203 habits that will make life better

A few hundred small decisions from this list can lay the foundation for great results. Whether it’s weight loss, exercise, study or career, try to incorporate some of these habits into your life and incorporate them into your daily routine. And the result will not be long in coming.

Personal development

If you want to be happier

  • Connect with positive people.
  • Write down three good things that happened to you during the day every day.
  • Even if sometimes you force yourself to do it. The hormones of joy will come in handy.
  • Spend more time in the sun. Or in well-lit rooms if it’s cloudy outside.
  • Move (walk or exercise) for at least 20 minutes every day.
  • Walk the dog or pet the animal.
  • Hug at least one person a day.
  • Call an old friend or loved one.
  • Dedicate 30 minutes of your time a day to a hobby that is enjoyable and relaxing.
  • Buy something new (even something small, like a new type of coffee).

If you want to better deal with stress

  • Breathe deeply for two minutes. Concentrate on your breathing.
  • Stretch for 10 minutes.
  • Listen to something calm and distracting that has nothing to do with the source of the stress.
  • Snuggle up to someone close (husband or wife, friend or even pet). Physical contact quickly soothes.
  • Get rid of the source of stress for a while. Leave the meeting for five minutes or take a break from current tasks. Just switch to something.
  • Smell geranium or lavender essential oil. They lower blood pressure (can be combined with point 11).
  • Sit in the sun for five minutes.
  • Draw something or color a picture.
  • Talk to a friend for 10 minutes.
  • Dedicate 10 minutes to personal care (shower, manicure or hair).
  • Take a nap.
  • Chew gum.

If you want to become more confident in yourself

  • Write down three things you like about yourself. Then read them aloud.
  • Stand up straight and lower your arms, let them hang naturally.
  • Wear clothes that suit you.
  • Prepare for a difficult situation in which you need self-confidence. Record your thoughts or speech and take a cheat sheet with you to the presentation.
  • Don’t let yourself get nervous. Instead, go to a secluded area (such as a restroom or adjoining room) where you can stretch and calm down. After that, focus on relaxation.
  • Pay attention to the other person instead of feeling insecure.
  • Repeat the mantra in your head.
  • Make a list of the things you like about yourself.
  • Ask a close friend or relative to compliment you.

If you want to develop spirituality

  • Dedicate 15 minutes to reading spiritual texts such as the Bible or the Koran.
  • Take a walk in the woods.
  • Perform one thoughtful act of kindness for a stranger.
  • Give up one physical pleasure or material thing.
  • Join a group of like-minded people from whom you can learn and be inspired.
  • Look at the stars.
  • Enjoy the sunset or sunrise.
  • Write down how the person you met that day could enrich your life.

If you want to be more attentive

  • Start with 15 minutes a day, find a secluded spot, close your eyes and concentrate on your own breathing.
  • Pay attention to the details around you. What color is the butterfly’s wings? How does this salad taste? How many shades of green can you see now?
  • Deliberately let go of worries or regrets. Tell yourself, “I will take care of this in the future” or “The past is the past.”
  • Focus on how you feel at this moment, such as how good you feel while lying in your bed, or how invigorating the wind is blowing on you.
  • Invest emotionally in ongoing interactions. How does your friend who has problems feel? What emotions are you experiencing right now? What can you do to please or calm the person around you?

Relationships with others

If you want to make new friends

  • Make a conscious effort to smile.
  • Make eye contact with someone new.
  • Introduce yourself to a new person.
  • Ask the new person a few questions about their preferences.
  • Talk about common earthly issues.
  • Find a way to laugh together. Tell a joke or do something funny together.

If you want to date someone

  • Spend an extra 20 minutes on your own hygiene. Don’t leave the house without taking a shower and fully collecting yourself.
  • Smile often.
  • Avoid talking about negative topics or complaining about anything.
  • Straighten your shoulders, sit up straight and straighten your arms, palms up. An open pose will accentuate your confidence and availability.
  • Maintain eye contact.

If you are a woman and want to look sexier

  • Open the skin a little. Choose your favorite body part (shoulders, legs, arms, cleavage) and wear clothes that leave it open.
  • Give preference to red. Pick up red lipstick or red nail polish, buy a red blouse or red shoes. Men will find you more attractive in red.
  • Lean closer to him.
  • Tap it.
  • Wear heels.

If you are a man and want to look sexier

  • Maintain your posture.
  • Take your shoulders back.
  • Initiate a gentle touch without hesitation. For example, touch her with your hand while talking, or touch her back when you open the door for her and skip ahead.
  • Wear a little more elegant clothing than is required in any given situation.

If you want to get better at sex

  • Pay attention to your partner’s feedback.
  • Do not eat heavy foods two hours before physical intimacy. If you must eat something during this period of time, choose foods that are easy to digest.
  • Practice extended eye contact.
  • Create the right atmosphere. Light the candles.
  • Relax, laugh – organize a fun activity.

