Make Health a Habit: Actionable Tips for World Health Day and Beyond

World Health Day, on April 7th, is a global call to action for prioritizing well-being. In our constantly connected world, self-care is no longer a luxury, it's a necessity. By making small, sustainable changes to your daily routines, you can significantly improve your physical and mental health. Here are three self-care shifts that can help you develop habits to support a more fulfilling life. 

The Mind Over Body Shift 

While diet and exercise are vital, mental well-being is the cornerstone of overall health. A recent World Health Organization (WHO) study found that depression and anxiety cost the global economy an estimated $2.6 trillion annually due to lost productivity. Chronic stress erodes decision-making, problem-solving, and resilience. However, when we devote time to activities that are good for our mind, our skills are strengthened rather than compromised. 

What’s good for your mind: 

• Practice authenticity: Embrace honesty in communication, even when uncomfortable. It fosters trust and reduces anxiety. 
• Set boundaries: Create a healthy work-life balance. Chronic overwork leads to burnout. Did you know a 2023 American Psychological Association (APA) survey found 77% of U.S. workers experience work-related stress? 
• Nurture relationships: Schedule time for loved ones and hobbies. Strong social connections and engaging activities are linked to greater happiness and longevity, according to multiple studies. 
  

The Movement and Mood Shift 

Regular physical activity benefits both mind and body. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week to reduce chronic disease risk. Exercise has also been shown to alleviate symptoms of depression and anxiety. 

What’s good for your day-to-day: 

• Take the stairs. 
• Walk during breaks. 
• Stream short workout videos at home. 
• Find healthy snacks and prep meals to avoid unhealthy temptations. 
• Start with small changes. Every step counts! Swap processed foods for fresh alternatives gradually. 

The Disconnect and Recharge Shift 

In our hyper-connected world, it's crucial to unplug from devices and news. The average American checks their phone an astounding 144 times per day, impacting sleep and present-moment awareness. Our overall health, cognitive function, and mood all depend more on recharging our bodies than our devices, which means aiming for 7-9 hours of quality sleep nightly. 

What’s good for your down time:

• Develop a sleep routine. 
• Limit screen time before bed. 
• Create a cool, dark sleep environment. 

World Health Day = The Start of New Habits 

Turning sustainable self-care shifts into new habits is an investment in your long-term health, happiness, and potential. It requires commitment and persistence, but the rewards are endless. 

What’s good for new habits: 

• Self-assessment: Reflect on your current routines and identify areas for improvement. 
• Goal Sharing: Enlist the support of loved ones for accountability. 
• Self-compassion: Remember that making positive changes is a journey, not a race. 

Embrace ongoing self-care shifts to show up fully – at work, in relationships, and in pursuing your passions. This World Health Day, let’s start shaping the habits that will set us up for continued success!

When you're ready, make the most of your new habits with our guide to prompts.