31 Days of New Health Habits

Posted by Luisa de Luca on


Eating right and living healthy doesn’t have to be complicated. In fact, it should be fairly easy. Otherwise, it gets to be too much and too overwhelming and quickly becomes something we can’t sustain. With the abundance of information available on what to eat, what not to eat, how to exercise, how not to exercise, and everything in-between, it can feel like a full time job just figuring out what you’re supposed to do. The key is taking all that data and funneling it down to simple, actionable tips you can immediately start acting on. From us to you, we’ve taken our favorite health hacks and created 31 days of new health habits you can start tomorrow:

Day 1: Drink more water! Track your intake by getting a water bottle and putting a rubber band on it each time you refill it.

Day 2: Get at least 7 hours of sleep.

Day 3: Make sure you have some sort of protein with every meal.

Day 4: Try a new app or home workout routine to exercise at home.


Day 5: Commute by foot or bike whenever possible, whether it’s to work or the grocery store.

Day 6: Boost your metabolism by sleeping in a cold room1.

Day 7: Never go grocery shopping on an empty stomach.

Day 8: Eat a protein-rich breakfast – every day.

Day 9: Make your meals last longer, at least 20 minutes.

Day 10: Try using a calorie counter (MyFitnessPal is great) not necessarily to keep track of calories, but to help you track and be mindful of your macronutrients.

Day 11: Meal plan to take the guesswork out of your diet.

Day 12: Never skip your workout warmup.



Day 13: Eat every 2-3 hours: 3 main meals and 2-3 small snacks.

Day 14: Write down your goals and keep them on your bathroom mirror or steering wheel – or save them as your phone’s screensaver.

Day 15: Choose another country’s (healthier!) cuisine to incorporate into your diet.

Day 16: Give yourself $1 every time you exercise.

Day 17: Take weekly pictures of your body throughout your weight loss journey so you can compare physically how your body is changing (even if the number on the scale doesn’t budge).


Day 18: Eat on a smaller plate and reduce your calorie intake by up to 20%2.

Day 19: Make your goals small and easily attainable.

Day 20: Hide your junk food, but keep healthy snack options easily accessible.

Day 21: Stop drinking soda. Just stop.

Day 22: Make sure to eat something raw and green every day, whether it’s spinach in your morning shake, fresh veggies at lunch, or a salad with dinner.

Day 23: Instead of depriving yourself completely of your favorite beverages, choose healthy alternatives as an occasional treat.

Day 24: Write down every. little. thing. you eat. Everything, down to that little lick of peanut butter when you made your kid’s sandwich.




Day 25: When you do eat out, always ask for sauces and salad dressings on the side so you can eat less.

Day 26: Stop looking at screens (phone, computer, TV) an hour before you go to bed to get better sleep3.

Day 27: Take the stairs instead of the elevator.

Day 28: Drink coffee (no, we’re not joking!)

Day 29: Make your playlist as long as you want your workout to be.

Day 30: When you want a snack, take out the portion you’ll eat before you sit down instead of grabbing the whole bag.

Day 31: You’re going to snack – so plan ahead and make healthy snacks.

How to use this list: You can do it however you want, but we suggest printing off a list and starting with #1, incorporate each new health hack into your lifestyle every day for a month. Use reminders on your phone or schedule an email to yourself to get a new hack every day.


  1. http://dailyburn.com/life/health/how-to-naturally-boost-metabolism/
  2. https://open.bufferapp.com/43-science-backed-health-hacks-busy-people/
  3. http://www.dailymail.co.uk/sciencetech/article-509398/Using-mobile-phone-going-bed-bad-health-says-new-study.html

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