How to put healthy habits into practice

Healthy habits form a solid foundation for both physical and mental well-being. A consistent and sustainable routine supports vitality and long-term health, keeps the brain in good shape, and helps prevent lifestyle-related diseases. In this article, you will learn which habits are worth incorporating into everyday life to improve health, increase mental resilience, and achieve overall life satisfaction.

What will you learn in this article?

1. What can be included in self-care practices
2. Start with small steps
3. The 4 pillars of a healthy routine
4. What can disrupt a daily routine and how to deal with it
5. Monitoring progress and staying flexible
6. Key takeaways from the article

What can be included in self-care practices

Self-care is not a luxury, but an essential part of a healthy life, an investment in future health, and a way to remain active as we age and in later life. Self-care includes all activities and lifestyle adjustments that improve physical and mental health and support personal growth. This can include meditation, relaxing in a warm bath, but also activities that require more “commitment”, such as daily healthy eating or cold exposure.

So what should a personal routine look like? Ideally, it should be individualized. The goal is to build healthy habits in a sustainable way—habits that improve our lives and that we actually enjoy. Self-care practices will therefore differ depending on “the life stage we are in,” the external stressors we face, and how much time and money we can invest. We can focus our attention on several levels:

• body care – sleep, nutrition, movement, adequate hydration, cold exposure
  

• mental well-being – time for rest, mindfulness, stress management, meditation
  

• social interaction – working on building high-quality and meaningful relationships
  

• personal growth – learning new skills, languages, and engaging in diverse hobbies

Start with small steps

Changes that last are best built gradually. There is no point in trying to change all our life habits overnight. Common mistakes include unrealistic expectations and the attempt to change everything at once. The “few percent a day” approach works better. Every small change has a cumulative effect—and once it becomes a routine, you can add another. That’s why we recommend starting, for example, like this:

• • • after waking up, have a glass of water,

    • start the day with a savory, protein-rich breakfast,

    • cook more often and visit restaurants only on special occasions,

    • with every meal during the day, add one extra serving of vegetables,

    • rotate different types of vegetables and don’t be afraid to discover new ones,

    • eliminate sweet snacks and replace them with healthier options,

    • add an extra 30 minutes of walking to your usual daily movement,

    • during a work break, include extra movement—try a short walk or a few squats to stretch,

    • instead of using the elevator, take the stairs,

    • in the evening, instead of your phone, reach for a book or listen to a podcast,

    • you can also make a list of habits you are newly adding to your daily routine—this can help boost motivation

The 4 pillars of a healthy routine

Health is the result of balance across several fundamental areas of life. Sleep, nutrition, movement, and mental well-being form the four main pillars that support not only our physical vitality but also mental stability, performance, and longevity. If we neglect any of them over the long term, gradual disruption of physical and mental balance may occur—manifesting as fatigue, weakened immunity, hormonal imbalances, anxiety, or concentration difficulties.

When building a healthy routine, we should not strive for perfection, but rather for creating a rhythm that is sustainable in the long term. The foundation should consist primarily of these four areas:

1. Sleep

Sleep is one of the most important pillars of health—essential for body regeneration, proper nervous system function, immunity, and hormonal balance. During sleep, crucial processes take place that cannot be replaced by anything else: the brain sorts and stores information, cells are repaired, muscle tissue regenerates, and stress hormone levels are balanced. A lack of quality sleep does not only result in fatigue—it can also affect metabolism, mood, immunity, and over time increase the risk of lifestyle-related diseases such as diabetes, obesity, high blood pressure, or depression.

An adult should sleep an average of 7–9 hours per night. However, it’s not just the quantity, but especially the quality of sleep that matters—whether the body truly goes through all sleep stages. Several simple but effective steps can help:

• • • Go to bed and wake up at the same time.
      A regular sleep schedule helps synchronize the internal biological clock, supporting deeper sleep and higher morning energy.
      
      

    • Limit blue light exposure in the evening.
      Screens from phones, computers, and TVs emit blue light that suppresses melatonin production—the sleep hormone. Ideally, replace screens about one hour before bedtime with reading, listening to relaxing music, or meditation.
      
      

    • Create an ideal sleep environment.
      The bedroom should be cool (18–20 °C), quiet, and dark. A quality mattress, pillow, and clean air—without electronics near the bed—can significantly improve sleep quality.
      
      

    • Avoid heavy meals and alcohol before bedtime.
      Digesting heavy food strains the body and disrupts the natural sleep rhythm. Alcohol may induce drowsiness, but it prevents deep sleep, so the body does not truly rest.
      
      

In addition to these principles, an evening routine also helps by signaling to the body that it is time to slow down—such as a warm shower, gentle stretching, reading, or breathing exercises. Quality sleep should not be considered a luxury, as it is a biological necessity—the foundation upon which all other aspects of health rest, from immunity to mental well-being.

