades. And that’s a ton of calories saved!
I have lots of experience with building better habits – both personally and professionally. But the real experts are others. I enjoy the works of authors Charles Duhigg, BJ Fogg, Wendy Wood and James Clear.
This post borrows small parts of their great works.
If it’s worth doing, it’s worth getting started.
Progress, not perfection.
Make it easy on yourself.
Success is its own form of motivation. (This is why I like small goals for getting started.)
Start creating your own good habits list. Then you’ll persist and control your goal.
See the good and take it in. photo credit: Nathan Dumlao
75 Simple, Powerful Healthy Habits for Your Good Habits List
These 75 healthy habits work for me and/or the clients I’ve counseled over the years. You should adapt and massage them, so they fit your own good habits list.
Healthy Habits for Physical Activity
After I put my breakfast dishes in the dishwasher, I’ll walk upstairs to use my exercise bike.
When I pick up the phone to talk, I’ll stand up (instead of sitting).
As soon as I finish working for the day, I’ll change into my exercise clothes.
While I reheat my coffee or tea in the microwave, I’ll stretch my hamstring muscles. (Yep, I really do this.)
After I open the blinds in my bedroom, I’ll do 5 push-ups. (Yep, I really do this too.)
When I hear the dog bark to go outside, I’ll go to the door instead of asking my kids to do it.
Immediately after my 2:00 pm meeting, I’ll change my shoes and take a 10-minute walk outside or climb the stairs inside.
When I bend down to pick something off the floor, I’ll tighten my abdominal muscles.
As I drive into a parking lot, I’ll look for a spot far from the building entrance.
When I see an elevator, I’ll immediately look for the stairs.
After I get up to use the bathroom, I’ll walk passed the closest one in favor of a bathroom farther away. (I’ve earned a boatload of pedometer steps over the years with this tactic.)
Healthy Habits When Grocery Shopping
As I walk into the grocery store, I’ll remind myself to stay out of the candy and cookie aisles.
Before I do my weekly grocery shopping, I’ll pick out one new healthy recipe to try.
As I use up a staple grocery item, I’ll add it to a running grocery list.
Before putting groceries into my cart, I’ll read the Nutrition Facts label.
When shopping for desserts and treat foods, I’ll buy them in pre-portioned amounts (like ice cream sandwiches) to help with portion control.
Just before I get into the supermarket checkout line, I’ll look at each item in my cart to see if it’s a good choice for meeting my goals.
Healthy Habits for Better Eating
After I put the groceries away, I’ll wash and cut some fruit for snacks later in the week.
I’ll serve food to myself with thoughts of the Plate Method .
When I’m putting away leftovers from dinner, I’ll start packing my lunch.
If I see sweets on the counter, I’ll put them away.
When I treat myself to chocolate (cookies, chips, brownies, etc), I’ll serve myself and put away the rest before taking my first bite.
When I open a box of my favorite crackers (cookies, chips, etc), I’ll pre-portion the entire package into single-serving baggies.
I’ll keep all of my most tempting foods in a difficult-to-reach spot. (I keep my chocolate in that high cabinet over the refrigerator.)
When I cook vegetables at dinner, I’ll make extra for tomorrow’s lunch.
If a recipe calls for flour, I’ll use either whole-wheat flour or a combination of regular and whole-wheat flours.
I think you’ll love this healthy chocolate chip banana bread .
I’ll drain and rinse canned beans to wash away 40% of the sodium.
When cooking with canned tomatoes or other vegetables, I’ll mix one can of the regular product with one can of a no salt added variety (example: 1 can of regular tomato sauce mixed with 1 can of no salt added diced tomatoes) to cut the sodium content.
When I have a seasoning packet, I’ll use just half or three-fourths of it, so I can cut back on sodium.
I’ll always add vegetables to a sandwich.
I’ll add fresh fruit to my hot or cold cereal.
Every morning, I’ll set out a piece of fruit for my afternoon snack.
Each Monday, I’ll take 5 pieces of fruit to work for snacks all week.
When I make casseroles, spaghetti sauce and pasta salads, I’ll add extra vegetables that I have on hand.
This veggie-packed potato salad is packed with flavor, nutrition and resistant starch.
I’ll keep canned and frozen fruits and vegetables on hand for quick meal prep.
When I see I have leftovers going to waste, I’ll serve them for dinner or combine them all for a unique nourish bowl.
I’ll keep a jug of water flavored with fruit and herbs, so drinking water is more enjoyable.
When I’m tempted to drink soda, I’ll grab sparkling water instead.
If I uncork a bottle of wine, I’ll grab a wine carafe to measure out my single glass size.
Pre-measuring my wine in a carafe helps me control my portion.
