203 Good Habits THE Ultimate List of Good Daily Habits

As you know, Im working hard to develop many good habits in my life.

Thats why Ive compiled this list of 203 good daily habits for your inspiration
and personal use. Ive categorized habits to make this page a simple to read
and easy to use resource. Peruse this list of good daily habits to find the
routines that will change your life!
This list can be used in a variety of ways. You write a few down and try to do
them throughout your day.
Many of these items may seem a bit like common sense but when you try
to combine a few of these that you do not currently do on a routine basis into
a daily routine, you may be surprised to see how big of an impact these
small good habits can have on your life.
REMINDER:
The best use of these 203 habits is to take an existing bad habit and
substitute it with something positive.
You can learn more about this technique by checking out my free Amazon
book
Bad Habits No More: 25 Steps to Break ANY Bad Habit.
Now
No matter what you decide to do, try to incorporate some of these daily
habits in your life. If you want to get results with these routines, then its
best to do them on a daily basis.
Lets get to the good habit list.
Wellness Habits
If you want to be happier
1.

Talk with a positive person.

2.

Write down three good things that happened to you each day.

3.

Laugh even if you have to force it. The mere action of laughing
releases endorphins.

4.

Get some sun (or a happy light, if its a gray day.)

5.

Move your body (walk, exercise) for 20 minutes or longer.

6.

Walk a dog or pet an animal.

7.

Ask for a hug from one person a day.

8.

Call an old friend or relative.

9.

Invest 30 minutes a day doing a hobby you enjoy and find relaxing.

10.

Buy something new (even something small, like a new type of coffee.)

If you want to be happier try walking for at least 20 minutes every

day #dailyhabits
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If you want to manage stress more effectively
11.

Breathe deeply for at least two minutes. Focus on your breaths.

12.

Stretch different body parts for ten minutes.

13.

Listen to something calming and distracting (news, music) unrelated to

whatever is stressing you out.

14.

Cuddle (with a lover, friend or even a pet physical touch is

comforting.)
15.

Detach from the source of stress (excuse yourself from a meeting, take

a break from a project, remove yourself from an argument) for a five-minute

break.
16.

Sniff lavender or geranium essential oil (both lower blood pressure.)

17.

Sit in the sun (outside) for five minutes.

18.

Paint a picture.

19.

Talk to a friend for ten minutes, even if just to hear about his or her life.

20.

Spend ten minutes grooming (nails, bath, hair.)

21.

Take a nap.

22.

Chew a piece of gum.

To manage stress,
#dailyhabits

little

bit

of

stretching

can

do

wonders

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If you want to be more confident

23.

List three things you genuinely like about yourself. Read those three

things out loud.

24.

Stand up straight. Let your hands hang naturally at your sides.

25.

Dress in clothes that flatter you.

26.

Outline your thoughts/words before you enter an intimidating situation.

Being prepared will help you feel more confident. Bring cheat notes if
acceptable.
27.

Refuse to fidget. Instead, go to a private place (car, restroom) where

you can stretch and get out the jitters. Then focus on relaxing.
28.

Pay attention to the other person instead of your own insecurity.

29.

Repeat a mantra in your head.

30.

Make a list of things you like about yourself.

31.

Ask for compliments from a trusted friend or relative.

If you want to be more confident, make a list of things you like about
yourself. #dailyhabits
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If you want to become more spiritually minded
32.

Devote 15 minutes a day to reading a spiritual text (Bible, spiritual

book, spiritual workbook.)

33.

Walk in the woods.

34.

Perform one thoughtful act of kindness for a stranger.

35.

Give up one physical pleasure or material possession.

36.

Join a group of like-minded individuals from whom you can learn and be

inspired.
37.

Look up at the stars.

38.

Enjoy a sunset or sunrise.

39.

Write out how a person you encountered that day could enrich your life

journey.
To live a happier life, why not try to perform one daily random act of
kindness for a stranger
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If you want to be more mindful
40.

Take up meditation. Start with 15 minutes a day. Find a quiet place, set

a timer, close your eyes and focus on your breaths.

41.

Pay attention to the details of now. What color is that butterfly? How

does that salad taste? How many shades of green can you see right now?
42.

