Building healthy habits that actually last is one of the most powerful things you can do for your wellbeing. Whether you’re starting fresh in 2026 or simply ready to prioritize your health, these 9 science-backed habits will help you nourish your body from the inside out.
The start of a new year brings fresh motivation, but even with the best intentions, the final months of the year can derail even the most dedicated health enthusiast. The combination of colder weather, shorter days, holiday stress, and endless temptations makes it challenging to maintain healthy routines.
But you’re not alone in this struggle.
Research published in The New England Journal of Medicine found that most Americans gain 1 to 2 pounds between Thanksgiving and New Year’s Day. Not terrible, right?
Here’s the catch: a Cornell University study discovered it can take up to five months to lose just one pound of holiday weight. That innocent pound becomes a lot more significant when you realize how stubborn it can be.
Now that 2026 is here, it’s time to shift your mindset and reclaim your health.
Quick Guide: 9 Healthy Habits to Transform Your Year
- Start With a Gentle 7-Day Cleanse
- Eat More Fruits and Vegetables
- Get More Omega-3 Essential Fatty Acids
- Drink More Water
- Take Care of Your Skin
- Switch Afternoon Coffee for Green Tea
- Get Your Body Moving
- Practice Daily Breathing Exercises
- Establish a Regular Sleep Routine
Getting Started Tip: Pick 2 to 3 habits to focus on first. Once these feel natural (typically 3 to 4 weeks), add another habit. This approach prevents overwhelm and increases your success rate.
9 Healthy Habits to Build in 2026 (and Make Them Stick)
The secret to forming healthy habits that last? Planning exactly how you’ll work them into your daily routine.
You’re also more likely to stick with new habits when you visualize how amazing you’ll feel once they become automatic.
These healthy habits should leave you feeling healthier, happier, and more energized throughout 2026. Consider using a daily planner or downloading a habit-tracking app to stay motivated and accountable.
1
Start With a Gentle 7-Day Cleanse
The beginning of a new year is the perfect time to press reset, especially if you’re feeling tired, sluggish, bloated, or your digestion feels off.
While your detox organs (liver, lymph, digestive system, skin, and lungs) naturally remove waste, they can become overtaxed by constant stressors.
What overwhelms your detox systems:
Poor diet, dehydration, medications, air pollution, infections, pesticide exposure, and harsh chemicals in personal care products all negatively affect how your body functions.
A cleanse gives your body a chance to heal and restore itself. Many people report feeling lighter, clearer-headed, and more energized afterward. It can also help break stubborn sugar and caffeine cravings.
Forget those mystery juice cleanses that leave you starving. Instead, try this easy 7-day mini cleanse:
Your 7-Day Mini Cleanse Plan:
1. Eat completely organic and unprocessed. Focus on fruits, vegetables, and lean healthy protein.
2. Stay hydrated. Drink plenty of water (herbal teas count too).
3. Prioritize quality sleep. Aim for 7 to 9 hours nightly.
4. Use a sauna if possible. Heat helps your body eliminate toxins through skin.
5. Stick with light exercise. Think yoga and walking, not intense workouts.
6. Eliminate these completely: Alcohol, smoking, caffeine, refined sugars, and processed foods.
For an extra boost, use a powerful yet gentle herbal cleanse like Flor•Essence Liquid Tea Blend. Made with 8 antioxidant-rich organic herbs inspired by a Native American recipe, each ingredient works together to nourish cells while encouraging your body to cleanse at the cellular level.
With benefits supported by research, sip this 30 minutes before meals for best results.
2
Eat More Fruits and Vegetables
Adding variety to your plant-based foods is one of the most powerful habits for long-term health.
Fruits and vegetables contain essential vitamins, minerals, fiber, and plant compounds that keep your body nourished and your cells healthy.
Why antioxidants matter:
These compounds neutralize free radicals (unstable molecules that damage cells over time and contribute to disease). With thousands of different antioxidants available, eating a variety of colorful plant foods is key.
