There’s no better time than the start of a new month to embrace healthier habits. Whether you’re looking to boost your energy, improve your mood, or strengthen your body, small daily changes can add up to big benefits.

In fact, long-term research from Harvard found that people who adopted healthy lifestyle habits lived longer and had lower risks of cancer and heart disease. The great news is that it’s never too late (or too early!) to start.

Below are 10 impactful yet approachable habits you can start this month to become a healthier, happier you. Pick one or two to focus on each week, and by the end of the month you’ll be amazed at the positive changes.

1. Prioritize Quality Sleep

Sleep is the foundation of good health. When you’re well-rested, everything else feels easier. Most adults need around 7 to 8 hours of sleep per night.

Lack of sleep has been linked to higher risks of obesity, heart disease, and infections. Make sleep a priority by setting a consistent bedtime and creating a relaxing pre-sleep routine.

Dimming the lights, shutting off screens at least 30 minutes before bed, and keeping your bedroom dark and cool can help you fall asleep faster and sleep more soundly.

I started using the Philips SmartSleep Wake-Up Light to improve both my sleep and wake-up routine. It dims gradually in the evening and brightens slowly in the morning, working with your natural circadian rhythm instead of against it. My sleep quality improved within the first week.

If you struggle with racing thoughts at bedtime, try keeping a notebook on your nightstand. Do a quick brain dump of everything on your mind. Getting it out of your head and onto paper can help you relax.

Set a bedtime alarm 30 minutes before sleep, keep your room between 60 and 67 degrees Fahrenheit, and avoid caffeine after 2pm. Small changes tonight mean better energy tomorrow.

2. Stay Hydrated and Drink More Water

Here’s an easy habit that yields big returns: drink plenty of water every day. Our bodies (and brains) crave hydration.

Being well-hydrated helps maintain your energy levels, supports digestion, and even keeps your skin glowing. Keep a reusable water bottle with you as a visual reminder to sip often.

I keep a Hydro Flask with me everywhere. The insulation keeps water ice-cold for 24 hours, which honestly makes me want to drink more. Room temperature water never did it for me, but crisp, cold water? I’ll finish a bottle without thinking about it.

If plain water bores you, add slices of lemon, cucumber, or berries for natural flavor. Try swapping one sugary drink (soda, we’re looking at you) for water each day. Your body will thank you.

Drink a full glass of water immediately after waking up. Your body is dehydrated after sleep, and this simple habit jumpstarts your metabolism and alertness. For more on optimizing your mornings, check out these 15 morning habits that will change your life.

Don’t wait until you’re parched. Drink up throughout the day for optimal health. Aim for about half your body weight in ounces. So if you weigh 150 pounds, target 75 ounces of water daily.

3. Move Your Body Daily

You don’t need to become a marathon runner overnight, but making daily movement a habit is key to health. Regular physical activity helps control weight, strengthens your heart, improves flexibility, and boosts your mood.

Hello, endorphins!

This month, find any way to get moving that you enjoy. Take a brisk walk on your lunch break, do a 20-minute home workout, dance in your living room, or play active games with your kids or pets.

It all counts! Consistency matters more than intensity at first. A short walk every day beats one hardcore gym session a month.

According to research from the Mayo Clinic, regular exercise not only makes you physically stronger, it’s also a proven stress-buster and can improve your sleep quality.

Over time, you can ramp up the duration or mix in strength training and stretching. Put it on your calendar like an important appointment with yourself.

Moving your body each day is a celebration of what you can do, not a punishment. So find activities you love, and keep on moving!

Start small and build gradually. Week one, try 10-minute daily walks. Week two, add 5 minutes of stretching. Week three, try a beginner YouTube workout. Week four, mix it up based on what you enjoyed most.

4. Eat More Whole Foods and Greens

Upgrade your nutrition by adding wholesome foods to your plate. Focus on eating more whole foods: vegetables, fruits, whole grains, lean proteins, and healthy fats (like avocado or olive oil).

These foods are packed with vitamins, minerals, and fiber that nourish your body and help prevent diseases.

Try to fill at least half your plate with colorful veggies and fruits at each meal. Swap out refined grains for whole grains. For example, choose brown rice or whole wheat bread instead of white.

Small tweaks like choosing grilled or baked lean protein instead of fried, or snacking on nuts instead of chips, make a big difference over time.

And yes, you can still enjoy your favorite treats in moderation! This isn’t about deprivation. It’s about adding more nutrient-dense foods to crowd out the less healthy stuff naturally.

