It might seem really simple to start a new habit — and it can be! But the sticking with it is where we sometimes need a few tips and tricks. One good first step is to realize how beneficial these rituals are for your overall health and lifestyle.

“Habits are really soothing to the brain because our brain is always looking for patterns as a way for it to lessen its cognitive load. Being able to have positive habits to carry out puts our brain in the rest and relaxation phase, allowing us to find the energy we need to deal with something like an interpersonal conflict or a big project,” explains Judy Ho, Ph.D., neuropsychologist and author of The New Rules of Attachment.

Now, keep Dr. Ho’s habit-building guidance in mind as you incorporate new ones into your life:

As you go through the process of creating and collecting new healthy habits, be sure to give yourself grace. Nobody is perfect, and habit-building isn’t always instantaneous! “It takes four to six weeks, on average, for something to feel habitual. So it can be tough in the beginning when your brain is still trying to find its way into adopting this new recurring pattern,” Ho says.

Wear your workout

You know that getting regular exercise is crucial, benefiting everything from your heart and brain health to your mood and digestion. And one trick to ensure you don’t cop out is to get dressed in your workout fit on days you work from home. “Even if you aren’t planning to exercise right away, you’re more likely to squeeze in a quick yoga flow, walk or stretch if you’re already dressed for it,” says Lindsey Benoit O’Connell, a certified meditation teacher and founder of The LAB Wellness. “Plus, workout clothes are basically the next best thing to PJs!”

Have a daily digital detox

“Set an alarm for the same time every day to remind you to put your phone away for 10 minutes,” O’Connell says. This mini digital detox can be spent doing other healthy habits, like journaling or a quick meditation or stretching session, or you lean into “me time” and savor a cup of tea or read a chapter of your latest book. It’s also a chance to be present in the moment instead of zoning out while you doom scroll.

Stretch it out

It feels incredible and has tons of body benefits. “Stretching can improve your flexibility and posture to reduce the risk of injury and alleviate muscle tension, and it helps increase blood flow to your muscles to promote recovery after exercise and enhance overall physical performance,” says Gray. “Regular stretching can also contribute to relaxation of both your body and mind, making it an awesome way to unwind after a long day.” One of Gray’s best tricks for making stretching sessions part of your regular routine is to pair it with another action you do all the time: “For instance, you could stretch for a few minutes after brushing your teeth in the morning or before bed. This approach is simple yet effective, making it easier to remember and create consistency,” Gray adds.

Make yourself laugh

“Yes, this is a real healthy habit — research suggests that laughter can help lower stress hormones and boost your mood,” says O’Connell. “Watch a funny video, share a joke with a friend or even fake-laugh until it turns into real laughter.”

Keep a journal

“I love journaling. It boosts self-reflection, enhances creativity and reduces stress,” says Gray. Gray suggests experimenting with the journaling styles below to see what you like. “There is no right or wrong way to journal — just choose a style that resonates with you, and make it enjoyable!”

• For beginners, start with just a few minutes each day. Set aside time to jot down your thoughts, feelings or experiences.
• Bullet journaling is very task-oriented, so is great for planning.
• Gratitude journaling focuses on the positive aspects of your life.
• Freeform or stream-of-consciousness writing allows for free expression and release.

Create a habit playlist

And listen to it every week. “I do this and it makes me want to complete my habits more,” says O’Connell. Make a playlist where you pair a song or a couple of songs with your habits. So, perhaps you add a cheerful song that you’ll listen to while you do your morning skincare routine, some upbeat songs to power your gym sesh, slow jams or instrumental tunes to help you wind down at night and so on.

Just breathe

“Breathwork is not just some trend or fad. It is the essence of life itself, and it offers numerous benefits: it can boost energy, help tame stress, increase focus, enhance emotional wellbeing and calm the mind to improve mental clarity,” says Gray. For beginners, Gray suggests starting with the box breathing technique: Inhale for four counts, hold for four counts, exhale for four counts, hold for four counts, then repeat. “It’s a simple method that can make a positive difference in how you feel and approach your day,” Gray adds.

As with anything, breathwork can take a little practice to get the hang of it. Gray recommends creating a peaceful space to minimize distractions and being patient with yourself and gently refocusing your breath if you do get off course. You can also find guided sessions in an app or online to help you master it.

Have a daily mirror chat

As in, literally talk to yourself while looking in the mirror. “This one might feel weird at first, but keep trying and it will eventually feel natural,” says O’Connell. Positive affirmations can help bolster our self-esteem and studies suggest that better self-esteem is associated with greater health and wellbeing. Start with saying things like ‘you’ve got this!” or “let’s crush it today!’” O’Connell adds.