When the server brings chips or bread to the table, I’ll push it far from me.
Before entering a restaurant, I’ll look at the menu online to make my selections. (This is important because pre-deciding usually leads to healthier choices.)
When I put food in my mouth,  I’ll notice the taste and texture.
I’ll sit down to eat before taking a single bite.
When I’m hungry between meals, I’ll look at my personalized snack menu (a predetermined list of 3 – 5 healthy snacks) to make a healthy choice.
Before ordering a fast food meal, I’ll pull out my personalized fast food menu (a predetermined list of several better-for-you choices from your favorite fast food restaurants) to make a wise choice.
Halfway through my meal, I’ll pause to assess my hunger.
When a recipe calls for butter or other highly saturated fat, I’ll consider using a liquid oil instead. (Replace 4 tablespoons of butter with 3 tablespoons of oil.)
When I put my groceries away, I’ll rotate the older food to the front and the newer items to the back. First In First Out (FIFO) helps prevent food waste and saves money.
After wiping the kitchen counters in the evening, I’ll microwave my wet sponge for 60 seconds. (Scientists at the USDA Agriculture Research Service found that zapping your wet sponge in the microwave for one minute or running it through a hot dishwashing and drying cycle kills more than 99% of bacteria, yeast and mold present.)
Healthy Habits for a Positive Mindset:
These also belong on a good habits list
A positive mindset and a handle on managing stress are critical to your overall health.
When I catch myself saying can’t or shouldn’t, I’ll reword that with accurate and precise language. Example: I can’t eat that because I have diabetes becomes I choose not to eat that because it doesn’t help me reach my goals.
Read about negative talk that destroys your healthy diet.
After I see an unwelcome e-newsletter, I’ll click unsubscribe to it and at least one other.
Before leaving my desk for the day, I’ll check over tomorrow’s schedule to be sure I’m prepared for the following day.
At the end of the day, I’ll write down at least 3 things that went well and why they went well. (This has been a game-changer for me. I started this more than a year ago after hearing about it from happiness expert Dr. Laurie Santos, host of The Happiness Lab podcast .)
When I catch myself smiling at the little things – very often dogs and children – I’ll stop and really enjoy the moment for at least a couple of breaths. (Another game-changer. This one I learned from psychologist Rick Hanson .)
Benny got dressed up for his girl’s bridal shower. Her face lit up when she saw him.
After I get out of bed in the morning, I’ll open the blinds to see and feel the natural light.
When I sit down with my morning coffee, I’ll write in my journal or read something meaningful.
After I put the kids to bed (or finish evening chores), I’ll turn on my meditation app.
When my feet hit the floor in the morning, I’ll say “I’m going to rock this day!” (I really do get a kick out of doing this.)
After I finish reading and sending emails, I’ll close my email browser or app until my next planned email time.
When I catch myself saying unkind things to myself, I’ll ask if they are facts or merely thoughts.
Healthy Habits for Relationships
Over the years, I’ve come to see that my friendships and family relationships are important to my health, so I include this topic on my good habits list.
Before I sit down to family dinner, I’ll put my phone in another room.
When I come home from work, errands or fun, I’ll greet each family member.
As soon as I realize I was rude, I’ll apologize.
When I take a morning tea break, I’ll text a sweet note to my partner.
As I pick up the phone to talk, I’ll shut my laptop.
When I see on Facebook that a close friend has a birthday, I’ll send a text or email or make a phone call to say happy birthday.
More Healthy Habits
After I wash my face in the morning, I’ll put on moisturizing sunscreen.
While I’m waiting for the shower to heat up, I’ll floss my teeth.
When I open a jar or carton of food that will be stored in the refrigerator, I’ll write the date on top, so I’ll know when it needs to be used up or tossed out.
I’ll store the most perishable foods in the front of the refrigerator, so I’ll be sure to see them before they spoil.
When cooking fish, meat and poultry, I’ll use a meat thermometer. No more guessing. No more overcooking. And less opportunity for food poisoning.
After sitting down in the car, I’ll put on my seat belt.
Before going to bed, I’ll put a glass of water on my nightstand.
After I turn off my alarm clock, I’ll take my morning pills.
When I put on my pajamas, I’ll pick out my clothes for tomorrow.
If you’re looking for ways to eat better, develop an exercise routine, feel energized, or be empowered about your health, take a good look at your habits. Put some of these and your own ideas on your good habits list, and get to work. It’s worth it!
Happily, my daily habit of flossing my teeth has ended the scoldings. As a bonus, I have healthier teeth and gums. And I get to leave the dentist chair faster!
If you’re tired of not meeting your goals, learn more about motivation, willpower and strategies for success. Enroll in Stick With It
So what are you putting on your good habits list?