Issue #4: How to Create Healthy Habits


Francesca Breslau

How to Create Healthy Habits


There’s no doubt that what we do effects how we feel. We’ve all been told that we need to lose bad habits and create good ones, but where do we start? Is this something that some people can do naturally? Will I wake up one morning and have the motivation to replace all of my bad habits and finally become the healthiest version of myself? Nope. I wish this were the case. Unfortunately, that’s not how it works. When we eat more whole nutritious foods or devote time to being active, we feel really good. We gain energy, satisfaction, and our endorphin levels increase causing a boost in the happiness we feel. On the other end of the spectrum, when we go to order a sandwich and decide to go for the fried chicken instead of opting for the less fattening grilled version, or when we feel too tired to get off the couch after work to exercise our body, we ultimately end up feeling guilty, lazy and unhappy with our decision later.

So how do we make better choices? The ones that make us feel healthy and accomplished? I know what you’re thinking, it’s easier said than done right? There’s no secret to creating healthier habits and behaviors that benefit our physical, emotional and mental health, but there is a process. Habits are very hard to develop and often require changing our mindset first. Let’s break this down into actionable steps that you can incorporate into your everyday routine in order to start creating healthier habits for a happier life.

First, think of 2-3 habits that would positively affect your life right now. Just a couple. Making a long list, will only create stress and that dreadful feeling of being overwhelmed. It’s important to be realistic about our intentions so we can succeed at executing them.

When most of my clients come to me, they usually aren’t drinking enough water. Hydration is SO important so I will use this as an example in the 3-Steps of Habit Formation that I’ve created below.

The most important step is the reward. This is what we look forward to after the hard work of creating lasting change. In order to make a habit stick, we must perform these actions every day. Consistency is key! Studies have shown that the time required to form a habit could be anywhere from a minimum of 18 days to a maximum of 254 days. (*reference below)

The more we follow a routine, the easier and faster it becomes until it’s eventually apart of our life instead of a chore. This process is one that I’ve followed myself and taught my clients. It’s proven to work for even the busiest of folks who are much happier after creating healthy habits that stick!

I invite you to reach out to me. My inbox is always open and I would be happy to help and support you in your journey!


Written By:
Francesca Breslau

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