Start Small and Build

If you’re aiming to improve your physical and mental well-being, experts recommend establishing habits that can become part of an overall healthier lifestyle. This means setting smaller, achievable goals and building from there, rather than setting your sights on loftier achievements right away.

Start Small

An important key to a healthier lifestyle is to eat better, and registered dietician and nutritionist Akanksha Kulkarni encourages her clients to take a “triple-threat approach” to find success.

“To cultivate healthy eating practices, consider avoiding refined sugar, excess protein and unhealthy fats,” Kulkarni says. “It is important to focus on a diet that includes fruits, vegetables, whole grains and lean meat.”

Kulkarni admits these changes may not happen overnight, but she tells her clients that with perseverance, kindness to oneself and patience they can be achieved.

“Habits can take two to three months to stick permanently,” she says. “For this to be long term, it is best to start small and gradually increase the level of difficulty. These habits will eventually evolve into an automatic process for the individual’s day-to-day life.”

Alison Campbell, the founder of Truve, a training facility and wellness center based in Oakland, Calif., says consistent exercise and adequate sleep are two healthy habits all individuals should strive to achieve.

“I encourage people to aim for at least 150 minutes of moderate intensity exercise each week,” Campbell says. “It’s important to mix cardio, strength, mobility and balance training for best results.”

As for sleep, Campbell says try to have around seven to nine hours for “immunity, mental clarity and emotional resilience.”

Setting manageable goals and establishing a routine like leaving workout gear visible can make it easier for an individual to stay consistent with their exercise, she says.

“Start small and gradually increasing effort can help embed the habit,” according to Campbell. “A habit will become part of a lifestyle once it’s no longer forced and feels integrated into your identity and routine.”

Elvis Rosales, a licensed clinical social worker and the clinical director of the Sonoma, California-based Align Recovery Centers echoed Campbell’s recommendation on sleep and added it’s important to limit the amount of time on mobile devices for better health.

“Quality sleep is another often overlooked essential, but this is the time when the body repairs and the mind consolidates memories,” he says. “That’s why it’s important to add ‘screen-free periods,’ especially before bed to avoid the impact of blue light on sleep quality. Limiting screen time and taking breaks from our devices can significantly benefit mental health and productivity as well.”

Dr. Rostislav Ignatov, the chief medical officer at The Haven Detox in West Palm Beach, Fla., says “unprecedented levels of stress and pressure to constantly stay productive” leads individuals to form bad habits. Now more than ever is the time for people to prioritize regular physical activity, a proper diet and mental self-care, he says.

“Prioritizing these things allows us to approach life with more resilience and a sense of balance,” Ignatov says. “Healthy habits go beyond the physical. They encompass mental and emotional wellness too.”

Ignatov encourages people to create daily routines such as mindful breathing and expressing gratitude to help in establishing healthy habits.

“Establishing a routine can set a positive tone for the day and ground us amid all the chaos,” he says. “When we treat these practices as essential rather than optional, they begin to shift from being ‘good intentions’ to integral parts of a healthy lifestyle.”

Breaking Up

Breaking a bad habit is often not without its challenges. Rosales says people should anticipate some difficulties, but that these obstacles will subside over time.

“Our brains are wired for patterns and familiarity, so breaking old habits can be tough,” he says. “Many of these habits, such as junk food cravings or staying up late, are rooted in comfort or instant gratification, which our brain rewards. Starting new habits often feels uncomfortable at first because we’re rewiring these old patterns and challenging what’s familiar. However, once we start experiencing the rewards like feeling more energetic or less stressed, it becomes easier to stay committed.”

Ignatov points out that to break a bad habit, the individual must address the root cause behind it.

“Many bad habits, like overeating, excessive screen time or neglecting sleep, are coping mechanisms that provide temporary comfort or escape,” he says. “For instance, if someone turns to social media to relieve stress, replacing that habit with a quick outdoor walk or a few minutes of deep breathing can offer similar relief without the negative impact on mental health.”

Dr. Michael Wetter, a clinical psychologist based in Los Angeles, tells his patients that setbacks are a natural part of change. He encourages his patients to approach a setback with self-compassion instead of judgement.

“It’s essential to approach setbacks as temporary and avoid all-or-nothing thinking,” he says. “Reflect on what contributed to the setback and develop strategies to address those triggers in the future. Maintaining a growth mindset, where you view setbacks as learning opportunities, can prevent discouragement from derailing progress.”

Wetter is in favor of setting obtainable goals and celebrating small wins to make breaking a bad habit easier.

“When you set a realistic goal, that can help you build confidence and provide a clear sense of progress,” he says. “It’s also important to recognize and reward yourself for small successes to reinforce motivation and help build momentum.”

He adds that seeking support through friends, family or a coach can provide encouragement and accountability and make one more likely to succeed in reaching their goal.

Life coach and former United States Olympian Erin Aldrich-Shean also stresses “grace and resilience” are essential.

“I teach my clients to anticipate setbacks as part of the process, not as failures,” says Aldrich-Shean, who participated in the high jump at the 2000 Olympic Games. “When we slip, it’s crucial to treat ourselves with kindness and refocus on the next positive action. Remember: progress over perfection.”

Aldrich-Shean says psychology and effort are interlinked when it comes to turning around a bad habit.

“Understanding underlying beliefs or past experiences can reveal barriers to change, while taking actionable steps helps reinforce that change is possible,” she says. “Effort alone can yield results, but a growth mindset and being open to learning from setbacks can make new habits stick.”

Campbell notes it's wise to address doubt and past negative experiences to stay focused and inspired.

“Reflecting on the past can help remove mental blocks and foster resilience,” she says. “Effort is essential, but addressing underlying motivations and aligning actions with personal values strengthens commitment. Having mental clarity can drive effort and reinforce mental resilience.”

Wellness Pillars

Campbell says when an individual is struggling to achieve the aspects of a healthy lifestyle, they can always refer to the pillars of wellness for guidance.

“Regular physical activity, quality sleep and balanced nutrition are three healthy habits that serve as pillars of wellness,” she says. “Physical activity will boost cardiovascular, musculoskeletal and mental health. Consistent sleep is essential for immunity, metabolism and cognitive function, and balanced nutrition supports every system in the body and influences mood and energy.”

Rosales says he would include mental well-being practices on the list of pillars as these activities can help a person stay engaged and motivated with their other wellness goals.

“The pillars of wellness are foundational because they are interdependent,” he says. “Exercise boosts mental health, good nutrition fuels both mind and body, and mental health practices help you stay motivated.”

In addition to referencing the pillars of wellness, Ignatov says it’s important to never lose sight of the end goal when trying to obtain better health and wellness.

“The journey to a healthy lifestyle can feel repetitive and challenging at times but recognizing the benefits that come with it are the key to staying encouraged,” he says.