You can live a better, much healthier lifestyle within 90 days! Get inspired to take action with this list of healthy habits that you can start working on right now!
90-Day Challenge
Positive life changes don’t happen, because you do one big positive thing once or only sometimes. They happen because you do small things consistently. Every week, every day. They happen, when those small positive actions become habits. And today, we’re sharing over 100 small healthy changes you can make in order to get fit and healthy in 90 days.
I know 90 days seems like a long time, but it’s going to go by anyway. You’re going to blink, like you did in February 2020, and it’s going to be December AGAIN! And you can be where you are right now, or somewhere better. You can do so much. 90 days is a good time frame to see some serious progress in your life and in your health. You can drastically change your entire life and your behavior in 90 days. Sounds so long and so short at the same time, I know. But it does miracles.
Start Small
I recommend you start with 1-3 small changes per week, not more and build up from there. Look at the list and see what you already are doing, what can you improve and what you don’t want to do at all. Be very honest with yourself. What is stopping you right now? What is your biggest obstacle? Identify why haven’t you made that change yet? Why haven’t you reached that goal yet? Which one activity would have the biggest impact right now, but you never find time for it? Start with that one and prioritize it.
I highly recommend, when you’re choosing the activities you want to do, to choose one from each category:
- diet
- exercise
- stress
- sleep
You don’t want to have a perfect diet and work out 6 times a week, but sacrifice sleep and only get 6 hours a night. All of these parts are important for your physical and mental well-being. Now let’s get started.
104 Healthy Actions To Get Fit In 90 Days
- create a workout plan for your week
- bulk up your meals with vegetables
- take a walk every morning
- wake up at the same time every day
- leave space between meals (at least 3 hours)
- chew your food at least 10-15 times
- reduce your gluten- and dairy consumption
- keep your phone on airplane mode in the morning
- meditate
- stretch after you wake up
- have your water with you all the time and drink it!
- drive less, bike more
- have at least one plant-based meal every day
- try a new sport with friends
- spend more time outdoors
- turn off all your electronic devices at least an hour before bed
- stop eating at least 3 hours before bed
- savor your meals
- wash your hands more often
- be selective about the information you consume
- create a meal plan for your week
- make a healthy grocery list and stick to it when shopping
- wash and cut up the vegetables you’ll use throughout the week
- roast some vegetables for the week
- create your own healthy morning routine that you’re looking forward to
- pre-portion smoothie ingredients and freeze them
- always have some canned beans or chickpeas and nuts and seeds in your pantry
- meal prep healthy snacks for the week
- don’t over plan and overschedule your days
- savor moments, allow yourself to be present and to smell the roses
- do a digital declutter
- choose whole grains over processed
- eat fermented foods like yogurt, sauerkraut or kimchi or try a probiotic supplement
- walk to work
- eat 7 cups of different fruits and vegetables a day
- stop buying & eating processed foods
- make water your drink of choice
- do a social media detox
- keep only healthy foods in your home
- practice intermittent fasting
- eat 2 cups of leafy greens every day
- join a sports team
- do a physical checkup regularly
- keep your room dark when you sleep
- take your vitamins every day
- do strength training 3 times a week
- make a list of healthy meals or foods you like to eat
- research healthy recipes in books and online that you can try
- wear clothes that inspire you to live a healthy lifestyle
- have a green smoothie every morning
- commit to a 30-minute workout every day
- don’t drink caffeine after 2 pm
- have clear boundaries around your work schedule
- have a big salad for lunch every day
- stop consuming all varieties of sugar for 30 days
- aim for at least 6000 steps a day (optimal 10,000 steps!)
- have your blood work done regularly
- plan and do fun activities every week
- engage your core and change your posture whatever you’re doing
- dance to your favorite music every day
- consume less, do more
- stop snacking mindlessly
- don’t overthink your snacks – nuts and fruit are all you need
- mix in some yoga and Pilates into your weekly workout schedule
- whenever you don’t have time for a long workout, squeeze in a 5-minute Youtube workout
- have your lunch ready for the day (either make it in the morning or the night before)
- try to get at least 8 hours of sleep every night
- diversify your workouts
- set up your environment to support a healthier lifestyle (clothes, motivational wall art, maybe some equipment…)
- remind yourself that food is fuel and your body will operate best when it has the best fuel available and enough of it
- prioritize rest and allow yourself to enjoy it
- incorporate HIIT workouts into your workout routine
- eat more prebiotic foods to improve gut health (incl. bananas, leek, garlic, asparagus, oats, Jerusalem artichokes)
- take naps whenever you need a boost of energy (not coffee!)
- keep a habit tracker
- keep a progress tracker with your measurements, goals, milestones and achievements
- always take the stairs
- do some gardening
- eat with the seasons
- snack on walnuts or almonds
- eat fatty fish like salmon or mackerel twice a week or take a supplement if you don’t eat fish
- organize and clean your home every week (it’s a good workout)
- play fun ball sports like volleyball or basketball
- enjoy hiking every week
- use a standing desk if you spend many hours at your desk
- eat more cruciferous vegetables
- don’t spend more than an hour sitting – get up and move
- eat more fiber-rich foods
- cook and eat nutritionally balanced meals
- eat intuitively and listen to your body
- challenge yourself to be physically able to do something new a month from now (whether it’s chin-ups or handstands – practice, practice practice)
- try gymnastics
- go out for a run listening to your favorite music
- volunteer in projects that keep you active (like planting trees)
- try to keep up with your kids or dogs
- have a clear goal and intention for each day
- eat lower carb meals later in the day
- stay away from processed foods with ingredients you don’t know
- make olive oil and lemon juice your dressing of choice
- switch out wraps and sandwiches for healthy power bowls
- use more herbs and spices in your cooking
- reduce your salt intake (adding lemon juice, herbs and toasted sesame seeds can help!)
- print out motivational quotes and frame them to stay motivated
- drink your coffee black or drink tea
I hope you found some inspiration here! Build those habits gradually. Let’s see what we can do in 90 days! Keep track of your progress, take progress pictures and fill out your habit trackers, so you can stay motivated or reflect on what you could be doing better.