10 Healthy Family Habits To Try In Your Home

We all make decisions, take action, and live lifestyles based on habits, often times without even noticing. Habits streamline our day and reduce mental information overload. When the habits are positive, they set us up for success.

Creating a family culture and a healthy family lifestyle around a handful of positive family habits, small as they may be, can help strengthen family bonds, increase happiness, develop concentration skills, and reduce stress.

What is a family habit?

A family habit is a routine or practice that family members do regularly, that shapes their daily life and interactions. These habits can impact the family’s lifestyle, values and overall wellbeing. In short, family habits shape the behaviour and values of family members. By having good habits families can increase overall quality of life and create a healthy environment for everyone.

Reduce stress, increase happiness!  © Gemma Del Hoyo

What are the 10 habits that show healthy living?

These family healthy habits can help your family lead a healthier and less stressful lifestyle.

Read With Your Child Before Bed

Reading anytime of day is great, though many families find it easiest to create a habit of reading at bedtime. Reading is critical for children to develop vocabulary and learn language. It  also helps children learn to concentrate. When parents read with their children, it strengthens the relationship between the child and parent.

 Reading helps children to concentrate / Photo by Annie Spratt 

Each night, after your child pulls on some comfy pants and a cozy shirt, cuddle up together with a book and immerse yourself in a world of imagination, creativity, and bonding. Even if you read for just fifteen minutes per night, it adds up to over eight hours each month and ninety hours per year!

Establish No Phone Zones or No Phone Times

Create spaces in your house or times of the day when your family does not use cell phones or screens. For example, consider establishing rules that phones are not allowed in bedrooms or at the dinner table. Screen time reduces a child's ability to concentrate and is a roadblock in connecting with your kids. For many children, screens overstimulate their brains and this can lead to tantrums and anxiety.

Cell phones and screens are a reality of our world today. You cannot avoid them entirely. You can, however, ensure that your home includes spaces free from cell phones and ripe for cognitive and emotional development.

Eat Together Once A Day

According to a variety of research, children and young adults who participate in family meals develop better literacy skills and have higher academic performance, engage in less high-risk behavior, experience less depression and anxiety, and have healthier diets as adolescents and into young adulthood. Regular family meals also promote the consumption of healthy foods, leading to better nutritional health and reduced unhealthy eating behaviors. This practice is a cornerstone of a positive family routine.

Eat together once a day / Photo by Hannah Tasker

Make your best effort to have at least one meal a day together as a whole family. You might share dinner, breakfast, or a picnic lunch between activities on the weekends. No matter how you spend the meal, your family benefits from the time and quality conversation together.

Plan and Prepare Healthy Meals

Planning and preparing healthy food is a cornerstone of a healthy family lifestyle. By taking the time to plan your meals, you can ensure that your family is consuming nutritious food that promotes overall well-being. Start by creating a meal plan for the week, considering your family’s dietary needs and preferences. You can find inspiration online or use a meal planning app to make the process easier.

When it comes to grocery shopping, make a list based on your meal plan and stick to it. Choose whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats, and avoid sugar.

Shopping smartly helps you avoid unhealthy foods and ensures that your kitchen is stocked with nutritious options.

Prepping in advance can save you time during the week. Chop vegetables, marinate meats, and cook meals in bulk so that you have healthy options ready to go. Involve the whole family in meal planning and preparation. This not only lightens the load but also creates a sense of ownership and responsibility among family members.

This practice is essential for maintaining a healthy family lifestyle, as it models healthy eating behaviors for children.

Add A Caring Note To Your Child's Lunch Box

Small but not trivial, you might be surprised how much your child loves a little note in their lunch box. Write a quick note on a piece of scrap paper to remind your child how much you love them. It will certainly bring a smile to their face.

Hug or Kiss Your Spouse and Kids

It's easy to get caught up in the day-to-day grind of work, chores, and commitments. Don't forget to show your loved ones that you haven't forgotten about them. Like a note in their lunch box, give your child or significant other a hug or kiss when you get home at the end of the day. It's a quick and simple reminder that you really care.

