Out with the Old, In with New Healthy Habits

Here at The Plug, we know that personal growth can be a struggle. Whether it’s trying to work out consistently, eating healthier, journaling more, or just engaging in new habits, changing your lifestyle is always an uphill battle. That’s why we’re here to guide you on your healthy new journey for the new year! 

Creating Healthy Habits

The first step when introducing new habits into your daily routine is to start off small. When you’re accustomed to a certain lifestyle, adjusting to a new routine can be daunting. Especially when progress isn’t immediate, you can be discouraged from moving forward. However, something as simple as taking daily supplements, such as The Plug Pills, can be an important first step. Setting reminders on your phone or calendar can help hold yourself accountable!

As life goes on, the small changes you’ve implemented will soon become second nature. For instance, if you’re on a health journey, you’d want to start with something like a minute of jumping rope daily. As your new habits become easier to maintain, it’ll feel natural when taking steps towards your main goal. You’ll eventually elevate your routine, such as now jumping rope for 30 minutes a day.

When you have a daily routine, you’re more likely to experience lower levels of stress in regards to health problems or life events (1). But if you’re having trouble staying on track, you’re not alone! According to Mental Health America, “it takes an average of 66 days for a behavior to become automatic, but for some people it can take as long as 8½ months” (1). It’s always a struggle to keep up with new routines, but as you continue to hit milestones you’ll see them become second nature!

And don’t let bad days or weeks prevent you from moving forward. Following through after low points allows for a more accepting mindset that can cement these new habits further. Remember: progress over perfection!

Cutting Out Unhealthy Habits

Creating new habits can be a struggle, but quitting unhealthy habits can also be a long, grueling process! Both are based heavily in routine, and — presumably most of the time — your bad habits are like shortcuts in your life. When it comes to unhealthy habits like smoking or drinking, people want to find instant gratification and reach for these substances. However, when you start relying on these things to have a good time, you’re creating an unhealthy connection in your brain.

When trying to break a habit, the limbic system in our brains activates what you may know as the fight or flight or freeze responses; our reaction to these situations is to avoid this "threat" and return to our old behaviors, even if we know they're not good for us (2). But taking the easier route can end up making your life more difficult in the long run. Fight your way into stopping your bad habits and starting good ones!

Someone with similar goals can help motivate you when making serious lifestyle changes. People find it much easier to continuously attend the gym when they’re joined by a friend who can encourage them and hold them accountable. So if progress is slow, ask a friend to tag along!

Eventually, small changes will become visible improvements. Working out can influence better sleeping habits and keep the body energized throughout the day (3). Journaling can help improve liver and lung function, plus help minimize feelings of anxiety and depression (4).

Opting for natural foods and supportive beverages like The Plug Drink will have your body feeling rejuvenated, too. Harvard did a study to see if a healthier diet really could improve one’s quality of life. They found that three clinical trials showed improvements in cardiovascular risk factors — such as high blood pressure, LDL (bad) cholesterol, and triglycerides — all by bettering one’s diet (5).

Keep the Momentum Going

Now that we’re halfway through January, it’s time to keep the momentum going! Think about what you wish to achieve in 2026 and keep pushing forward while still being patient with yourself. And don’t forget to reward yourself when reaching milestones! Make sure to keep a healthy relationship with the habits you’re making by adding some fun into the mix and being proud of your accomplishments. Soon, future goals won’t feel so distant anymore. Start small, be consistent, and put one foot in front of the other until you achieve the healthy lifestyle you desire this year!

Bibliography

1. Planning your routine [Internet]. MHA Screening. Available from: https://screening.mhanational.org/content/8-steps-create-healthy-routine

2. Calechman S. How to break a bad habit [Internet]. Harvard Health Publishing | Harvard Medical School. 2022 May 2. Available from: https://www.health.harvard.edu/blog/how-to-break-a-bad-habit-202205022736 

3. Mayo Clinic Staff. Exercise: 7 benefits of regular physical activity [Internet]. Mayo Clinic. 2023 Aug 26. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 

4. Sutton J. 5 Benefits of Journaling for Mental Health [Internet]. Positive Psychology. 2018 May 14. Available from: https://positivepsychology.com/benefits-of-journaling 

5. McManus KD. Benefits of a healthy diet — with or without weight loss [Internet]. Harvard Health Publishing | Harvard Medical School. 2018 Dec 19. Available from: https://www.health.harvard.edu/blog/benefits-of-a-healthy-diet-with-or-without-weight-loss-2018121915572