2. Nutrition

Nutrition is another fundamental pillar of a healthy routine—it affects not only our physical condition, but also energy levels, mood, concentration, and the ability to cope with stress. What we eat directly influences cellular function, hormonal balance, immunity, and metabolism. In the long term, proper nutrition helps prevent lifestyle-related diseases such as diabetes, cardiovascular disease, or chronic inflammation, and it also plays a key role in mental health and brain performance.

The foundation of healthy eating is not a strict diet, but balance and variety. The goal is to create a sustainable way of eating that supports vitality while still bringing enjoyment from food.

Basic principles of healthy nutrition

• • • • Emphasis on fresh and minimally processed foods
        Fresh foods such as vegetables, fruit, whole grains, legumes, quality proteins, and healthy fats provide the body with essential nutrients without unnecessary additives, preservatives, or excess salt and sugar. It is worth prioritizing foods in their natural form—for example, oats instead of sweetened cereals, fresh fruit instead of juices, or home-cooked meals instead of ready-made foods.
        
        

      • Adequate intake of protein, healthy fats, and fiber
        These components are the foundation of stable energy and hormonal balance:
        

        • Protein (high-quality meat, eggs, fish, legumes, tofu, tempeh, cheese) helps maintain muscle mass and supports regeneration.
          

        • Healthy fats (olive oil, nuts, seeds, avocado, fish) support brain function, heart health, and the hormonal system.
          

        • Fiber (vegetables, fruit, whole-grain products) improves digestion, supports the gut microbiota, and stabilizes blood sugar levels.
          
          

      • Regular hydration
        Dehydration can reduce concentration, energy, and performance. The best options are clean water, herbal teas, or water with lemon. Sugary drinks and excessive caffeine, on the other hand, can burden the body. It is recommended to drink approximately 30–35 ml of water per kilogram of body weight per day, with higher needs during physical activity or hot weather.
        
        

      • Limiting sweets, simple carbohydrates, and industrially processed foods
        Foods high in refined sugar, white flour, or additives lead to fluctuations in blood glucose levels, fatigue, irritability, and promote inflammation. It pays off to read ingredient lists and choose minimally processed alternatives—for example, nuts instead of cookies or fresh fruit instead of sweet bars.
        
        

We should approach healthy eating mindfully—choosing foods that benefit the body and listening to its needs. When the diet is varied, natural, and balanced, the body gains energy for daily functioning and regeneration. As a result, all other habits—from movement to sleep—will be easier to build.

3. Physical activity

Movement is one of the most effective “medicines” available to us for free. It’s not about perfection or performance—regularity and variety are what matter most. The body is designed to move; when it doesn’t, it gradually loses strength, flexibility, energy, and resilience to stress. Regular physical activity benefits not only muscles and the heart, but also the brain—improving memory, concentration, mood, and helping prevent cognitive decline.

The key is to find a form of movement you enjoy and that fits your life rhythm. This can include dancing, walking, swimming, hiking, yoga, or bodyweight exercises. What matters is that movement becomes a natural part of your day—not an obligation.

Recommendations for healthy movement

• • • • • 150 minutes of moderate-intensity activity per week
          This equals approximately 30 minutes of movement 5 times per week—such as brisk walking, cycling, swimming, or home workouts. This level of activity helps maintain a healthy heart, blood vessels, and metabolism.
          
          

        • Strength training twice per week
          Strength training is essential not only for muscle development, but also for maintaining bone density, hormonal balance, and preventing age-related muscle loss. Going to the gym isn’t necessary—effective options include bodyweight exercises (e.g., squats, push-ups, planks) or resistance bands.
          
          

        • Daily short stretching or yoga
          Stretching and mindful movement help release tension, improve posture and flexibility, and calm the nervous system. Just a few minutes in the morning or evening is enough. Yoga, Pilates, or breathing exercises also support focus and recovery.
          
          

        • Natural movement throughout the day
          In addition to planned exercise, “natural movement” is very important—such as taking the stairs instead of the elevator, a short walk during lunch breaks, standing while working, stretching after prolonged sitting, or active leisure time (e.g., playing with children or gardening).
          

Healthy movement should support your energy—not drain it. An ideal routine combines endurance, strength, mobility, and recovery. Whether it’s walking in nature, dancing, swimming, or yoga, what matters most is doing it regularly and with joy.

4. Relaxation and mental hygiene

Stress is a natural part of life—it helps us respond to challenges, stay focused, and protect ourselves in demanding situations. However, when stress persists for too long, both body and mind enter a state of chronic tension, which weakens immunity, disrupts sleep, impairs digestion and hormonal balance, and increases the risk of anxiety or burnout. That’s why it’s essential not only to manage stress, but also to consciously include moments of rest.

Mental hygiene should be a deliberate practice of balancing performance and rest. Regular relaxation supports psychological resilience, improves concentration and memory, and helps us cope with everyday demands more calmly.