Your body will feel the difference: more steady energy, better digestion, and even healthier skin and hair. When you fuel your body with quality ingredients, it shows.

Simple food swaps make this easier. Replace white rice with brown rice or quinoa. Choose almonds or apple slices instead of chips. Swap soda for sparkling water with fresh fruit. Pick dark chocolate (70% cacao or higher) over candy. Try whole wheat or chickpea pasta instead of regular pasta.

5. Manage Stress with Mindfulness

Stress is inevitable, but how we manage it can make or break our health. Chronic stress can contribute to issues like anxiety, high blood pressure, and poor sleep.

That’s why adopting a stress-reducing habit is so valuable.

This month, experiment with mindfulness techniques to keep your cool. You could start a simple meditation practice (even 5 minutes a day of deep breathing and quiet focus does wonders), or try yoga or tai chi for a blend of movement and mindfulness.

Another idea: practice gratitude. Jot down three things you’re thankful for each day. This shifts your mindset toward positivity and can reduce stress.

I use the Five Minute Journal for this. It takes literally five minutes in the morning and evening. You write what you’re grateful for, what would make today great, and a daily affirmation. Then at night, you reflect on amazing things that happened and what you could have done better. It’s structured enough that you can’t overthink it, which is perfect for my anxious brain.

If meditation isn’t your cup of tea, no worries. Even activities like walking in nature, coloring, or taking a relaxing bath can be very calming.

The key is to give yourself permission each day to pause and decompress. Over time, you’ll notice you feel more balanced and resilient when challenges come your way.

Remember, taking care of your mental health is just as important as caring for your physical health. For science-backed approaches to habit building, explore these 10 atomic habits hacks that actually work.

6. Apply Sunscreen Daily

Skincare is self-care. One of the healthiest habits you can adopt for your future self is wearing sunscreen every single day.

Daily sunscreen (SPF 30 or higher) protects your skin from harmful UV rays that cause premature aging and increase the risk of skin cancer.

Dermatologists and doctors agree that sunscreen is the best defense against skin damage. In fact, applying a moisturizer with at least SPF 30 each morning shields your face and neck from those rays you encounter just by walking outside or sitting by a window.

Make it part of your morning routine: after washing your face, smooth on a broad-spectrum sunscreen. Many lotions or makeups have SPF built in, which makes it even easier.

Don’t forget your ears, hands, and any exposed skin. This habit is like preventive medicine for your skin. You’ll help prevent wrinkles and sunspots, and most importantly, drastically reduce your risk of skin cancer.

Look for broad-spectrum protection, SPF 30 or higher, and water-resistant formulas. Apply every morning, even on cloudy days. Reapply every 2 hours if you’re outdoors. Don’t forget your neck, ears, hands, and tops of feet.

So slather on that sunscreen. Your skin will thank you in the years to come. Future you will look back and be so grateful you started this habit now.

7. Connect with Loved Ones

Healthy habits aren’t just about diet and exercise. Your relationships play a huge role in your well-being.

Humans are social creatures, and nurturing your connections improves mental and emotional health. According to Harvard Medical School, regular social interaction can reduce loneliness, lower stress, and even help you live longer by keeping your mind sharp.

This month, make it a habit to reach out to friends or family regularly. A daily check-in or weekly coffee date goes a long way.

Text that friend you’ve been meaning to catch up with. Call your mom. Schedule a dinner with your partner where you actually talk instead of staring at screens.

Surrounding yourself with positive, supportive people will encourage your healthy lifestyle changes and make life more joyful. Community matters more than we often acknowledge.

Even introverts need connection (just in smaller doses!). Find what works for you, whether that’s weekly game nights or monthly one-on-one lunches.

Try this challenge: This week, reach out to someone you haven’t talked to in a month. This month, schedule at least one in-person meetup. Daily, send one genuine compliment or check-in text. Remember, quality conversations matter more than quantity of contacts.

8. Find a Hobby or Activity You Love

“All work and no play” isn’t healthy for anyone. Engaging in hobbies and fun activities is more than just entertainment. It’s actually a boon for your health.

Hobbies can relieve stress, spark creativity, and give you a sense of accomplishment.

This month, either dust off an old hobby you’ve neglected or try something new. Maybe you’ll start painting, gardening, writing in a journal, or learning a musical instrument.

Always wanted to try knitting, crafting, or photography? Go for it! It doesn’t matter what it is, as long as it brings you joy and engages your mind or body in a positive way.

Studies even suggest having a hobby is linked to better overall health and mood in adults. When you’re immersed in an activity you enjoy, you enter a state of “flow” that can be very restorative.