Sports and fitness

If you want to lose weight

  • Eat less sugar.
  • Eat small, healthy meals six times a day to avoid hunger and overeating.
  • Eat breakfast in the first 30 minutes after waking up to activate metabolic processes.
  • Dedicate the first 10 minutes in the morning to exercising. A brisk walk or 10-minute exercise routine is the perfect way to boost your metabolism.
  • Exercise a total of one hour a day, five times a week. If you can split this time into two approaches in a day, you will create two additional impulses for the exchange processes.
  • Drink a glass of water before every meal.
  • Fill your plate with vegetables and lean meats. Use fat, grains, or foods high in starch and sugar for seasoning.
  • At each meal, replace one white food (such as starch or processed foods) with something green, orange, or brown (vegetables, protein, legumes).
  • Try a new physical activity like rock climbing, rafting, yoga, or dancing.
  • Walk with your dog (or your neighbor’s dog).
  • Leave your car in the farthest place in the parking lot.

If you want to build muscle

  • Focus on protein in your diet.
  • Squat every morning. Increase the number of squats every week.
  • Do push-ups in the morning. Increase the number of push-ups weekly.
  • Exercise with dumbbells or a barbell in the morning.

If you want to start exercising

  • Start doing light exercise every day. Gradually increase your workout time by five minutes until you reach your desired workout duration.
  • Keep a training diary. Gradually increase the intensity of your exercise.
  • Monitor your heart rate while exercising. Calculate your heart rate to be followed throughout your workout.
  • Pay attention to how you feel. Determine for yourself the intensity of the exercise, when you are already making an effort to perform the exercises, but not torturing yourself to the fullest.
  • Make classes a must on your daily schedule.

If you want to improve your performance in sports

  • Achieve one micro-goal every day. To do this, set the main goal and the period for which you want to come to it, and then break the plan into daily tasks and micro goals, the achievement of which will help you achieve the main thing.
  • Find yourself a mentor and discuss your accomplishments with him every day. This can be either a personal trainer or a training partner or communication on a specialized forum.
  • Set aside 10 minutes each day to reflect on what you need to learn from someone who is better than you.
  • Arrange for yourself regular activities with such a person several times a week.
  • Read specialized Internet resources every day, for example, about running or swimming.
  • Read books on topics that interest you.


If you want to fall asleep quickly

  • Don’t drink alcohol at night. Instead, make yourself an herbal tea an hour before bed.
  • Exercise at least two hours before bed.
  • Go to bed at the same time every day.
  • Wake up at the same time, including weekends and holidays.
  • Turn off or dim the lights half an hour before bed.
  • Take 3-5 mg of melatonin half an hour before bed.
  • Do not consume drinks with a high caffeine content after 2:00 pm.
  • When you are in bed, think of something good and soothing.
  • Make yourself comfortable with a loved one or pet. His or her rhythmic breathing will help you relax.
  • Tighten all your muscles and then relax them completely. Repeat the exercise several times until the tension is completely released.

If you want to sleep soundly all night

  • Sleep in a cool room covered with a blanket.
  • Remove all LED lights from the bedroom.
  • Play sounds of the ocean, rain, or other soothing melody at night.
  • Meditate 10 minutes before bed.
  • Use the bedroom only for relaxation and retire there half an hour before bed.

If you want to eat right

  • Plan your meals in advance.
  • Take food from home for the whole day.
  • Eat one fruit or vegetable salad in the morning.
  • Don’t buy ready-made snacks. Instead, bring a snack from home.
  • Always have a healthy snack with you on your way home from work. Then you will not be tempted to buy fast food along the way.
  • Don’t buy processed foods (convenience foods, breakfast cereals, etc.) from the store.
  • Divide the food in the restaurant into two parts: eat one on the spot, and take the other home.
  • Share your lunch with a colleague or friend.
  • Make a promise to yourself and order only healthy meals from the menu.
  • Order baby portions.

If you want to drink healthy drinks

  • Add a slice of lemon or lime to a glass of water.
  • Replace carbonated drinks with mineral water.
  • Drink iced herbal tea or iced coffee instead of sugary lemonades.
  • Avoid hot chocolate or cappuccino in favor of tea and aromatic black coffee.
  • Swap high sugar juice for fresh juice or juice without additional sweetener.
  • Avoid (or minimize) cream and sugar.

If you want to speed up your metabolism

  • Drink green tea without sugar several times a day.
  • Do a vigorous 10-minute exercise every morning.
  • Eat breakfast in the first half hour after sleep.
  • Eat small meals six times a day.
  • Add pepper and cinnamon to meals and drinks.
  • Drink ice-cold drinks.
  • Exercise in a cool room.

If you want to live longer

  • Walk for half an hour daily before bed.
  • Use dental floss.
  • Hug people you love every day.
  • Eat fresh fruits and vegetables.
  • Make a new healthy recipe every day.

If you want to minimize your risk of cancer

  • Eat a serving of fresh, colorful vegetables every day.
  • Drink green tea.
  • Avoid fried foods.
  • Quit smoking and avoid secondhand smoke.


