A list of 30 healthy habits to get you on track

Happy New year to you! I hope you had a really fantastic Christmas, and indulged, relaxed and took time out from your normal routine.

The reason why so many people find January so hard is because all their healthy habits have been broken, and it takes time to rebuild new ones. It’s this battle of working hard to be get back on track, that can leave us not feeling great. But if you stick with it, in 3 weeks time, you’l feel really good again. So I’ve put together some helpful tips, that if you follow them, you’ll feel really good quite quickly.

Also, remember that when you get on track again, you won’t see results straight away, but they are on the way. 


  1. Eat breakfast, lunch and dinner.
  2. Always have two snacks per day.
  3. Avoid eating after dinner, it’s just a habit, and it’s a habit you can break.
  4. Always drink 2 litres of water. Dehydration affects your mood and your ability to think clearly.
  5. Cut junk food out of your life, 5 days per week.
  6. Avoid protein bars.
  7. Eat non-starchy vegetables after 5pm.
  8. Avoid carbohydrates after 5pm.
  9. Work to break habits as opposed to ‘substituting’.
  10. Eat protein with every meal.
  11. Don’t diet.


  1. Spend time planning your day, every day.
  2. Keep a journal of your goals and update them regularly.
  3. Have a vision board, somewhere you can see every day.
  4. Read a personal development book, all the time. 10 pages a day, is about 10 books a year..
  5. Work on yourself, the whole time.
  6. Don’t take compliments seriously, let them brush off you. Same for negative comments. Treat them both the same and you’ll start to place less weight on what people say or think of you.
  7. Take time out every day to go for a coffee and a read of the paper.
  8. Get to be at 10:30pm latest.
  9. Remember that as long as you have your health, and your family, life is going to be OK.
  10. Work at being positive, most of us struggle with this.
  11. Know that we all have our own battles, and are battling stuff every day. No one has it easy.
  12. Always get up earlier than you have to.
  13. Set aside time in the morning to sit in silence.
  14. Throw out the weighing scales.
  15. Measure yourself by your clothes



  1. Workout with a trainer, on in a group, 2-3 times per week. You’ll be pushed to do exercises you wouldn’t normally do on your own, which will leave you feeling amazing.
  2. Always do strength training at least twice per week. It will boost your metabolism and increase lean muscle.
  3. If you have an office job, leave your desk at lunch and go for a walk
  4. 20 minutes of interval training is the equivalent of an hour of cardio, make sure you always incorporate it into your routine!

Jessica  X

P.S Am I missing anything on this list that you’d like to add?

About the author 

Jessica Cooke

I love drinking coffee, and my favourite thing in life (apart from my family) is to help women to get fit and break free from unhealthy habits holding them back. (oh, and also I love playing with my two Miniature Schnauzers, Buster and Ozzy)

I’ve now supported over 6,779 women over 14 years in my Thrive Coaching Program get fit and break free from unhealthy habits!

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Free "5 Days to Thrive" Challenge Enrolling Now! 

Are You Ready to Take Your First Step Towards Feeling Fit & Healthy Again?

Discover the 'Secret' Strategy Hundreds of Women Just Like You Are Already Using to Get Fit & Break FREE from Their Unhealthy Habits!

FREE "5 Days to Thrive" Challenge Open Now