There’s no shortage of advice out there about building healthy habits – but let’s be honest, most of it’s either too extreme, too confusing, or too hard to maintain.

Drink three litres of water. Cut out carbs. Meditate for 30 minutes. Journal. Stretch. Do yoga. Don’t eat after 6pm. Sleep for exactly 8 hours. Wake up at 5am. Avoid seed oils. Track everything. Unplug from tech. Get 10,000 steps. Go outside. Read. Fast.

It’s exhausting just reading it.

And if you’ve ever tried to do all the “right things” at once, you already know – it doesn’t stick.

At Phoenix, we believe healthy habits should make your life easier, not harder. They should support your energy, performance, and progress – not create guilt, stress, or overwhelm.

So let’s break down the healthy habits that actually stick – and the ones you can finally stop worrying about.

The problem with perfect routines

You don’t need a flawless morning routine to get fit. You don’t need a colour-coded habit tracker or a 17-step bedtime ritual.

You need habits that:

• Fit your life
• Are easy to repeat
• Make you feel better, not worse

If your habits feel like a punishment – they won’t last.

What makes a healthy habit stick?

Simple: repetition, reward, and real life fit.

The habits that stick are:

• Easy to start
• Quick to complete
• Tied to something you already do
• Feel good (or at least satisfying) afterwards

Trying to overhaul everything overnight? That’s a recipe for burnout.

Want a routine that helps you stay on track even when life gets messy? Read The Power of Routine for more on how structure drives success.

7 healthy habits that are worth your time

Here are the ones we recommend – and why they work long-term.

1. Drink a glass of water first thing in the morning

It helps rehydrate your body, supports digestion, and sets the tone for the day.

2. Walk for 10–15 minutes after meals

Supports blood sugar control, aids digestion, and adds to your daily movement. Super easy and surprisingly effective.

3. Eat protein with every meal

Protein keeps you fuller for longer, supports muscle recovery, and stabilises energy. Bonus: it doesn’t have to be chicken and broccoli.

4. Prep something in bulk once a week

Doesn’t have to be a full meal prep. Just cooking some chicken, chopping veg, or pre-cooking carbs helps massively.

5. Get outside every day

Even 10 minutes of daylight improves mood, focus, and sleep quality. Double points if you combine it with walking.

6. Have a consistent sleep schedule

Go to bed and wake up at the same time most days. Your body thrives on rhythm, and quality sleep is a game changer.

7. Book your workouts like appointments

Put training sessions in your calendar and treat them like meetings. You’ll miss fewer sessions and take them more seriously.

Want to build habits without relying on motivation? Check out Why Motivation Isn’t Enough.

Habits you can stop stressing over

Here are the habits that sound great in theory, but don’t move the needle for most people – or aren’t necessary unless they genuinely help you.

1. Taking 20 different supplements

You don’t need a pharmacy in your kitchen. Focus on food first. Then add basics like Vitamin D, magnesium, or protein if needed.

2. Fasting for fat loss

If it helps with structure – great. But fasting isn’t magic. Eating in a calorie deficit is what matters, regardless of the window.

3. Eating clean 100% of the time

What does “clean” even mean? There’s no badge for never eating a biscuit. Balance matters more than purity.

4. Waking up at 5am to work out

Early training works if it fits your life – not because it’s morally superior. Late morning, lunchtime, evening – it all works.

5. Tracking every macro and calorie

Helpful for some. Exhausting for others. If it stresses you out, it’s not the right habit for you.

6. Doing fasted cardio

Some love it. Some hate it. It’s not better or worse – it’s just a tool. Not a magic button.

7. Having a “perfect” routine

Life’s messy. Your habits should bend, not break. Perfection is not required.

What our Phoenix members focus on

Here’s what our community does consistently:

• Show up 3x/week to train
• Eat more protein and veggies (not perfectly)
• Walk regularly
• Sleep better
• Drink more water
• Make better choices most of the time

That’s it. No biohacking. No detoxes. Just consistent, doable habits that support results.

Your habits should support your life – not complicate it

The best plan is the one you stick with. The best habit is the one you do, not the one that sounds great but never happens.

Choose habits that:

• Fit your schedule
• Improve your energy and mood
• Make it easier to recover, train, and eat well

And when life gets wild? Focus on a few core habits that keep you grounded.

For more on how to stay steady when things get messy, read How to Stay Consistent When Life Gets Busy.

Want help building healthy habits that actually work?

Join the Phoenix 6 Week Challenge

You’ll learn how to:

• Pick the right habits for your lifestyle
• Create a routine that supports your goals
• Stick with habits that get results – without obsession

You don’t need a new life. You need better systems.

Let’s build those together – one habit at a time.