Research shows that people internalize negative comments more than positive feedback. People need five positive affirmations or interactions for every negative critique. Even if you feel like the hello hugs and loving lunch box notes are redundant, remember the ideal ratio of positive to negative affirmations. Another sweet sentiment won't hurt :)

Get Outside

Do your best to step outside for a bit of fresh air with your family, even if you only have time for a quick ten-minute walk. Modeling healthy behaviors, such as regular outdoor activities, is crucial for children as it helps them adopt and maintain good habits. Research shows that children concentrate better after spending time outside. Sunlight increases vitamin D levels. Being outside also tends to increase physical activity levels which is good for your health and your happiness, and it is a vital component of a positive family routine.

Playing outside makes your child happy / © Orbasics

30 Minutes Fitness

Physical activity is part of a healthy lifestyle and 30 minutes a day can make a big difference. Treat fitness as non negotiable as you would brushing your teeth or taking a shower. This mindset will help you prioritise physical activity.

Find something you enjoy, whether it’s walking, running, swimming or dancing. When you do things you love you will stick to them. Make fitness a family affair by getting the whole family involved in activities like playing sport, going for a bike ride or even having a dance party at home.

Drink Plenty of Water

Water makes up nearly 60% of our bodies, and it is vital to properly functioning organs and overall good health. Yet many people do not drink enough water. Even mild dehydration can trigger headaches and fatigue and reduce the ability to concentrate.

Carry a water bottle with you to make drinking water for you and your kids convenient. And try adding fruits to bring more flavour to your drinks (our favourite is adding cucumber, lime and strawberry into the water).

Meditate With Your Children

Dedicate a few minutes each day to meditate with your child. Many young children cannot sit still for long periods of time, but meditation is more than sitting in silence. Try coloring or doing a puzzle with you child. Quiet, meditative activities help children feel calm and increase confidence and concentration.

Establish a Consistent Bedtime Routine

Establishing a consistent bedtime routine is crucial for promoting healthy sleep habits and overall well-being. Start by setting a consistent bedtime and wake-up time, even on weekends. This helps regulate your body’s internal clock and makes it easier to fall asleep and wake up.

Create a calming pre-sleep routine that signals to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing relaxation techniques. Make your bedroom a sleep haven by ensuring it is dark, quiet, and cool.

Avoid using electronic devices at least an hour before bedtime, as the blue light emitted can interfere with sleep. Encourage family members to relax and unwind before bed by engaging in calming activities like meditation or deep breathing.

By establishing a consistent bedtime routine, you can promote healthy sleep habits, improve overall health and well-being, and set a positive example for your family.

Healthy family habits make you and your kids happier :) / Photo by Kalli Marie

Schedule Regular Family Activities

Scheduling regular family activities is essential for promoting quality time and bonding. Treat family activities as a non-negotiable part of your weekly routine, just like work or school. Choose activities that everyone can enjoy, such as playing games, watching a movie, or going on a hike.

Make family activities a priority over other commitments, like work or social events. Be present and engaged during these activities, putting away distractions like phones and focusing on the moment. Creating traditions and rituals, such as having a weekly family dinner or game night, can promote a sense of connection and belonging.

Special family traditions offer perfect opportunities to create memories together and foster healthy families. They become a great way to reflect on the past together.

By scheduling regular family activities, you can promote quality time, bonding, and overall well-being, and create lasting memories with your family.

Key Takeaways

• Healthy family habits promote physical health, emotional well-being, and stronger connections.

• Regular healthy family meals improve nutrition, reduce risky behaviors in children, and model healthy eating.

• Consistent sleep routines support overall health and emotional balance.

• Outdoor activities enhance focus, reduce stress, and benefit mental health.

• Start small: introduce one or two new habits, and gradually build a family culture focused on wellness, happiness, and lasting traditions.

Breaking old and creating new, healthier family habits can be hard. But you don’t have to tackle everything at once! Choose one or two of the healthy family habits above and try them out in your home. When they start to feel second-nature, try adding another healthy habit to your home. Over time, you’ll develop an array of habits that help build a family culture of happiness, health, and positive connections.