Together, these nutrients support healthy immunity, weight, and metabolism. But eating more plants is also associated with a dramatically reduced risk of chronic diseases later in life.
The problem? The CDC reports that only about 1 out of 10 Americans eat enough fruits and vegetables.
Adults should aim for at least 5 servings daily, though some studies suggest 10 is optimal for maximum health benefits.
With a little prep and planning, this becomes an easy habit to maintain.
Easy Ways to Add More Produce to Your Meals:
1. Boost your pizza. Add basil, peppers, mushrooms, cherry tomatoes, artichokes, or olives (works at home or dining out).
2. Upgrade your eggs. Mix broccoli, spinach, mushrooms, peppers, kale, or tomatoes into scrambled eggs and omelets.
3. Stock frozen vegetables. They’re easy to add to soups and sautés with zero prep time.
4. Swap your rice. Try cauliflower or broccoli rice instead of white or brown rice, or do a half-and-half mix.
5. Top your yogurt. Add fresh berries for natural sweetness and antioxidants.
6. Blend smoothies. Fresh baby spinach has a neutral taste when blended and packs serious nutrition.
Convenient Superfood Shortcuts:
1. Green Blend from Flora
Try this water-soluble green drink for instant nutrition. Green Blend combines fermented grasses, organic whole foods, superfoods, and herbs that deliver antioxidants, vitamins, minerals, amino acids, prebiotic fibers, and health-promoting phytonutrients. You’ll boost your body’s nutrient intake in less than 48 hours.
2. Organic Red Beet Crystals
Support your energy naturally with Organic Red Beet Crystals from Flora. Made with organic beets and instantly soluble in water or tea, these crystals provide an easy and delicious way to get beet benefits anytime. Add to dips, soups, herbal teas, and smoothies.
3. Acerola Cherry Powder
Add Acerola Cherry Powder to your daily shake or smoothie. Acerola cherries contain essential plant-based nutrients like zinc, manganese, B vitamins, and are a surprisingly good source of potassium. They’re also one of the world’s richest natural sources of vitamin C, which supports iron absorption, healthy immunity, bones, cartilage, teeth, and skin.
3
Get More Omega-3 Essential Fatty Acids
We need healthy fats for hormone balance, sustained energy, and proper absorption of nutrients like vitamins A and D.
The problem? 90% of us are deficient in omega-3 fatty acids, a type of polyunsaturated fat that we must get through diet to stay healthy.
Why omega-3s are essential:
In the body, omega-3 essential fatty acids play critical roles. They support cognitive health, help balance hormones, support good mood, and maintain a healthy cardiovascular system. Evidence also suggests they promote healthy hair, skin, and nails. (1, 2, 3, 4)
How Many Omega-3s Do You Really Need?
After years of research, scientist and nutrition expert Udo Erasmus found that eating a diet with twice as many omega-3s to omega-6s is ideal for optimal health.
The typical American diet? It serves up about ten times as many omega-6s as omega-3s. We need to flip that ratio.
Best food sources:
Fatty fish like salmon, mackerel, anchovies, and sardines provide omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
If eating fish isn’t an option, choose plant-based omega-3s as ALA (alpha-linolenic acid) from foods like walnuts, flax, and chia seeds.
For the perfect balance of essential fatty acids in a plant-based formula backed by Dr. Erasmus’s research, try Udo’s Oil 3•6•9 Blend. Made from a healthy blend of organic flax, sesame, and sunflower seed oils, it has a rich, nutty, buttery taste. Drizzle over salads and soups, or add to smoothies for your daily dose of healthy fats.
4
Drink More Water
Our bodies are 70% water and need regular replenishment to function optimally.
If you’re constantly reaching for juices or other sugar-laden beverages, it’s time to prioritize H2O.
What water does for your body:
Water aids digestion, transports nutrients to cells, helps remove waste, and regulates body temperature. It also provides crucial cushioning and shock absorption for joints, organs, and other tissues.
Drinking more water may also help you burn more fat and eat less, since we often mistake thirst for hunger.
