We all aspire to be healthier, whether it’s by eating better, exercising regularly, sleeping well, or finding balance in our lives. However, the challenge often lies in sustaining these habits long-term. Healthy habits aren’t built overnight—they require intention, effort, and consistency.
Habits form the foundation of our daily lives. They influence how we spend our time, the energy we have, and even our overall health and happiness. Small, positive habits can accumulate to produce significant long-term benefits, like better physical health, improved mental well-being, and increased productivity.
When habits are intentional and health-focused, they lead to consistent progress toward a better quality of life. For instance, something as simple as taking a 10-minute walk after lunch can improve digestion, boost mood, and encourage more physical activity throughout the day.
So, how do we Create Healthy Habits? Given that health and wellbeing is in our DNA we went in-house to our expert Fitness Passport team to get their advice on how to create healthy habits and also to provide some practical tips to make them stick.
Our marathon runner and FP Marketing Executive Luke Aquilina recommends you Start Small and Be Specific
“The key to forming a habit is starting with manageable goals. Instead of saying, “I’ll exercise more,” commit to something specific like, “I’ll walk for 20 minutes after dinner.” This precision removes ambiguity, making it easier to act.
Luke added: ”Small changes are easier to maintain and build confidence as they turn into regular patterns. Once a habit becomes routine, you can increase its intensity or add new healthy habits”,
FP General Manager Business Development Nicole Bosland recommends you Attach New Habits to Existing Routines
“One of the best ways to build a habit is to pair it with something you already do regularly, a technique called habit stacking. For example:
- After brushing your teeth at night, spend five minutes stretching before bed.
- While waiting for your morning coffee, drink a glass of water to stay hydrated.
By associating new behaviours with familiar actions, you make the new habits feel natural and seamless.”
FP CEO Fiona Rose encourages people to Focus on the Positive Outcome
“Frame your habits around what you gain rather than what you lose. Instead of thinking, ‘I can’t eat junk food anymore,’ shift your mindset to, ‘I’m choosing healthier snacks because they give me energy and improve my focus.’
This positive reinforcement makes habits more appealing and keeps motivation strong.”
Sophie Chambers our FP National Partnership Manager, says it’s important to Plan for Challenges
“Building a new habit isn’t always smooth sailing. Life gets busy, motivation wavers, or unexpected events disrupt routines. The key is to anticipate potential challenges and plan ahead.
- If you miss your morning workout, can you fit in a walk during lunch?
- If social events make healthy eating difficult, can you bring a nutritious snack with you?
Sophie added: “By being prepared, you can navigate obstacles without derailing your progress.”
Here are some healthy habits you can start today:
- Prioritise Good Sleep
Sleep is a cornerstone of health. Poor sleep can lead to low energy, poor focus, and increased stress, while quality sleep enhances physical and mental performance.
Tips for Better Sleep:
- Set a Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a Sleep-Friendly Environment: Keep your bedroom dark, quiet, and cool. Invest in comfortable bedding and limit screen time an hour before bed to reduce blue light exposure.
- Wind Down Effectively: Develop a calming pre-sleep routine, such as reading, meditating, or light stretching.
- Watch Your Diet: Avoid caffeine and heavy meals before bedtime.
- Move More Throughout the Day
Regular physical activity doesn’t have to mean hours at the gym. Short, consistent movements can significantly impact your health.
How to Incorporate Movement:
- Take Mini Breaks: If you have a desk job, stand up and stretch or walk for five minutes every hour.
- Opt for Active Transport: Walk or cycle for short trips instead of driving.
- Make it Fun: Choose activities you genuinely enjoy, like dancing, hiking, or swimming.
- Eat Mindfully
Healthy eating doesn’t have to mean a complete diet overhaul. Focus on small, sustainable changes that improve your relationship with food.
Tips for Mindful Eating:
- Plan Your Meals: Prepare balanced meals ahead of time to avoid unhealthy, last-minute choices.
- Slow Down: Eat without distractions, savouring each bite. This helps with portion control and better digestion.
- Incorporate More Whole Foods: Add more fruits, vegetables, whole grains, and lean proteins to your plate.
The goal is to make these habits part of your everyday routine. So here are some ways to make them stick!
- Track Your Progress
Keeping a journal or using a habit-tracking app can help you stay accountable. When you see tangible evidence of your progress, it reinforces your commitment and motivates you to keep going.
- Celebrate Small Wins
Each time you follow through on your habit, acknowledge the achievement, no matter how small. Celebrating milestones keeps the experience positive and enjoyable.
- Surround Yourself with Support
Let your family and friends know about your goals. Having a support system can keep you accountable and offer encouragement. Better yet, find a buddy to join you in building habits, like a workout partner or someone to swap healthy recipes with.
- Be Patient and Flexible
Habits take time to form—research suggests it can take anywhere from 21 to 66 days or longer for a habit to become automatic. Don’t get discouraged by setbacks; instead, focus on consistency.
Building healthy habits is one of the best investments you can make for yourself. By starting small, staying consistent, and focusing on practical, positive changes, you’ll set yourself up for success. Progress isn’t about perfection—it’s about showing up each day with intention.