Consciously let go of worry or regret. Tell yourself Future Me will take

care of that or The past is the past.

43.

Focus acutely on an immediate sensation, like how great it feels to be

tucked into your comfy bed, or how invigorating that brisk wind is.
44.

Invest emotionally in a current interaction. How does your friend feel

about her problem? What emotions are you feeling right now? What can you
do comfort/inspire/rejoice with the person you are with right now?
To be more mindful, fi nd a quiet place, set a timer and spend 15
minutes focusing on your breathing
CLICK TO TWEET
Social Goals

If you want to make a new friend

45.

Make a conscious effort to smile.

46.

Make eye contact with someone new.

47.

Introduce yourself to someone new.

48.

Ask open-ended questions about this new persons preferences.

49.

Talk about common ground issues.

50.

Find a way to laugh together. Tell a joke, make a self-deprecating

statement or engage in an activity that makes you both laugh. Laughter is

bonding.
If you want to show you are interested in finding someone to date
51.

Invest an extra twenty minutes a day in personal hygiene. Dont leave

home without being showered and groomed.

52.

Smile often.

53.

Refuse to gripe, complain or talk about anything negative.

54.

Relax. Roll your shoulders, sit up straight and open your stance.

Uncross your arms and let your palms rest open, facing up. All of this sends
the vibe that you are confident and approachable.
55.

Establish and maintain eye contact. Hold the other persons gaze

longer than you usually would, but not so long as to stare.

Want to become more social? Make a habit to introduce yourself to
someone new every day
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If you (women) want to be perceived as sexier
56.

Show a little skin. Choose your favorite spot (shoulders, legs, arms,

decolletage) and wear clothing that shows off that one area.
57.

Wear red. Try red lipstick, a red shirt, red shoes, red nail polish

studies report that men will think of you as sexier and more attractive.
58.

Lean closer to him.

59.

Brush up against him.

60.

Wear heels.

If you (men) want to be perceived as sexier

61.

Stand tall (straight posture.)

62.

Roll your shoulders back.

63.

Initiate gentle touch without hesitation. Brush up against her; touch

her arm during conversation. Touch the small of her back as you hold the
door open for her.
64.

Wear slightly dressier clothing than is required in each situation.

If you want to be a better lover

65.

Prolong foreplay by at least five minutes beyond what you think is

expected.

66.

Pay attention to how your lover is responding.

67.

Hold off on eating anything substantial in the two hours before you

expect to make love. If you must eat in that time frame, keep it light and
easy to digest.
68.

Engage in prolonged eye contact.

69.

Set up a sensual environmental. Clean up the bedroom; light candles.

70.
Get in touch with your playful side. Laugh; relax; have fun.
Want to be connect with your significant other? Let them see your
playful side #dailyhabits
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Fitness Goals
If you want to lose weight
71.

Eat six small, healthful meals a day to keep satisfied and on track.

72.

Eat that first meal within 30 minutes of waking up (to jumpstart your

metabolism.)
73.

Move your body for ten minutes or longer first thing in the morning. A

brisk dog walk or ten minutes of an exercise video is a perfect way to

increase your metabolism.
74.

Work out for a total of an hour a day, five days a week. If you can break

that up into two workouts, you will benefit even more (since you will create
two spikes in metabolism that day.)
75.

Drink a glass of water before each meal.

76.

Fill your plate with vegetables and lean meat; use fat, grains, starch

and sugary foods as condiments.

77.

Replace something white (starch, processed foods) with something

green, orange, red or brown (vegetables, protein, lentils) at every meal.

78.

Try a new physical activity (rock climbing, whitewater rafting, yoga,

dance class.)

79.

Walk your dog (or a neighbors dog.)

80.
Park in the furthest parking spot.
If you want to lose weight, why not try six SMALL meals a day to keep
you satisfied #dailyhabits
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If you want to gain muscle
81.

Make protein the focus of every meal.

82.

Perform a set number of squats every morning before work. Increase

the number of squats every week.

83.

Perform a set number of pushups every morning before work. Increase

the number of pushups every week.

84.

Lift a set number of weights each morning before your shower.

If you are new to exercise and want to get fit

85.