One study found that water increased metabolism by 30% within 10 minutes of drinking, with effects lasting up to 40 minutes. [5]
How Much Water Do You Actually Need?
According to the Mayo Clinic, “the amount of water you need depends on a variety of factors: the climate you live in, how physically active you are, and whether you’re experiencing an illness or have any other health problems.”
Forget the outdated 8-glasses-a-day (8 ounces) rule.
The new recommendation: Drink half your weight in ounces of water per day as a starting point.
If you weigh 150 pounds, aim for 75 ounces of water daily. Drink more if you’re pregnant, breastfeeding, live in a dry climate, or exercise intensely.
5
Take Care of Your Skin
When thinking about nourishing your body, skin often gets overlooked. But it’s your first line of defense against environmental stresses and microbial invaders.
Two simple practices transform skin health: exfoliating weekly and moisturizing daily.
Why exfoliation matters:
Exfoliation unclogs pores by removing dry, rough dead skin cells for smoother skin. It also feels incredible and improves circulation.
Why moisturizing matters:
Regular moisturizing hydrates, nourishes, and protects your skin while strengthening its protective barrier. This is especially important if you live in a cold or dry climate.
How to Exfoliate Your Body:
Use tools like a natural shower bristle brush with a long handle, or body scrubs made with ingredients like sugar or salt that you rub onto skin while showering.
Choose Natural Moisturizers:
What goes on your skin gets absorbed into your body.
Always use natural products free of added chemicals like parabens (added to cosmetics to extend shelf life but believed to mimic estrogen and contribute to hormonal imbalance).
Healthy body moisturizing options: Jojoba oil, almond oil, cocoa butter, and shea butter.
For your face: Always use a moisturizer appropriate for your skin type.
6
Switch Afternoon Coffee for Green Tea
Most of us look forward to that freshly brewed cup of coffee each morning. But too much caffeine can dehydrate us while increasing stress hormone cortisol, which can leave you feeling tired, wired, and run down.
Over time, excess cortisol may also lead to weight gain and stubborn belly fat.
Instead of quitting coffee cold turkey, try cutting back slowly over time to avoid withdrawal symptoms like headaches and fatigue.
Why green tea is the perfect afternoon substitute:
Green tea or matcha (finely ground green tea) makes a delicious, healthy alternative packed with antioxidants.
With about half the caffeine of coffee (50mg for green tea versus 100mg for coffee), it keeps you energized without the jitters.
7
Get Your Body Moving
Even if we don’t want to admit it, we all know exercise benefits our bodies. If you haven’t been active, it’s time to get moving.
What regular exercise does for you:
Exercise improves mood, helps you sleep better, and relieves stress. It also builds lean muscle while helping you burn more calories and fat. [6] [7]
Most health experts now recommend adults get at least 150 to 300 minutes of moderate (or 75 to 150 minutes of vigorous) aerobic activity weekly.
Good news: You can get significant benefits by simply walking.
A 2008 study found that previously sedentary participants felt 20% more energized and 65% less fatigue after following a set walking program.
Tips to Start Your Walking Habit:
1. Aim for 20 to 30 minutes, 5 times per week.
Start with 15 to 30 minutes a few times weekly. Gradually increase time and frequency as you become more conditioned.
2. Get at least 7,000 steps per day.
Research shows increasing your step count may help you live longer [8]. Get a fitness watch or pedometer to track progress.
3. Add strength training.
Once your walking habit is established, add a couple days of strength and resistance training to target different muscle groups and provide varied benefits.
8
Practice Daily Breathing Exercises
While food nourishes our bodies with proteins, fats, carbohydrates, vitamins, and minerals, our breath nourishes us too.
As we inhale, oxygen enters our lungs and travels into our blood to be delivered to cells. Exhaling allows our body to release carbon dioxide, a waste product of metabolism.
Benefits of breathing exercises:
Breathing exercises (also called belly breathing or diaphragmatic breathing) help oxygenate blood and release stagnant carbon dioxide from the lungs. They also calm the mind while reducing anxiety and stress.