Practical tips for supporting mental health:

• • • • Mindfulness, meditation, or breathing exercises
        Short meditation or breathing practices (e.g., 5 minutes of mindful breathing per day) help calm the nervous system, reduce levels of the stress hormone cortisol, and strengthen the ability to stay present. Mindfulness trains attention, empathy, and the capacity to respond thoughtfully rather than impulsively.
        

      • Time in nature
        Spending time outdoors—especially in forests or near water—reduces tension, supports serotonin production (“the feel-good hormone”), and naturally calms the brain. Even 20 minutes a day outside can lower stress levels and improve focus.
        

      • Creative and meaningful activities
        Hobbies, crafts, music, painting, dancing, or gardening have therapeutic effects—they stimulate dopamine production and bring a sense of fulfillment.

      • Building social connections
        Quality relationships are just as important for mental health as nutrition or sleep. Sharing experiences, laughing together, and feeling a sense of belonging reduce the risk of depression, anxiety, and cognitive decline. Make time for regular contact with people you feel good around—even a short conversation or a hug can be healing.
        

The foundation of mental hygiene should be conscious slowing down, “switching off,” and allowing yourself calm. Just as the body needs sleep, the mind needs space to recover—this too is one of the pillars of long-term health and stress resilience.

What can disrupt a daily routine and how to deal with it

Even with the best intentions and motivation to take care of our health, everyday life often gets in the way. Work, family, stress, or unexpected events can easily disrupt even the best-laid plans. The key to long-term success is therefore not perfection, but flexibility and the ability to adapt.

Healthy habits should be practical, realistic, and—above all—sustainable in the long run. You don’t have to do everything perfectly; what matters is regularly incorporating even small changes into your life. It’s also important not to give up after the first disruption, but to keep going. A healthy routine isn’t about strict discipline—it’s about long-term consistency, self-kindness, and the ability to start again.

And which obstacles most commonly disrupt daily routines and the adoption of healthy habits?

Lack of time

One of the most common excuses—and real obstacles. We all have only 24 hours in a day, yet we often try to fit in too many activities.

• • • Plan ahead – prepare your daily plan or a short list of priorities in the evening.
      

    • Break big goals into smaller, more specific steps—for example, instead of “exercise more,” plan 20 minutes of yoga after waking up.
      

    • Use so-called micro-windows during the day—short time slots such as 5 minutes of relaxed breathing or 10 minutes of walking during work.
      

Stress and fatigue

When we are exhausted, we often lack the motivation and energy to take care of ourselves—ironically, that’s when the body needs it most.

• Allow yourself to rest—even 5 minutes of mindful breathing, stretching, or silence makes a difference.
  
• Try so-called active rest—a walk, music, a warm shower, meditation, or a short nap.
  
• Maintain a regular sleep schedule and avoid “catching up” on sleep during the weekend, as this disrupts the circadian rhythm.
  

Procrastination

We know what we should do, yet we keep postponing it—often because we feel that “now is not the right moment.”

• Create an environment that naturally leads you to action—lay out your workout clothes the night before, prepare healthy meals in advance, and leave your phone in another room.
  
  

Travel or changes in routine

Vacation, business trips, or illness can easily disrupt a stable routine.

• Focus on the key pillars that can be maintained anywhere—hydration, quality sleep, and light movement.
  
• Have an “emergency plan”—for example, short equipment-free workouts, healthy snacks on hand, or supplements in travel-size packaging.
  
• Accept that a routine can take different forms—instead of stressing over perfection, focus on continuity.

Monitoring progress and staying flexible

Consistency is key, but it’s not necessary to be perfect in everything. Instead of striving for an ideal routine, focus on regularity. Flexibility is essential—the routine should support you, not become a source of stress. Helpful tools may include:

• a habit journal or mobile app
  

• tracking sleep quality or, for example, daily step count
  

• reminders and small rewards for achievements

Key takeaways from the article

• Healthy habits are not about perfection, but about consistency. Long-term results come from small, regular steps—not one-off extremes.

• Self-care is not a luxury, but prevention. Caring for both body and mind is an investment in future health, energy, and mental stability.

• The four pillars of a healthy routine—sleep, nutrition, movement, and mental hygiene—form a strong foundation for physical and mental balance. When one is missing long-term, overall health is affected.

• Start simple. Everyday small actions—a glass of water after waking, a short walk, turning off your phone before bed.

• Be flexible. A routine can change depending on life stage, season, or current circumstances—the key is not to give up when things aren’t ideal.

• Stress and fatigue are part of life, but they can be managed. Short breaks, breathing exercises, time in nature, or regular sleep help restore balance.

• Track your progress. A habit journal or small rewards help maintain motivation and recognize that changes are working.

• Every small step counts. Even minor adjustments to your daily routine have a cumulative effect—over time, they become a natural part of life.

Sources: 

https://www.lifeextension.com/wellness/sleep-relaxation/best-self-care-routine

https://www.healthdirect.gov.au/creating-healthy-habits