Commit to an easy form of exercise each day. Increase time spent

exercising by five minutes a day until you reach your goal of how long you
want to work out daily.
86.

Write down your exercise goal and actual achievements each day.

Increase the intensity of your workouts slowly.

87.

Take your pulse while exercising. Calculate out your exercise heart rate

so you know what zone to shoot for while exercising, and stay in the
recommended zone.
88.

Pay attention to how you feel while exercising. Push yourself to the

point where its tough, but not miserable, each day.

89.
Schedule exercise like you would appointments.
If you want to get fit, you need to schedule exercise like an
appointment that cannot be missed
CLICK TO TWEET
If you want to improve in a sport

90.

Achieve one micro goal per day. You will need to map out your plan to

building up to your final goal, breaking this plan down into daily exercise
goals. For example, you may decide to perform specific swimming or running
drills.
91.

Check in with a mentor each day. This can be a workout buddy, a coach

or even a check in through an online forum or service.

92.

Spend ten minutes a day reviewing (in your head, using visualization)

pointers youve learned from someone who is better than you. Practice with
someone who is better than you once to twice a week.
93.

Read on a sport-specific forum each day.

94.

Invest in a book on your sport and read a specific amount of time each

day.
Health Goals
If you want to fall asleep quickly
95.

Do not drink alcohol; instead drink a cup of herbal tea in that hour

before bed.
96.

Exercise, but not within two hours of bedtime.

97.

Go to sleep at the same time each night.

98.

Wake up at the same time every morning (including weekends and

holidays.)
99.

Dim the lights in that half hour before bed.

100.

Take three to five milligrams of melatonin a half hour before bed.

101.

Do not drink caffeine after 2:00 p.m.

102.

Deliberately visualize something pleasant and calming as you relax in

bed.
103.

Snuggle (with a person or pet) the rhythmic breathing of another

living being will help you relax.

104.

Tense up all of your muscles, and then relax them, repeatedly, until

you feel completely relaxed.

If you want to fall asleep on time, stop drinking caffeine after 2PM
#dailyhabits
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If you want to sleep soundly all night
105.

Lower the temperature in your bedroom and use a heavy blanket for

warmth.
106.

Cover (or move) all LED lights in the room.

107.

Turn on a sound machine (ocean, rain, white noise) for the night.

108.

Meditate, pray or journal for ten minutes as part of your nightly

bedtime routine.
109.

Keep daily activities out of the bedroom; retire to the bedroom a half

hour before bed, using the bedroom for sleeping and bed-related activities.
If you want to eat more healthfully
110.

Plan your meals ahead of time.

111.

Pack (from home) what you need to eat for each day.

112.

Eat one piece of fruit or one serving of raw vegetables (carrots, celery,

cucumbers) mid morning and mid afternoon.

113.

Dont carry money for vending machines. Instead eat a snack you

brought from home. Pretend vending machines dont exist.

114.

Pack a healthy snack for the ride home from work. Pretend fast food

restaurants dont exist.

115.

Shop from the outer rim of the grocery store (produce, meat, dairy),

avoiding processed foods.

116.

Split restaurant meals in half. Take half home for later, and only eat

half of the meal in the restaurant.

117.

Ask a friend or coworker to split meals with you when eating out.

118.

Order meals off the healthy section of the menu. Tell yourself you

cannot eat anything on the menu that isnt listed as healthful.

119.
Order a child-sized or senior-sized meal off the menu.
If you want to eat healthier while eating out, split your meals with a
friend
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If you want to drink healthier beverages
120.

Add a slice of lemon or lime to your water.

121.

Replace soda with seltzer water.

122.

Replace cold sugar-sweetened drinks with iced herbal teas or iced

coffee (sans cream and sugar.)

123.

Replace high fat hot drinks with flavorful hot tea or flavored coffee.

124.

Replace regular juice with low sugar juices or flavored seltzer waters.

125.

Avoid cream and sugar.

If you want to rev up your metabolism

126.

Drink a glass of (unsweetened) green tea three times a day.

127.

Exercise vigorously for ten minutes each morning before work.

128.

Eat within 30 minutes of waking up.

129.

Eat six small meals throughout the day.

130.