Breathing exercises form the core of many relaxing practices like yoga and meditation.
Try This Easy Belly Breathing Exercise:
1. Sit up or lie down, relax your neck and shoulders, and close your eyes.
2. Lay one hand on your stomach.
3. Breathe in through your nose for a count of 6, feeling the breath travel down into your lower belly. You’ll feel your diaphragm rise.
4. Hold your breath for a moment.
5. Breathe out for a count of 3, fully emptying your lungs.
6. Repeat 5 to 10 times.
When to practice: Do breathing exercises anytime you’re feeling stressed, to help you focus, before or after a workout, or while relaxing in bed at night.
9
Establish a Regular Sleep Routine
If you want to truly nourish your body, prioritizing sleep is crucial.
While the right amount varies from person to person, most of us benefit from a solid 7 to 9 uninterrupted hours each night.
How Sleep Nourishes Your Body:
- Helps the body repair itself. During sleep, your body performs essential maintenance and healing.
- Supports healthy immunity. Quality sleep strengthens your immune system’s response.
- Reduces stress, anxiety, and depression. Sleep regulates mood-controlling hormones.
- Supports healthy weight and hormones. Poor sleep disrupts hunger hormones and metabolism.
- Promotes a cheerful mood. Well-rested people experience more positive emotions.
- Supports sharp memory and productivity. Sleep consolidates memories and improves cognitive function.
The Secret to Better Sleep Quality:
One of the best ways to support restful sleep is sticking to a regular sleep schedule. That means going to bed at the same time every night.
Once you’ve chosen a regular bedtime that works for you, these tips help you get amazing rest every night:
1. Wind down properly. Avoid TV or electronic devices for up to an hour before bed. Try a cup of sleep-supporting tea like tulsi (holy basil), lemon balm, valerian, passionflower, or chamomile to help relax your body.
2. Plan tomorrow tonight. Create the next day’s to-do list to get distractions off your mind.
3. Create a sleep sanctuary. Make your environment dark and quiet. Silence notifications on your phone.
4. Cool your room. Set temperature between 60 and 68°F (or 15 to 19°C), the ideal range for restful sleep.
Timeline for results: With a consistent sleep routine, your sleep quality should improve within 10 to 14 days. You’ll know your routine is working when you wake up feeling more refreshed and energized.
Your Action Plan for Success in 2026
Building healthy habits doesn’t happen overnight. The key is starting small, staying consistent, and gradually adding new habits as previous ones become automatic.
Your 90-Day Habit Building Timeline:
Weeks 1 to 4: Choose 2 to 3 habits from this list that feel most manageable right now. Focus exclusively on these.
Weeks 5 to 8: Once your first habits feel natural, add 1 to 2 more from the list.
Weeks 9 to 12: Continue building until you’ve incorporated all the habits that align with your goals.
Remember, you don’t need to do everything at once. Even implementing just 2 or 3 of these habits will create noticeable improvements in how you feel.
💡 Pro tip: Track your habits using a simple app or journal. Seeing your progress builds momentum and helps you stay accountable. Popular free apps include Habitica, Streaks, and HabitNow.
Superfoods to Support Your New Habits
Looking for convenient, high-quality products to support these healthy habits? Visit FloraHealth.com for premium organic supplements, or explore our complete Flora Health product reviews and guides to find the right solutions for your wellness goals.
Top Flora Health products for building healthy habits:
- Flor•Essence for gentle cleansing and detoxification
- Green Blend for instant nutrient-dense greens
- Organic Red Beet Crystals for natural energy support
- Acerola Cherry Powder for immune-boosting vitamin C
- Udo’s Oil 3•6•9 Blend for essential fatty acids
All products are organic, plant-based, and formulated with your health in mind.
More Healthy Living Resources
Ready to take your wellness journey further? These related guides can help:
Frequently Asked Questions About Building Healthy Habits
How long does it take to form a new habit?
