10 Simple Healthy Habits Worth Adopting While Social Distancing

They can become that by turning simple actions into healthy habits. 

By practicing the same things over and over again, you can hardwire your brain to complete these tasks each day with little thought. You just do it because that's what you're used to!

Here's a quick introduction on how to build healthy habits, and 10 things you can practice while social distancing.

What Are Habits?

Whether we realize it or not, much of our day-to-day actions are repetitive. We wake up around the same time, eat many of the same foods at the same times, and generally spend a lot of our days doing the same tasks.

This is why many say humans are 'creatures of habit.' Often, we don't realize we're engaging in habitual activities as frequently as we do; it's almost as if they're a part of us.

Some of the habits we enlist are good, while others are bad. 

So the more healthy habits we can build into our routines (such as exercising regularly and following a healthy diet), the better off we'll be.

How Do You Create A New Habit?  

However, current literature calls this 21-day threshold a myth, stating it may take as many as 66 days [2].

While there is no conclusive number, this means you'll want to consciously perform the same activity for somewhere between 3 and 10 weeks if you wish to make it a habit. 

What Are the Benefits of Having Healthy Habits?  

Consider the opposite scenario: if you don't exercise often, you likely know how hard it can be to get yourself to even get started. The first workout is often the hardest, and the most challenging thing of all is getting ourselves to do it.

But by creating habits, your brain creates new neural networks and behavior-reward channels that promote you doing the activity without thinking about it. 

How nice would it be to simply know you're working out that day or eating healthy without really thinking about it? 

In essence, that's what developing healthy habits can do for you [3].

10 Healthy Habits Worth Adopting

1. Drink More Water 

Water is essential for human health and cellular function, which is why you should make a habit around drinking plenty of it.

Current guidelines recommend you drink [5]:

• 101 ounces per day if you're an adult male
• 74 ounces per day if you're an adult female

An easy way to make hydration a habit is to drink a large glass of water right when you wake up. Get between 16 and 32 ounces under your belt right away, then drink a similar-sized glass at meals and before workouts. 

There will be an adjustment period (more trips to the restroom), but it will feel more natural over time!

2. Exercise Regularly

You could simply:

• Take a 20-minute walk
• Ride a bike
• Walk up and down stairs 
• Stretch or do yoga

3. Practice Mindful Eating 

During times of uncertainty and anxiety, it is normal to be more susceptible to stress eating. One way to prevent that is to practice mindful eating. Build a habit around checking in with yourself when you feel the urge to eat something. 

Ask yourself: Am I really hungry right now? Or am I just (bored/anxious/tired/depressed)?

If the answer is no, try taking a couple deep breaths or drinking some water instead of eating.

When you do eat, make a conscious effort to eat more slowly. It can take your brain about 20 minutes to register that you’re full. Eating too fast can cause you to eat more than your body needs, which can lead to weight gain. Studies have shown that fast eaters are more likely to be overweight [7] 

4. Eat Plenty of Fiber

It can help you lose weight, as it keeps your microbiome (gut bacteria) healthy and keeps you full longer after meals [8]. 

The easiest way to build a habit around eating fiber is to always include fibrous veggies and fruits in at least one meal per day (if not more than one). Keto-friendly options include green leafy vegetables and berries.

• Read: 20 Immune-Boosting Anti-Inflammatory Keto Foods

5. Stock Up On Healthy Foods

For example, you could:

• Grocery shop at the same time(s) each week to stock up on fresh produce
• Meal prep on the same day(s) each week
• Keep healthy "staple" foods in your pantry

• Read: Easy Keto Meals from Common Pantry and Freezer Foods

6. Get Enough Sleep 

This applies to the next day's nutrition, choices you make at work, and more. The probability of you being irritable, impatient, and less productive also increases [10].

To combat this, form a habit around getting quality sleep. Practice things like:

• Going to sleep earlier (aim for 7+ hours of sleep each night)
• Going to sleep around the same time each night
• Avoiding electronics for 60 minutes prior to bed (the blue light from the screen messes with your ability to sleep deeply [11]
• Sleeping in a cool room (room temperature between 60 to 67 degrees Fahrenheit is recommended)
• Shutting off all lights in the room (including digital clocks and technology devices)

7. Practice Compassion With Yourself

But as many of us know too well, bad habits like self-ridicule and negative self-talk can start to feel normal if we let them linger.

Instead, make it a priority to be compassionate. Form a habit around learning from your mistakes instead of getting upset with yourself, and don't let one bad decision spiral into several. (Journaling can help with this.)

Apply this to your diet, exercise routine, and personal life—there are always ways we can be more kind to ourselves. 

8. Connect With Loved Ones

It may be difficult to feel a sense of connection to others at certain times (especially if you're practicing social distancing). But making it a habit to spend time with loved ones and develop relationships will benefit all areas of your life. 

Tools like Skype, Zoom, FaceTime, and phone calls can go a long way. You can even try writing letters.

For the next 10 weeks, try to have one meaningful conversation per day. Schedule it if you have to in order to make it happen. It might not even take that long to become a part of your routine.

9. Stretch

But you can keep your muscles limber by stretching for a mere 5 minutes a day. It'll help protect your joints and can reduce pain in your shoulders, hips, and knees [13].

To make it an easy habit that you'll remember to practice for 3 to 10 weeks, try stretching before bed, when you first wake up, or right after you exercise.

10. Contribute To Something Greater Than Yourself

All of the previous suggestions were focused on you—the health of your mind and body.

But another habit we should all be forming is giving back and helping others. Contributing to something greater than ourselves gives us an increased sense of well-being and purpose [14].

There are many ways to contribute. You can volunteer. Write a kind message to someone. Offer support to someone experiencing pain.

Just like any of the habits listed above, simply make it a goal to do something that serves other people each day. Practice this and over time it will start to feel like a part of you!