If you want to be more productive

  • Plan your day by making a to-do list and stick to it.
  • Take a break from work every hour. Get up from your desk, stretch, walk around the office, or drink water.
  • Plan your hardest tasks for the part of the day when you are most productive.
  • Come to work 15 minutes before work day.
  • Set aside 45 minutes in your routine when no one will bother you, and focus on the most important tasks. To do this, you can retire to another room, put on headphones, or leave the office altogether.
  • Don’t check your inbox for one hour during the day and turn off all notifications.
  • Set aside a separate time to check your social media accounts.

Check yourself?

  • 9 habits that hurt our productivity

If you want to accelerate your career

  • Take an active part in every meeting you attend. Make it a goal to speak to each of them at least once.
  • Show up to the office regularly and stay in personal contact with colleagues. If you work from home, your work may be rated lower.
  • Rehearse your performances in front of the mirror, working through all possible questions and difficulties.
  • Monitor your appearance by dressing better than your peers.

If you want to start your own business

  • Dedicate 15 minutes each day to build a portfolio of your work.
  • Always carry business cards with you.
  • Introduce yourself to a new person every day. Define a list of people who are potentially important to you and set a goal to meet one of them every day.
  • Review your business plan every night before bed.
  • Set aside 15 minutes every day for self-development, read specialized literature or listen to lectures.
  • Take 15 minutes every day to take action that moves your business forward (write a blog post or comment on the forum, make an important phone call).

If you want to remember new information

  • Read aloud.
  • Record the highlights on a voice recorder and listen to the recording before bed.
  • Underline or highlight important information.
  • Chew peppermint gum while you study.
  • Pinch yourself or hold ice cubes while working with difficult material. Physical sensations stimulate the production of adrenaline, helping to memorize complex formulas.
  • Come up with a verse or song to memorize difficult material.
  • Use visualization to link definitions of new words or meanings.

Personal projects

If you want to write a book

  • Write 500 words every morning before you leave for work.
  • Submit your work to criticism or put it up for public discussion.
  • Read something of your genre for at least 15 minutes before bed.
  • Dedicate half of your work break to editing what you wrote in the morning.

If you want to unleash your creativity

  • Spend 10 minutes a day viewing or reading a piece of art that inspires you.
  • Keep a diary. Write down thoughts about what inspires you, what colors, textures, shapes are striking.
  • Capture all the inspiring things you see every day with your camera.
  • Take some time before bed to work on your creative project. It will also help you relax.
  • Set aside time in your daily schedule for art.
  • Play musical instruments or listen to music.
  • Watch a YouTube video themed.


If you don’t want to be late

  • Plan your day based on meetings.
  • Leave a 15-minute gap for meetings outside the office.
  • Schedule internal appointments with a five-minute margin.
  • Include in your schedule the time needed for breaks, short phone calls, and unexpected work discussions with colleagues.
  • Get insurance against force majeure.
  • Set reminders on your phone.
  • Plan alternative routes to places you frequently travel to to avoid traffic jams.

If you want to be more organized

  • Get rid of unnecessary correspondence on the way to your workplace so as not to clog up the space.
  • Pay your bills the same day you receive them.
  • Add up paid bills as soon as you pay them.
  • Always return things to their places.
  • Throw away at least one unwanted item every day to avoid accumulating junk.

If you want to break a bad habit

  • Make it a rule to spend 10 minutes of your time doing some other activity before you decide, for example, to smoke.
  • Identify the emotions, places, or things that make you want to engage in a bad habit over and over again, and come up with a solution for each situation. For example, if you bite your nails while driving, wear gloves, or pick up a pencil and a piece of paper as soon as you get nervous and draw until you calm down.
  • Come up with a list of things to replace the bad habit with during your next rush.
  • Write down a list of punishments in case you do show weakness. For example, a monetary fine.

If you want to quit smoking

  • Remind yourself that the most important thing is to cope with the first impulse, and if you wait 10 minutes, the craving for a cigarette will decrease.
  • Before you smoke, put a mint leaf or a mint candy in your mouth and wait until its taste disappears. Then ask yourself if you really want to smoke.
  • If you usually smoke outdoors, make several circles around the building or smoking area before picking up your cigarette. The urge to smoke can evaporate.
  • Change your smoking habits. For example, go to a non-smoking restaurant or only drink coffee indoors and not outside with a cigarette.

If you want to drink less alcohol

  • Drink a glass of clean water before each drink.
  • At parties and parties, make it a rule to talk to a specific number of people before refilling your glass. For example, you won’t be able to take another drink until you’ve had a full conversation with three people.
  • Alternate alcoholic drinks with non-alcoholic ones.
  • If you’re in the habit of “skipping a drink” at home when you get back from work, replace that habit with a new one. For example, take your dog for a walk, shower, watch a movie, or eat a salad before picking up a glass.

If you want to improve several areas of life at once

  • Walk for at least 30 minutes every day. Walking daily will improve your mood, tone, and help manage stress, as well as help you lose weight.
  • Replace one main meal a day with salad or vegetable soup (such as lentil soup). Several servings of vegetables a day will improve digestion, unload the body, help get rid of extra pounds and become a good prevention of many diseases, including cancer.
  • Sleep at least eight hours a day. Adequate sleep will improve mood, memory and new information assimilation, as well as increase productivity.

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