This one technique can improve your mental wellbeing in a big way

The beautiful cycle of healthy habits

The latest Vitality Habit Index research shows that taking 5,000 steps three times a week or more can add up to three healthy years to your life. Plus, small healthy habits can have a powerful influence on your mental wellbeing.

That's because good habits tend to lead to more good habits. People who exercise three or more times a week have better eating habits, could gain one month of extra sleep in a year, and possibly lower their future mental health risks.

What's more, healthy habits like exercising and eating nutritious food can help you sleep better, stress less, and boosts your self-esteem. By adding these healthy habits to your life, you create a foundation for a strong and resilient mind. Plus, a healthy mind is more likely to stick with positive habits. It's a win all around!

So, how do you kickstart a healthy habit?

Our research shows that you're more likely to adopt a new healthy habit successfully if you slice it into smaller bite-sized habits. Then, over time, you can increase or improve on this. We call this technique habit laddering and it works like this:

Daily habits, made easy

We asked our Vitality members to share some of their health and mental wellbeing goals. Here are the most popular goals - plus the habit laddering to help you get there.

GOAL 1: "I want to lose weight"

1. Put a glass of water on your bedside table and have it as soon as you wake up
2. Practise mindful eating by chewing each bite slowly.
3. For one of your meals a day, slightly reduce the portion size.

GOAL 2: "I want to get fitter"

1. If you drive to work or the shops, park your car a little further from the entrance than you usually do.
2. Commuting? Get off the train/bus/rideshare one stop before your destination.
3. Lay your workout clothes out in your bedroom at night so you wake up to find them ready for you.

GOAL 3: "I want to reduce my stress at work"

1. Block out an extra hour in the day to schedule focused work sessions.
2. Start your day by writing a short to-do list.
3. Use the "2-minute-rule": if something will take you less than 2 minutes, do it straight away.

GOAL 4: "I want to sleep better at night"

1. Stop screen time 15 minutes before you usually do at night.
2. Have a book on your bedside table to encourage reading rather than using your phone (challenge yourself to start with reading just a few pages).
3. Opt for decaffeinated teas and coffees once it's past lunchtime.

GOAL 5: "I want to improve my self-esteem"

1. Once a day, think about three things you're grateful for. It can be anything: a cup of tea, something funny your pet did, or a good friend.
2. Practise being compassionate with yourself. When you have negative thoughts about yourself, ask if you'd speak to a friend like that.
3. Step outside your comfort zone by joining a class or learning a new skill. Learning something new is a great confidence booster.

Do these goals and steps resonate with you? Share this article with your friends so they can benefit from it too. Download the Vitality Habit Index to learn more.

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