While you’ve probably heard it takes 21 days to form a habit, research shows the reality is more nuanced. A 2009 study published in the European Journal of Social Psychology found that it takes an average of 66 days for a new behavior to become automatic, with a range of 18 to 254 days depending on the person and habit complexity. Simple habits like drinking more water form faster than complex habits like exercising daily. The key is consistency, not perfection. Missing one day won’t derail your progress, but missing several days in a row will.
What’s the easiest healthy habit to start with?
Drinking more water is typically the easiest habit to start because it requires minimal planning, costs nothing, and produces noticeable benefits quickly. Many people feel more energized and clear-headed within just a few days of proper hydration. Start by placing a full water bottle on your desk or nightstand as a visual reminder. Track your intake using an app or simply marking your bottle with time-based goals. Once this habit feels automatic (usually 2 to 3 weeks), add another from the list.
Can I start these habits mid-year, or should I wait until January?
Absolutely start anytime! While New Year’s provides psychological momentum, waiting for a “perfect” start date often becomes procrastination in disguise. The best time to start building healthy habits is right now, whether that’s February, June, or October. In fact, research shows that people who start habits outside of January often have better success rates because they’re motivated by genuine desire rather than social pressure. Every day is a chance to begin taking better care of yourself.
What if I’m overwhelmed by trying to change everything at once?
That’s exactly why we recommend starting with just 2 to 3 habits maximum. Trying to overhaul your entire life simultaneously is a recipe for burnout and failure. Instead, use the “habit stacking” approach: master one small habit, let it become automatic, then add another. Think of it like building a foundation. You wouldn’t construct the entire house at once. Start with drinking more water and taking a daily 20-minute walk. Once those feel effortless (usually 3 to 4 weeks), add the next habit. Slow, steady progress beats overwhelming yourself every time.
How do I stay motivated when I don’t see immediate results?
Focus on how you feel rather than just what you see. Many of these habits produce subtle improvements first: better energy, improved mood, easier digestion, and better sleep quality. These changes often appear within the first week or two, even if physical changes take longer. Keep a daily journal noting your energy levels, mood, and how you feel overall. Reviewing this journal after 2 to 3 weeks will show progress you might not notice day-to-day. Also, remember that health is a long game. You’re building a foundation for lifelong wellness, not just quick fixes.
Are expensive supplements necessary for these habits to work?
No. While quality supplements like those from Flora can enhance and support your efforts, the core habits (drinking water, eating vegetables, exercising, sleeping well) work powerfully on their own and cost little to nothing. Think of supplements as “nice to have” boosters, not requirements. Start with the free or low-cost habits first: drinking more water, walking daily, and establishing a sleep routine. These alone will transform how you feel. Add supplements later when you want to optimize further or address specific nutritional gaps.
What should I do if I fall off track with my habits?
Get back on track immediately without guilt or self-criticism. Missing a day or even a week doesn’t erase your progress. Research shows that occasional lapses don’t significantly impact habit formation as long as you resume quickly. Avoid the “what the heck” effect (where one slip leads to completely giving up). Instead, treat it like a detour, not a destination. Simply restart your habit the very next day. If you find yourself repeatedly struggling with a particular habit, it might be too ambitious. Scale it back to something more manageable. A small habit you maintain beats a perfect habit you abandon.
Start Your Healthiest Year Yet
You don’t need a complete life overhaul to feel dramatically better in 2026. These 9 science-backed healthy habits offer a realistic, sustainable path to better health that actually fits into your real life.
Remember: progress beats perfection every time. Start with just 2 or 3 habits that resonate most with you. Build consistency. Then expand gradually.
Your healthiest year isn’t about doing everything perfectly. It’s about showing up for yourself consistently, making choices that nourish your body, and building a foundation for lifelong wellness.
The best time to start was yesterday. The second best time is right now.
Ready to Support Your Healthy Habits Journey?
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Share your journey! Which of these 9 habits are you starting with in 2026? What challenges are you facing? Drop a comment below. Your experience might inspire someone else to take that first step toward better health!
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