Sprinkle cayenne pepper or cinnamon on foods and beverages.

131.

Add ice to cold drinks.

132.

Exercise in the cold.

If you want to live longer

133.

Floss every night before bed.

134.

Walk for a half hour every day.

135.

Hug someone every day.

136.

Eat something live (fresh fruit or vegetables) every day.

137.
Try a new healthy recipe every day.
If you want to rev up your #metabolism, why not try #exercising in
the cold
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If you want to lower your chances of getting cancer
138.

Fill your plate with fresh, colorful vegetables one meal per day.

139.

Drink green tea every day.

140.

Make it a point to avoid smoke (including second hand smoke.) This

may mean you ask a roommate to smoke outside or you decide its time to
quit smoking.
141.
Stop eating fried food.
Career Goals
If you want to be more productive at work
142.

Schedule out your day, setting mini goals and milestones throughout

the day. Then race against your self-set goals for accomplishing tasks.
143.

Take a break every hour. Stand up, stretch, use the restroom or get a

drink.
144.

Schedule your toughest task for your most productive time slot

(whenever you typically feel your best) of the day.

145.

Arrive at work fifteen minutes before you are expected each morning.

146.

Sequester yourself for 45 minutes each day where you can crank

uninterrupted on tasks. Consider booking a conference room or putting on

noise cancelling earphones and posting a do not disturb sign during this
time each day.
147.

Turn off your email for an hour per day.

148.
Disconnect from social media for chunks of the day.
If you want to be more #productive at work tackle your toughest tasks
fi rst

CLICK TO TWEET
If you want to advance quickly in your career
149.

Be sure to speak up at least once in every meeting. You need to be

noticed and heard.

150.

Show up at the office. Beware of work-from-home arrangements. If you

are not seen in the office and people dont know what you are contributing,
you run the risk of getting let go (or passed over for promotions.)
151.

Rehearse presentations in the mirror beforehand. You should also

rehearse important statements and arguments ahead of time so you can

work out the kinks.
152.

Dress one step classier than your coworkers.

If you want to start your own business

153.

Invest 15 minutes a day on building a portfolio of work samples.

154.

Carry business cards with you everywhere.

155.

Introduce yourself to someone new each day. Networking requires

meeting a lot of people. Keep an eye out for potentially important

connections. Look for potential clients, coworkers, inspiration, resources and
financial partners.
156.

Review your business plan every night before bed.

157.

Spend 15 minutes each day learning about the business (reading a

book, participating on an online forum, or listening to a webinar.)

158.

Devote 15 minutes each morning to one action item that moves your

business forward (write a blog post, comment on a forum, return a phone

call, make one cold call.)
To advance in your #career, speak up every meeting. You need to be
noticed and heard
CLICK TO TWEET

If you want to learn new material

159.

Read out loud.

160.

Record yourself reading key points (you need to memorize) out loud.

Replay the recording as you rest in bed, right before falling asleep.
161.

Underline or highlight important information.

162.

Chew mint gum while you study.

163.

Pinch yourself or hold a bag of ice cubes while memorizing difficult

formulas. The physical sensations will stimulate adrenaline production,

locking the formula into your memory.
164.

Create a poem or song to memorize tough material.

165.

Use pictures (images, drawings, colors) to link definitions to new

vocabulary words. For example, draw a picture that symbolizes a definition.

Personal Projects
If you want to write a book/poetry collection/screenplay
166.

Write 500 words before you go to work every morning.

167.

Check in with a writing buddy after you finish your morning writing

(send your work for critique or just check in as accountability.)

168.

Read 15 minutes before bed each night (something in your genre.)

169.
Devote half of your lunch break to editing your work.
If you want to #write a book, make yourself write 500 words before
you go to work #justdoit
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If you want to explore your artistic side
170.

Spend ten minutes a day reviewing artistic work that inspires you.

171.

Keep a journal with you. Make notes of colors, images and textures that

catch your eye.

172.

Use your camera (phone.) Snap pictures of anything you come across

during the day that inspires you.

173.

De-stress each night by working on your most recent art project for a

chunk of time before bed.

174.

Rummage through your art supply box each day.

175.

Play or listen to music.

