Creating healthy habits

Small changes can make a big difference to your health and wellbeing – for you and your family. Learn simple ways to create new healthy habits or change old ones.

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Start small to build healthy habits that last 

Taking small steps is the best way to create healthy behaviours.

Watch this video for some ideas to get started. 

0:51

The little wins count

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Video transcript

The little wins count

When it comes to growing healthy bodies and minds, sometimes it’s the little wins that count...

And when you’re busy making thousands of decisions every day, every healthy choice is a win for kids and parents.

These little wins can be as simple as one more, one less. That is, swapping one old habit for a new one.

This could mean swapping  20 minutes screen time for activities or play or having one less treat than yesterday.

Maybe it’s trying a  different vegetable each week. Or just an extra glass of water a day. You don’t have to reinvent your lifestyle because no matter  what the little win is, every win is a step towards  a healthier habit!.
 

  

Set simple goals and be kind to yourself 

A goal is something you or your family want to achieve. Setting some goals can help you stick to a new habit. You’re more likely to reach your goals if you: 

  • write them down
  • make them realistic 
  • break big goals down into smaller ones you can work on each day. 

It also helps to make your goals specific. For example, instead of making a goal to ‘get fit’, try 'I will climb one flight of stairs each day at work’.

Here are some other ideas.  

  • I will try a new vegetable each week.
  • We will walk the dog around the block twice a week.
  • On Tuesdays, we will park two blocks away and walk to school.
  • We will turn all screens off at 9pm every day. 

It’s important to be flexible and kind to yourself. If a goal isn’t working for you, try changing it. If something happens that stops you working on your goals, you can get started again when you’re ready.  

Work on one habit at a time, and repeat 

Habits are formed when a behaviour is repeated. This makes the behaviour more automatic. 

Start by choosing one behaviour you can repeat regularly. For example, you could: 

  • add one extra vegetable to your plate at dinnertime 
  • drink water instead of soft drink with your lunch
  • walk part of the way to work once a week.

Doing this over time will help turn it into a habit. Once you’re confident you can maintain that habit, you can move on to the next one.   

Celebrate your wins  

Reward yourself when you reach your goals – no matter how small they might seem. To help you stay on track with healthier living, try to avoid using unhealthy food as a reward. 

Instead, you could: 

  • take a bubble bath
  • take time out to read a book
  • go to concert, movie or sports game
  • spend time planning something fun, like a catch up with friends or a holiday. 

Reduce friction – make it easier by removing barriers

Barriers are anything that gets in the way of your goals. For example, you may not know where to start, or have a busy work schedule.

To create healthy habits, see if you can remove mental or physical obstacles. Some people, such as those with a health condition, may need support from health professionals.

If you have any concerns about your health or find it hard to build new habits, talk to your health professional before you begin.

Our free healthy living programs can help you find ways to reduce barriers. 

Environmental cues – set yourself up for success

When you’re setting new habits, look for everyday ways to make this easier. You can use your surroundings to help you build new habits and make them more automatic. Here are some examples:

  • To drink more water every day – have a water bottle nearby and set a timer to help remind you to drink.  
  • To spend less time on screens or devices – try to keep your phone out of view (such as in a separate room, drawer, or your bag). You could also try putting it on silent, ‘do not disturb’ mode or switching off notifications, so it doesn’t distract you.  
Habit stacking – add a new habit to an old one

Another way to create a healthy new habit is to add it onto something you already do. Here are some ideas.

  • When I have my coffee in the morning, I will eat a piece of fruit. 
  • When I call my family member or friend for a chat, I go for a walk. 
  • When I finish brushing my teeth, I do my physio exercises. 

Find expert tips for creating new habits – and breaking old ones – in this video with Dr Marlee King from Western Sydney University. 

1:37

Expert tips for changing behaviour

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Video transcript

Expert tips for changing behaviour

I'm sure every one of us can pick at least one thing in our lives that we want to change.

The truth of it is behaviour change is not easy.

But there are some things we can do to make it easier.

It's about forming new habits and breaking old ones.

It requires doing that behaviour over and over until it becomes something we do without even thinking about it.

How do we make those habits stick?

This is when nudges come into play. Nudges are these things in our environment that allow us to unconsciously engage in behaviours.

The first nudge is priming.

So these are cues that we can put in our environment to make us primed and ready to go.

It could be having your trainers by the door to remind you to be more active or engage in sport or go for a walk.

And the second key nudge are defaults.

Defaults reduce our choice.

Now, unlike priming, which cues us in our environment to engage in those healthier behaviours, defaults make it a little bit harder to engage in those not so healthy behaviours.

For example, you're more likely to cook a healthier meal if your fridge is stocked with those fruits and vegetables.

One of the ways you can form healthier habits is by making small commitments to yourself that are anchored to events throughout the day.

When I finish brushing my teeth, I'll go for a walk. Or when it turns nine o'clock, all screens off.

So how do we stay motivated in living a healthier life?

It's about celebrating those little wins and it's also about having a plan and taking those first steps.

Build healthy habits as a family

If you’re a parent or caregiver, it can help to set goals with your children and work on them together. Try to see a new habit for what it can give you, rather than what it takes away. Supporting your kids to build healthy habits can set them up for good health and wellbeing throughout their lives.  

Model healthy habits 

Healthy habits formed in childhood can continue into adulthood. 

One of the best ways to teach healthy habits is to show them yourself. Children learn by watching what the adults around them do – not just what they say.

You don’t need to be perfect. Try to:

  • eat a variety of healthy foods
  • be active most days
  • get enough sleep
  • manage stress in positive ways
  • drink water instead of sugary drinks
  • walk or ride to school or work when you can.

Talk openly about your choices too. For example, “I’m going for a walk to clear my head.”

This helps your child see that being active supports mental health as well as physical health.

The more your child sees these habits as part of everyday life, the more likely they are to follow your lead. 

Free healthy living programs

You don’t have to do it alone – find support to help you make the change.

You can get support to help you build habits that promote lifelong health and wellbeing.

Find a program

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