Habits I wish I had started sooner
Habits shape who we are. In my 30s and 40s I realized that daily routines define us, whether we realize or not.
There were numerous habits I wanted to introduce, but always failed. It was like pushing a stone uphill and always rolling back.
Endless scrolling? That’s a habit. Binge-reading romance novels? Habit. Gossiping about your neighbor? Also, a habit. Mindless snacking? You get the idea.
But after reading Atomic Habits by James Clear I finally managed to break the cycle. I introduced new habits into my routine and quit bad ones that did not serve me in any one.
In this post I will share with you the habits I wish I had started sooner and how they affected my life.
Habits I wish I had started sooner
2024 was a year of change. It was the first time I stuck to a healthy breakfast every morning. What I didn’t expect was the ripple effect. One tiny habit had a profound effect on other daily habits.
And as soon as I managed to stick to it for a couple of months, I realized how much better I felt. No more energy crashes in the morning or constant snacking.
And this one change inspired this post. If you can just make one little daily change and stick to it, you will soon start making other changes, too.
You just need to start.
1. Starting my day with a healthy breakfast
This habit is easy to start. Anyone can find 15 minutes in the morning for a real breakfast. And by “real,” I mean protein-based and savory, something that keeps you full until lunch.
For me, it’s eggs, avocado, toast, and tomatoes. If I have them, I’ll throw in spinach, sprouts, or a quick salad.
When I eat like this, I stay focused, calm, and don’t need snacks before lunch. But if I switch to oatmeal, pastry, or jam, then I’m hungry in two hours and end up grabbing whatever’s in the cupboard.
Skip the sweet breakfasts. Stick to good fats and eggs.
2. Walking
Just got back from my morning walk. Rolled out of bed at 6, washed my face, laced up my sneakers, and stepped outside.
Fresh air. Birds. Soft morning light. There’s no better way to start the day than by moving forward.
No supplement can replace what fresh air does for your mind and body. The way light and movement wake you up is incredible. My mood lifts instantly, and motivation kicks in.
If you haven’t tried morning walks, start now. Just 5–10 minutes can change your entire day. And once you feel the benefits, lounging on the couch won’t feel like an option anymore.
Related post: The Power of Walking: The Best Exercise for Mind & Body
3. Weight Training
This year, I introduced a new habit—weight training. I lift every other day, about 3–4 times a week. On the off days, I keep it simple with a walk or some time on the elliptical.
After 40, muscle loss happens fast. Strength training is the best way to fight it.
At first, it feels strange. You don’t see much progress—just soreness in muscles you forgot you had. But stay consistent, and things change. Your arms and legs feel firmer. You feel heavier in a strong, solid way.
And the best part is it doesn’t take hours. I used to think I needed 45-minute sessions to see results. Not true. Even 10–15 minutes a day makes a difference. Just show up, and the progress adds up.
Now, that’s my approach. I commit to 10 minutes daily. When I have more time, I push it to 20. The exercises? Simple lunges, squats, push-ups.
4. Writing
As a kid, I kept a diary. Then life got busy, and I stopped writing.
Last year, I picked it up again, starting with gratitude journaling and then using a planner. That led to a reading journal, morning pages, and eventually, blog posts. I don’t write all of them every day, but I write something, even if it’s just a few lines.
Writing is a skill, but more than that, it’s a tool. It clears my mind, helps me sort through problems, plan my days, and capture ideas from books.
If you constantly feel rushed, scattered, or overwhelmed, try journaling. Grab a notebook and start. Write your daily tasks. Then move to goals, thoughts, or problems you need to work through.
5. Reading
I read every afternoon and evening. If I have time in the afternoon, I make tea, grab a book, and take notes in my reading journal.
Right now, I’m reading Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi and Mistborn by Brandon Sanderson.
Reading fills your mind with new ideas. It helps you understand yourself and others. It shows you where you’re stuck, where you can grow, and how to improve.
In daily life, you interact with the same people: family, friends, and coworkers. You hear the same perspectives. But books open doors. They let you step into someone else’s mind, giving you fresh insights and a chance to learn.
These days, reading is often replaced by scrolling. Don’t trade a habit that expands your mind for one that numbs it.
Related post: The Power Of Reading
6. Reducing screen time
Reducing screen time has been one of the healthiest shifts I’ve made, and I wrote about it in this post.
The less I scroll, the more I read, walk, and think clearly.
I began by removing my phone from the bedroom and turning off notifications.
These tiny changes gave me hours of mental space back each week.
If you want to feel less anxious and more productive, start with your screen habits.
You’ll be shocked at how much time you get back.
7. Building a simple evening routine
Morning and evening routines help you introduce and keep good habits in your life.
I always stick to my morning routine, which includes exercise and a healthy breakfast.
My evening routine is simple and mostly focused on relaxing before bed.
I try to eat a light dinner, read, spend some time with kids or watch a show.
It’s my favorite time of the day to finally relax. Sometimes I can do it, and sometimes I spend my evening prepping the breakfast and lunch for kids.
My evening routine includes:
- skincare
- a quick tidy-up
- herbal tea
- reading
- stretching for a few minutes
6. Being present
I know this sounds like a strange habit. But hear me out.
As kids, we spent much time just being—playing, watching the sky, lying in the grass. We had moments of pure presence, and I’m sure you can remember a few from your own childhood.
Then we grow up, and that time disappears. We rush through life, caught up in to-do lists, worrying about the future, or replaying the past.
We miss what’s happening right now.
That’s why I set aside a few quiet moments every day. Since I have small kids, mornings are my only chance. On my walk, I pay attention to the little things: the cherry tree blooming in my garden, the birds singing.
Life is made up of these small moments. But we don’t notice them because our minds are too noisy. If you can learn to be present just a few times a day, you’ll be surprised at the sense of calm it brings.
Try it. On your walk. Sitting on your balcony. Just for a few minutes.
I really recommend reading The Power of Now by Tolle. This book really changed my perspective and I still keep it on my nightstand.
Conclusion
The habits I wish I’d started sooner are the simplest ones.
We all probably try them from time to time, but real change comes when you make them consistent.
Start with one habit, maybe walking or having a healthy breakfast, and stick with it for a few months. Once it feels natural, add another habit.
Take it slow. The habits will stick, and over time, you’ll see real change.
Small, consistent actions add up. You just need to keep showing up.
