How to Change Health Behaviors
Sean Higgins
how to change health behaviors

Maintaining good health is essential for living a fulfilling life, and changing health behaviors is necessary to achieve this. However, it can be challenging to adopt new health behaviors, especially if they require a significant lifestyle change from what you are used to doing. 

In this article, we will explore three strategies that can help you change your health behaviors: starting small, ensuring your goal aligns with activities you enjoy, and habit-stacking to fit new behaviors in with your current ones.

However, before we move forward, here are some reasons why switching to a healthy habit is essential and significant for your psychological well-being.

Why Should You Change Your Health Behaviors?

Maintaining good health is essential for living a happy and fulfilling life. Good health is not just the absence of illness but a state of complete physical, mental, and social well-being. Changing your health behaviors can help you achieve and maintain good health. Here are some reasons why you should consider changing your health behaviors:

Reduce the Risk of Chronic Diseases

Many chronic diseases, such as heart disease, stroke, diabetes, and some cancers, are linked to unhealthy behaviors such as a poor diet, lack of physical activity, smoking, and excessive alcohol consumption. Adopting healthier behaviors can reduce your risk of developing these diseases and improve your overall health.

Improve Mental Health 

Unhealthy behaviors such as a poor diet, lack of exercise, and excessive alcohol consumption also have a negative impact on mental health. Adopting healthier behaviors can improve mood, reduce stress and anxiety, and boost overall mental well-being.

Increase Energy and Productivity

A healthy lifestyle can increase your energy levels and improve your productivity. Regular exercise, a healthy diet, and good sleep habits can help you feel more alert and focused, making it easier to tackle your daily tasks.

Improve Quality of Life

Adopting healthier behaviors can also improve your quality of life. By reducing the risk of chronic diseases and improving mental health, you can enjoy a better quality of life, more energy, better mood, and greater well-being.

Set a Good Example

Adopting healthier behaviors can also set an excellent example for others, especially children. Children who grow up with healthy role models are more likely to adopt healthy behaviors, setting them up for a lifetime of good health.

Basically, changing your health behaviors can significantly impact your physical and mental well-being and overall quality of life (here is our opinion on coping with change). By adopting healthier behaviors, you can reduce the risk of chronic diseases, improve mental health, increase energy and productivity, and set an excellent example for others.

How to Change Health Behaviors 

According to the American Heart Association, there are many ways in which we can change our bad health behaviors, but we will list a few of the most important. Also, it is important to know that this includes a lifestyle change, which takes time to get used to, and the results might take time. With these clarifications being made, here are a few ways to change bad health behaviors. 

Start Small

Starting small is one of the most effective strategies when changing health behaviors. Instead of making drastic changes all at once, focus on making small changes that you can easily implement into your daily routine. For example, if you want to exercise regularly, start by walking for a 10-minute walk daily. Once you have established this habit, gradually increase the time and intensity of your exercise routine.

Starting small has several benefits. Firstly, it makes the change feel more manageable and less daunting. Secondly, it helps to build momentum and motivation as you start to see progress towards your goal. Finally, small changes are more likely to stick over the long term, making it easier to maintain your new behavior.

Making Sure Your Goal is Something You Enjoy 

Another effective strategy for changing health behaviors is making your goal something you already want to be doing rather than something you should be doing. For example, if you hate running, don’t set a goal to run a marathon. Instead, focus on finding an activity you enjoy, such as swimming or cycling; this is an excellent alternative to achieve the same health goal.

When you make your goal something you enjoy doing, it becomes easier to stay motivated and committed. You are more likely to enjoy the process and less likely to feel like you are forcing yourself to do something you don’t enjoy. This can also help you develop a positive attitude towards your new behavior, making it easier to maintain for longer.

Habit Stacking

Habit stacking is a technique that involves linking a new behavior to an existing habit. For example, if you want to start meditating every morning, you could link this to your current habit of making a cup of coffee. So, every time you make your coffee, you could spend 5 minutes meditating.

Habit stacking is effective because it helps to anchor your new behavior to an existing routine, making it easier to remember and maintain. It also helps to create a sense of momentum, as each new behavior is built on top of the previous one.

To use habit stacking effectively, you need to identify an existing habit that you perform consistently and then link your new behavior to it. This could be anything from brushing your teeth to checking your email. The key is to choose an existing habit that you perform daily, so you can easily integrate your new behavior into your routine.


Changing health behaviors from harmful to good is essential to achieving good health but can be challenging. By starting small, making your goal something you enjoy doing, and using habit stacking to fit new behaviors into your existing routines, you can make the process easier and more effective. Remember, the key is to be patient with the process, stay consistent, and celebrate your every success, no matter how little it is. Good luck!

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