176.
Watch a YouTube video about your field of art.
Lifestyle Goals
If you want to be on time
177.

Schedule out your entire day, working backwards from appointments.

178.

Leave fifteen minutes before you think you need to for driving

appointments.
179.

Leave five minutes before you think you need to for in-office

appointments.
180.

Schedule in time for bathroom breaks, talking, coffee breaks, and

distractions.
181.

Sandbag (build in time cushions for all estimates)

182.

Program your phone to give you reminders.

183.

Map out alternate routes to places you often frequent (to deal with

traffic.)
Also remember, and live by, this important mantra I learned in the military:
Early is on #time, on time is late, late is unforgivable
#timemanagement
CLICK TO TWEET
If you want to be more organized
184.

Recycle, shred or throw away junk mail on your way back from the

mailbox. Dont let junk mail (or stupid offers you know you wont use) even
touch the counter.
185.

Pay bills the same day you get them.

186.

File paid bills immediately after you pay them.

187.

Return items to their proper places immediately. Tell yourself counter

space is sacred space that is not to be defiled.

188.

Recycle, repurpose, give away or throw away one item every day (until

you dont have any extra clutter left!)

If you want to quit a bad habit
189.

Contract with yourself to try something else for ten minutes before

giving in to the bad habit.

190.

Identify emotions, places, or experiences that trigger you to do the bad

habit. Respond to each trigger with a new habit. For example, if you used to
bite your nails while driving, wear gloves while driving. If you used to pluck
your eyebrows when nervous, pick up a pencil and draw each time you feel
nervous.
191.

Set up coping kits that you can use on the spot. Promise yourself

youll use your coping kit instead of doing the bad habit.
192.

Set up immediate reward and punishment programs. For example,

charge yourself a quarter every time your swear (swear jar.)

If you want to quit a bad habit, set up immediate reward and
punishment programs (like a swear jar)
CLICK TO TWEET
If you want to quit smoking
193.

Remind yourself that cravings usually lessen if you delay gratification.

Tell yourself All I have to do is wait ten minutes each time you experience a
craving.
194.

Suck on a mint every time you want to smoke. Make yourself wait until

the mint is gone before allowing yourself to decide if you really need to
smoke.
195.

If you usually smoke outside, force yourself to walk around the block

twice before allowing yourself to decide if you really need to smoke.

196.

If you have certain places you used to smoke, find replacements for

those places. Establish new habits, for example, going to a restaurant where
smoking is not permitted for lunch each day, or buying coffee in the office

instead of walking somewhere (if you used to smoke while getting coffee
down the street.)
If you want to drink less alcohol
197.

Make yourself drink a full glass of water before you indulge in each

serving of alcohol.
198.

In social situations, set a number of conversations per drink. For

example, you might force yourself to mingle with three guests (three full
conversations) before you allow yourself to refresh your drink.
199.

Alternate club soda and alcoholic drinks.

200.

If you normally pour yourself a drink right when you get home at night,

replace this habit with another habit. Walk the dog, take a shower, do an
exercise video, or eat a salad before you allow yourself to pour that first
drink.
Keystone Habits

The following are the most effective keystone habits you can possibly
develop. These three can help improve your life in a number of different
ways.
If you want to improve in multiple areas at once
201.

Walk (or complete some form of exercise) for 30 minutes a day. A daily

walk will improve your mood, increase your energy level and will help you
manage stress, stay fit and lose weight.
202.

Replace one main meal per day with a salad or broth-based vegetable

or lentil soup. By eating several servings of vegetables per day, you will feel

more energetic, lose weight, feel fuller and lower your chances of contracting
cancer and many other diseases.
203.

Schedule at least eight hours (possibly nine find out what you need)

of sleep per night. Getting adequate sleep will improve your mood, give you
more energy, make it easier to absorb new material, help you make healthier
eating choices and improve your work performance.
A habit to improve your #mood, increase #energy, manage #stress,
stay #fit: 30 min #walk daily
CLICK TO TWEET
Good habits can change your life. Youve just read through a pretty massive
list of good daily habits that can be developed. Now is the time to take
action. You do not need to do EVERYTHING on this list by any means. Just
pick one of these habits and make it part of your daily routine!