4 Bad Habits for Your Health and How to Break Them

We all have that thing that we do, day in and day out. We know that it’s not really good for us, but we tell ourselves it’s harmless. Maybe it’s scrolling social media till 3 am on a work week or eating junk food for the fourth day in a row.

The thing is, some of these habits could be chipping quietly away at our well-being, and we may never notice until it’s too late. Take poor diet, for example, the Institute for Health Metrics and Evaluation reports that it was linked to 12.2% of all deaths in 2023. That’s pretty sobering, and it only accounts for what goes on our plates.

So, what other habit could be quietly causing damage that we don’t know about? 

Here are 4 common habits that could be harming your health, and more importantly, how you can actually break them

A Sedentary Lifestyle

If you live a sedentary lifestyle where you spend most of your day sitting in one spot, you’re not doing yourself any favors. 

Sitting for prolonged hours is a habit that has been linked to a wide range of health complications. These include obesity, type 2 diabetes, and some cancers, with adults who sit more than 10 hours a day having a higher risk of heart failure and death. 

No wonder sitting has officially been labeled “the new smoking” by health experts to emphasize the serious health risk associated with such a lifestyle. Clearly, if you’re still spending hours on your butt, it’s time to make some changes.

Here’s how:

• Take short breaks every hour. Even five minutes of stretching and walking can balance things out.
• Consider getting a standing desk if you work long hours at the computer.
• Try to get in at least 150 minutes of physical activity each week, even if it’s just brisk walking.
• If you commute to work, drop off a stop away and walk the remaining way.

These small actions can help you sit less every day and go a long way in keeping your body active.

Online Gaming

Online gaming has become a huge topic lately, thanks to the 24/7 access to a wide variety of games and genres on mobile devices.

Sure, playing games is a good way to relax, unwind, and even connect with people over the internet, but excessive gaming can be harmful. In fact, the University of Queensland reports that people who play games online for more than three hours at a stretch are at risk of health problems.

Some people even take things further by actually staking real money on some of these games, potentially adding financial problems to the health problems of excessive gaming.

It’s gotten so concerning that there’s now a growing public backlash with major operators like Flutter Entertainment under the microscope. In fact, there’s currently an active FanDuel lawsuit where plaintiffs accuse the platform of exploiting vulnerable users.

According to records cited by TruLaw, the City of Baltimore is also suing FanDuel for using deceptive practices to create gambling problems among residents. This is a stark reminder that what you see as fun today can quickly morph into addiction if you’re not careful.

So, what do you do about it?

• Set firm limits on how many times you play games daily and weekly.
• Swap gaming sessions for real-life activities like strolling, cooking, and hanging out with friends.
• Seek a support group for help with your mental health.
• Pay attention to your mood. If you feel restless or irritable when you can’t play, that’s a huge red flag.

The goal is to create real, concrete barriers between you and your gaming habit.

Unhealthy Eating & Poor Nutrition

We all do it: fast food, sugary snacks, sodas, and endless coffees. It’s convenient, and sometimes comforting, but unfortunately, this eating pattern doesn’t do our health any good. 

According to the National Institute of Health, ultra-processed food now makes up nearly 60% of calorie intake for the average American. When you consider the link to heart diseases and diabetes, you’ll understand why unhealthy eating is a really bad habit worth breaking.

The good news is that it takes just a few lifestyle changes to correct things. For example:

• Swap soda for sparkling water.
• Plan your meals ahead of time, as knowing what you’ll eat and having enough time to prepare it reduces the temptation of last-minute junk food.
• Keep healthy snacks like nuts, fruits, and even yoghurts close by. Let these replace your pizzas and burgers.

Of course, you’ll still be tempted to order out, and you’ll likely give in to the temptation. No one expects you to suddenly start eating healthy all at once. It’s all about making a healthy choice one day at a time.

Excessive Screen Time

If there’s one habit that has become increasingly common, it’s spending too much time on the phone. 

And it’s not just you. Americans, on average, spend more than 5 hours every day on phones. And that’s not including other screen devices like TVs, laptops, and game consoles. This much screen time can cause both physical and mental health issues, according to experts.

While it may not be possible to discontinue phone use entirely, it’s totally possible to limit the number of hours spent staring at these screens.

Here’s how:

• Schedule a part of your day as screen-free time. This is best before bed so that you can sleep properly.
• Start implementing the “20-20-20” rule. For every 20 you spend looking at the screen, look 20 feet away for at least 20 seconds.
• Set your notifications to only alert you about important messages, such as work-related communication or family messages.
• Try replacing scrolling time with real-life activities. Shut down your phone, TV, or laptop and take a walk.

Do these consistently for a few weeks, and you’ll begin to notice real changes in your lifestyle and health.

Ready to Take Control of Your Well-Being?

Breaking bad habits is a process, not an overnight fix. It’s something you do slowly and consciously, one step at a time. The real win is that you’re able to make small sustainable changes that lead to big results over time.

So, are you ready to break the bad habits that affect your health? Pick one from this list that resonates with you and get started on it today. Your future self will thank you.