Ways to Work 6 Healthy Habits into Your Day

Quick Win

There’s no cure-all to create a healthy lifestyle. Here are a few healthy habits to add ​to your routine.

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• Add breaks into your day. Focusing for long periods can weaken your performance and concentration — but you can recharge by taking a break. Start each morning by creating a schedule for your day, and find a few times you can block off some minutes for a shift in focus, to exercise or sit quietly. Set an alert to remind you when it’s break time.
• Stay hydrated. Dehydration can weaken cognitive performance, especially in older adults. To up your H2O intake, drink a glass of water before grabbing your morning coffee. Carry a bottle of water with you​,​ so you can easily reach for a sip. Another good idea: Snack on water-rich fruits and vegetables such as watermelon and cucumbers.
• Follow the Mediterranean diet. The Mediterranean diet may slow cognitive decline and reduce the risk of conditions including Alzheimer's disease. Fill your plate with fruits and vegetables, as well as legumes, nuts, seafood and olive oil.
• Manage your meds. A daily pill organizer can help make sure that you’re properly taking your medications. If you need to take a certain pill at a certain time, set a daily alarm on your phone to alert you when it’s time to take it. Keep a list of your medications and periodically review it with your doctor.
• Find a fitness partner. If you’re not motivated to exercise, an accountability partner may help you stick with a fitness routine. Pair up with a friend or family member and check in frequently.
• Set a sleep schedule. Not getting the proper amount of nightly zzz’s? Sticking to the same bedtime and wake-up time every day may help. Keeping your bedroom cool at night may also improve your sleep: Experiment with setting your thermostat to 60 to 70 degrees.

Why

A healthy lifestyle requires a multipronged approach, according to AARP’s Global Council on Brain Health. That includes habits ​such as​ snacking on brain-healthy foods, exercising, taking breaks to recharge your brain, drinking plenty of water and properly taking your medications. Simple tricks, ​such as​ finding an accountability buddy, can help you build better habits. Researchers analyzed 3,722 couples 50 and older and found that if one person in the partnership picked up healthier habits, such as exercise or quitting smoking, their significant other was more likely to do so. The study was published in JAMA Internal Medicine in 2015. A​ review of 83 studies published in the Journal of Occupational Health Psychology in 2022 found that taking breaks throughout the workday can improve well-being and boost productivity.