Here are a few lists of healthy habits intended to help people get ideas about habits they want to build for themselves as part of our Free 4 Week Habit Challenge. If you have a habit not listed here that would be good to add please leave a comment below.

Nutritional Habit Examplesblank

  1. Eat a lean palm-sized serve of protein every meal.
  2. Eat a fist-sized serve of vegetables or fruit every meal.
  3. Plan your food for next day the night before.
  4. Keep a photo record of everything that you put in your mouth.
  5. Take 10 chews of every bite you eat to slow down & be more mindful.
  6. Only eat until you are 8/10 full.
  7. Start fasting at sundown for 13 hours a day.
  8. Drink a cup of water 30 minutes before a meal and 30 minutes after a meal.
  9. No refined white sugar all day.
  10. Daily Omega 3 supplements or healthy oils.
  11. No white carbs all day.
  12. No binge eating at night.

Exercise Habit Examplesblank

  1. Put on exercise shoes every evening.
  2. Daily morning walk.
  3. Run 5k per day.
  4. Weights 3 times per week.
  5. HIIT cardio 3x per week.
  6. Park the car at the back of the carpark.
  7. Always take the stairs.
  8. Bike to work.
  9. Morning bodyweight drill – pushups, sit ups, burpees, squats.
  10. 10000 steps
  11. 7-minute workout
  12. Zombie run couch to 5k.

blankMindfulness Habit Examples

  1. Morning meditation practice.
  2. Morning Yoga Practice.
  3. Walk on the beach.
  4. Sitting by stream.
  5. Mindful eating fruit each morning.
  6. Daily pages / 800 words.
  7. Daily Journalling.
  8. Dinner gratitude practice.
  9. Intentional Listening Practice – Coffee with friends. 🙂
  10. Pre-sleep routines (airport mode phone, air con on, read a book, glycine etc).
  11. End of workday task list review & next day calendar check.
  12. Social media free day.
  13. Breathing exercises.

blankMobility Habit Examples

  1. Morning mobility drill.
  2. Pre / Post workout stretching.
  3. Yoga practice.
  4. Foundation back stretches.
  5. Stretching breaks at work.
  6. Stand up desk timed daily goal.
  7. Walk at lunch.
  8. Broomstick or Exercise band stretching routines.

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