You’re not trying to monetize it or become an expert. You’re just doing something purely for the joy of it. That’s revolutionary in our productivity-obsessed culture.

Consider creative hobbies like drawing, painting, pottery, photography, or writing. Physical options include dancing, hiking, cycling, rock climbing, or martial arts. Mindful activities might be gardening, baking, woodworking, knitting, or origami. Social hobbies include book clubs, board game groups, sports leagues, or cooking classes. Learning-focused options include languages, instruments, coding, or chess.

9. Take Care of Your Oral Health (Yes, Floss!)

It’s easy to overlook, but your oral health is a crucial part of your overall health.

This month, commit to excellent dental hygiene habits: brushing twice a day and flossing once a day. Brushing cleans the surfaces of your teeth, but flossing is what really gets between teeth and along the gumline where problems can start.

Maintaining good oral health helps prevent cavities and gum disease. Some research even links gum health to heart health. Your mouth is the gateway to your body, and bacteria there can affect your entire system.

If you’ve been slacking on flossing, now’s the time to start the habit. It only takes a couple of minutes each evening.

Use a gentle technique and stick with it. Your gums might be sensitive at first, but they’ll get healthier over time. A healthy mouth means a healthier you (and a brighter smile!).

Your dentist will definitely give you a gold star at your next check-up for this one. Plus, preventing dental problems now saves you pain and money later.

Create a simple routine: In the morning, brush for 2 minutes with fluoride toothpaste. In the evening, floss first, then brush for 2 minutes. Pro tip: Keep floss on your nightstand as a visual reminder. Bonus: Use mouthwash to kill bacteria and freshen breath.

10. Practice Daily Gratitude

Ending your day on a positive note is just as important as how you start it. One powerful habit to cultivate is practicing gratitude.

This can be as simple as writing down 3 things you’re grateful for each evening, or taking a moment in the morning or night to reflect on something good in your life.

Gratitude shifts your focus away from what’s wrong to what’s going right, and that mental shift can improve your overall outlook. Over time, practicing gratitude has been linked to better mental health and higher satisfaction in relationships.

It helps train your brain to notice the positives more easily. So grab a notebook and start a little gratitude journal.

No need for grand statements. You can be grateful for a perfect cup of coffee, a friendly chat with a coworker, or even the fact that you made it through a tough day.

On harder days, it might feel difficult to find the silver linings, but that’s when this habit is most impactful. By ending each day with gratitude, you’ll cultivate a resilient, optimistic mindset that carries over into all areas of your life.

The practice takes less than five minutes but transforms how you see your life. You’ll start noticing good things throughout your day because you know you’ll be writing them down later.

When you’re stuck, try these prompts: What made me smile today? Who am I grateful to have in my life? What’s something I’m taking for granted that I shouldn’t? What challenge taught me something valuable? What comfort or privilege do I have that others might not?

Making These Habits Stick

Here’s the truth about building new habits: it’s not about willpower. It’s about systems.

Don’t try to tackle all 10 habits at once. That’s a recipe for overwhelm and failure. Instead, pick one or two to focus on this week. Once they feel natural, add another.

Stack new habits onto existing ones. Already brush your teeth every night? Add flossing right after. Always make morning coffee? Drink your water while it brews.

Track your progress somewhere visible. Put check marks on a calendar, use a habit tracking app, or keep a simple tally in your planner. Seeing your streak builds momentum.

And please, give yourself grace. You’ll have off days. You’ll skip workouts. You’ll eat the donut. That’s being human, not failing.

The goal is progress, not perfection. As long as you keep returning to your habits after setbacks, you’re winning.

Remember the two-day rule: Never skip your habit two days in a row. Missing one day is life happening. Missing two days is the start of a broken habit. If you miss today, make tomorrow non-negotiable.

For more strategies on building lasting habits, check out Andrew Huberman’s daily routine and key habits for success.

Your Healthiest Month Starts Now

Adopting even a few of these healthy habits can set you on a path to feeling better than ever. Remember, the goal isn’t to be “perfect” or to change everything at once. It’s about making steady, sustainable improvements to your lifestyle.

Pick one habit to focus on, and once it feels natural, move on to the next. By starting small and being consistent, you’ll build momentum.

Over the course of this month (and beyond), these positive habits will compound, and you’ll likely notice you have more energy, better mood, and a greater sense of control over your health.

Most importantly, be patient and kind to yourself. Change takes time, but every effort you make is worth it.

Here’s to a month of healthy new beginnings! You’ve got this.