Developing Habits to Build and Maintain Good Physical Health  

Begin by evaluating your life and praying for guidance. What specific habit do you want to develop? Whether it is waking up early, exercising, saying your daily prayers, or being more patient with your spouse or child, it is important that you determine the behavior that will bring the change you desire.

Habits can be complex, so break them into smaller parts. For instance, if you want to make a habit of being early to work every morning, consider the following steps:

• Go to bed earlier than usual
• Set out your work clothes the night before
• Pack a lunch the night before
• Gather items you need to take with you to work the night before
• Put those items by the door you leave from in the morning

Breaking a goal into small steps gives you specific actions to do to change your behavior and develop a habit.

Just like a runner fine-tunes every aspect of their form, spend time improving each part of your habit. Practice leads to success.

Consider the factors that nourish your habits. For example, you could feed your mind with positive thoughts and surround yourself with supportive influences.

Habits are not rigid; they adapt. Life can be unpredictable, so be flexible and kind to yourself. If you miss a day, it is okay. Do not give up and try your best to get back to working on the behavior change as soon as possible.

Consistency reinforces positive behavior. Even small steps add up over time.

View your habits as a way to grow. Aim for a small improvement each day or each week. Celebrate progress, no matter how small (see “One Percent Better,” Michael A. Dunn, Liahona, Nov. 2021).

We all face hard things in life. Learning how to cope with and manage stress in healthy ways helps us focus on what is most important.

When you want to change or develop a habit, it is important to be honest not only with yourself but also with those you love. If you have developed negative habits that are affecting your physical and mental health or that have led to addiction, there is help available to you (see Healing through the Savior: The Addiction Recovery Program and Mental Health: Help for Me).

Jesus Christ wants us to grow and improve. He can help us change our desires, thoughts, and actions so we can build healthy habits.

• Introduce a Balanced Diet: Consume a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Also, minimize highly processed foods high in added sugars, unhealthy fats, and sodium. Learn more about child nutrition.
• Eat Mindfully and in Moderation: Pay attention to hunger cues and eat slowly to savor your meals.
• Stay Hydrated: Proper hydration supports digestion, brain function, and energy levels.
• Avoid Harmful Substances: The Lord has instructed us to not drink coffee, tea, and alcohol and to not use tobacco and illegal drugs. We should also use prescription medications wisely and not abuse them. Find more information at “Vaping, Coffee, Tea, and Marijuana.”

• Exercise Consistently and Regularly: Regular physical activity is beneficial no matter what age or fitness level. Shoot for at least 150 minutes of moderate exercise each week. Physical activity does not need to be strenuous or hard; just be active and enjoy a healthy lifestyle. Go for a walk, do yoga, or play a sport you enjoy. See, “Move More, Stress Less” for more information and ideas.
• Incorporate Strength Training: Include resistance exercises in your physical activities to build muscle strength and maintain bone health.
• Reduce Inactive Time: Spend less time sitting or being inactive. Take short movement breaks throughout your day. Even light-intensity activities, like standing or stretching, can offset some of the risks associated with prolonged sitting.

• Maintain Consistent Sleep Patterns: Although sleep needs vary, aim for 7–9 hours of quality sleep each night. Also, go to bed and wake up at the same time to better regulate your body’s internal clock.
• Create a Relaxing Environment: You can make your bedroom more conducive to sleep by dimming lights, blocking outside sound, and setting a comfortable room temperature.
• Participate in Calming Activities: Do things that help you wind down, such as reading, practicing yoga, taking a warm bath, listening to soft music, or meditating.
• Limit Screen Time: Put away electronic devices (phones, television, computers) at least 30 minutes before your bedtime.
• Limit Caffeine: Avoid caffeine close to bedtime and be mindful about how much you consume throughout the day. Caffeine can interfere with falling asleep.
• Get Exposure to Natural Light: Go out into daylight as soon as possible after you wake up, even if it is just for a few minutes. Light helps our bodies know when it is time to wake up, and sunlight during the day helps regulate your sleep-wake cycle.

To learn more tips on healthier sleeping habits, see the “Six Ways to Get Your ZZZs.”