Play with your food

Do this a few days a week as a way to stay on the healthful eating path. “Try making your meals look as colorful and vibrant and pretty as possible — think rainbow salads or smoothie bowls topped with artistic arrangements of fruits and nuts. When food looks beautiful, it becomes a joy to eat, so you’ll want to fuel your body with more nourishing goodness,” says O’Connell.

Do a weekly random act of kindness

And make the recipient yourself! Self-compassion is really important when it comes to mental health: It’s associated with better psychological well-being and lower levels of anxiety and depression, according to a bounty of research conducted by research psychologist Kristin Neff, Ph.D. “Once a week, do something completely spontaneous and kind for yourself, whether it’s buying flowers, taking a 10 minute bath or treating yourself to a solo dinner date,” O’Connell suggests.

Make time for mindfulness

Study after study suggests that practicing meditation and mindfulness caters to our overall wellbeing, particularly when it comes to mental health — it’s been shown to effectively help dial back feelings of stress, anxiety and depression. “My go-to stress relief tactic is meditating outdoors. When I spend time outside, I connect with nature, which instantly boosts my mood and helps clear my mind,” says Gray. “Meditating, even just for a few minutes, allows me to focus on my breath and let go of racing thoughts.”

Have a bedtime routine

Good sleep is the foundation of everything — brainpower, mood, energy, even immunity. “Without it, even the best habits can’t reach their full potential,” says O’Connell. “That’s why I try to sleep like it’s my job.” Having a few relaxing activities that calm you brain, as well as creating a bedroom environment that summons sleep (dark, cool, quiet) goes a long way in ensuring you get enough quality ZZZs each night. “I’ve turned my bedroom into a cozy sleep oasis with soft lighting, calming scents and lots of books. I read before bed, something fun and just for me, to decompress from my day,” O’Connell adds.

Hang with friends

Social connection is a cornerstone of wellbeing, studies show. Schedule a weekly catch-up with a friend or group of friends, either in person or over the phone or video chat. Or if you’re in the market for new acquaintances, explore local gathering spots like the library, a bustling café or the dog park. “I make an effort to stay connected to what I call my ‘joy squad.’ I am a busy mom and entrepreneur, so my time is full, but quality time with my loved ones keeps me sane. Scheduling time with my friends helps me to stay healthy and happy,” O’Connell says.

Mix up your workouts.

Start today by thinking about what physical activities you’ve been wanting to try (trampoline or pickleball, anyone?!), then go for it. Switching up the types of exercise you do can help you reach your fitness goals and maintain your vitality — it helps prevent boredom and keeps you motivated, plus helps prevent fitness plateaus since your body has to constantly adapt to new stimuli, explains Gray. “I stay active in a bunch of different ways. Functional strength training improves my strength and balance, while running boosts my endurance and helps clear my mind. Playing basketball has been a part of my life for a while — it adds a fun social aspect and enhances my agility,” Gray adds.

Practice self-care

Taking care of yourself is the number one thing you can do to promote health and happiness within yourself (and others!), so make it a point to engage in self-care activities each day or week. “Self-care is extremely important to me. Daily journaling helps me clear my mind and promotes positivity. I like setting aside tech-free time daily to connect more to the people and world around me. Regular exercise boosts my mood and energy levels. And I love spending time on creative outlets like painting and poetry, which let me express myself and relax,” says Gray. “All of these self-care rituals make a major difference in my overall wellbeing.”

Worry for a bit

Experts say that setting aside a small chunk of “worry time” (10-30 minutes) each day to sit down and think about the things that are causing you worry may help you work through these feelings because it helps you avoid constantly dwelling when you need to focus on other things, and it gives you an opportunity to think of a solution. Ruminating or focusing on a difficult situation for too long can cause you to spiral into a state of stress, anxiety or depression — which in the short-term can mess with your mood and focus, and over time, it can go on to negatively impact your physical and mental health.

Dance more

It’s an excellent way to lift your mood and sneak in bonus movement. “This is one of my personal favorites, and it’s big in the O’Connell house. It’s free and it’s fun!” says O’Connell. Turn chores into a dance party, make dancing your workout for the day or get up and let loose for a song each time you complete one of your major to-dos for the day.

Meal prep

Maintaining a healthy diet that will nourish your body and all of its systems is crucial, and it’s all about balance and making healthy, mindful choices most of the time, Gray says. “One classic tip is to plan your meals ahead of time to help avoid last-minute options that aren’t so nutritious; do what works for you, whether that’s physically prepping a week’s worth of meals over the weekend, or simply writing out a menu of what you’ll meals will consist of that week,” Gray adds. If you want to meal prep but don’t know where to start, there are a ton of meal delivery services that can help make it feel less overwhelming.

Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman’s Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website’s health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more.