20 Easy, Free Habits That Will Change Your Life

Who doesn’t love a good makeover movie? Princess Diaries: royally iconic. She’s All That: Freddie Prinze Jr. was our generation’s first love. Clueless: Brittany Murphy looked amazing before and after Cher made her over (even though that was way harsh, Tai). But life isn’t a ’90s rom-com, and it takes more than a pair of contacts and a hair straightener to transform your life. Luckily, we’re out of high school, and we’ve learned that our clothing shouldn’t define our worthiness and that the quarterback should have liked us with or without frizzy hair and braces (I’d much rather go for the funny best friend, anyway).

1. Organize to-do lists based on life goals

Making a to-do list is no revolutionary hack, but how are you setting priorities when you’re reviewing what has to be done every day? Before making your next to-do list, ask yourself where you want to be in five to 10 years. Everything on your to-do list should be taking a step toward achieving those long-term goals, too. For example, strategize business growth, spend 30 minutes taking an online class, or work out if your goal is to be more active. To-do lists of even the simplest tasks could have a long-term perspective. If you value having a happy, beautiful home, your daily chores could be working toward that goal, and so could checking your budget to make sure you’re on track to save up for a new couch or the house you want to buy in five years.

Making even daily to-do lists with long-term goals in mind will show you where you should be spending time and where you can be spending less time. Of course, you’ll always have to do the mundane chores or tedious tasks, but figure out where you can outsource these items. Then, prioritize what will get you closer to your goals first, so you make sure to get it done (yes, that means fitting in a workout or the brainstorming meeting you’ve been putting off).

2. Make your bed

At the risk of sounding like your mom—yes, you do need to make your bed. Not only will it feel good to get into a made bed at night, but it’s important for the success of your day. Making your bed first thing every morning means one small win before you even have a cup of coffee, which subconsciously will motivate you to achieve thousands of small wins throughout the day (and you know what they say about small wins: they lead up to really big ones). Plus, Gretchen Rubin found in her research that making the bed is the easiest and most common daily habit you can do to boost happiness.

3. Eat more leafy greens

Getting healthier is not always a dramatic transformation. In fact, it’s typically a series of small habits and minor additions to your diet that snowball into a healthier lifestyle that’s all-around better for you. Don’t focus on cutting out food groups or limiting what you can and cannot eat (that can lead to bingeing or an unhealthy relationship with food). Instead, add leafy greens to at least two meals a day: Add spinach to an omelet, throw kale in a pasta sauce, and order a side salad when you’re eating out. It may seem like a simple change, but it will pack in so many good-for-you nutrients that will help your body feel its best. Plus, adjusting your mind frame to be focused on what nutrients you can add instead of what foods are good or bad will reduce stress and inherently crowd out other foods that don’t make you feel good.

“Getting healthier is not a dramatic transformation; it’s a series of small habits that snowball into a healthier lifestyle that’s all-around better for you.”

4. Give yourself deadlines

You know from college all-nighters and projects at work that if there’s a deadline you have to meet, you find a way to get it done. What makes an assignment our bosses give us or a paper for “Shakespeare 101” different from a personal goal is that we don’t usually have a deadline to motivate us to accomplish it by a certain time. No matter how small or specific (like replacing your old couch, going on three first dates, establishing an emergency fund, or running three miles), give yourself a specific and realistic deadline.

If you’re still having trouble sticking to goals because you know your deadlines are “flexible” when you’re the one setting them, sign up for a marathon, announce the launch of your side project or business with a release date, or let a friend or family member know your deadline so they hold you accountable.

You know it, you love it, you depend on it: the momentary pause from uninterrupted work to take a quick scroll through social media. At this point, opening a social media app might feel like second nature when you just finished one task and need a refresh before moving on to the next. But instead of scrolling through Instagram or refreshing TikTok, get up and move your body to refresh yourself in between work tasks. A few jumping jacks, a mini dance party, a yoga flow, or just some stretches are enough to energize your body, reset your mind, and help you focus better for the rest of the day.

6. Read every day

I’m the queen of excuses when it comes to reading more often. “I’m too tired,” “I don’t have any new books,” and “How am I expected to do anything else in my free time when every season of Sex and The City is on Netflix!?” are excuses I use on a regular basis. But reading is not only enjoyable; it’s good for you. Whether it’s winding down before bed, taking a break in the afternoon, or as the ritual that you look forward to when starting your day, fit in some time to read, even if it’s just a handful of pages or for five minutes. As for what to read? Start with books that will help you change your life, the best books of 2024, or light-hearted beach reads you won’t be able to put down.

7. Say “thank you” instead of “I’m sorry”

I have a terrible habit of saying “sorry” all the time. I say “sorry” when I need someone to repeat what they said or when I bump into a stranger, and I apologize profusely for being late or making a mistake. While “sorry” is just a word, language can affect the way we think and feel about ourselves, and women, in particular, are taught to be polite by putting themselves down. Instead of “sorry,” make a conscious effort to say “thank you” instead. “Thank you for being patient!” instead of “Sorry for being late!” is another way to practice gratitude, but it’s also a consistent way to be kinder to yourself. BTW, saying sorry in relationships is crucial when you make a mistake or hurt the other person’s feelings, but showing gratitude can be even more important.

“Language can affect the way we think and feel about ourselves and women are taught to be polite by putting themselves down.”

8. Tidy up your space before bed

I know, I know: The last thing you want to do at the end of a long day is clean. But dishes in the sink or laundry piled on the chair (we all have that one chair) can prevent us from feeling fully relaxed while going to bed at night or might make us more stressed starting the next day. Clutter in your space can translate into clutter in your mind, so dedicate five extra minutes before bed to run the dishwasher, wipe off kitchen counters, and declutter any papers or laundry that has piled up in the bedroom. A less cluttered bedroom can help you sleep at night, while a clean kitchen can make you happier the next morning.

9. Sit up straight

Bad news for all the other slouchers: Your posture might be affecting your physical and mental health. Practice better posture for overall health by straightening your back and relaxing your shoulders (and stop looking down at your phone while you’re at it!). Did you sit up taller just now? Good. Every good habit is formed through repetition: start consistently working on improving posture throughout your day. You can also try setting reminders through phone alerts or sticky notes around your apartment or set a note as your phone wallpaper to remind you to correct your posture whenever you check the time or read a text message.

10. Take the stairs or walk whenever possible

If your schedule is so packed that fitting in a workout is causing you more stress, it might be hurting your health instead of improving it. It’s time we stop thinking of “exercise” as an hour-long HIIT class and make it about living more actively by moving whenever we can. Taking the stairs instead of the escalator or parking a bit further away from the grocery store will add up. Get in the habit of allocating time to walk whenever possible or choose the coffee shop, grocery store, or bar for happy hour that’s within walking distance instead of getting in the car to drive. As a rule of thumb, moving more often than you sit will make a big difference in your overall health and well-being.

11. Say “no” when you mean no

How often do you avoid saying “no” when you want to? Do you find yourself doing favors for others when you’re already stretched too thin? Do you pick up work for coworkers when you’re too busy, say yes to plans you’re not excited about, or hang out with friends to avoid FOMO (even though you want a chill night in)? One of the most powerful things you can do for yourself is to say what you mean and be true to what you need. Master the art of saying “no.” Say, “I’d love to help you, but I can’t give the time and effort to this task that it deserves,” and “I need a night by myself tonight, but let’s get coffee this weekend,” whenever you feel the need to please.

12. Manage your money based on what brings you joy

I’m the last person who should be giving financial advice. I never even thought about taking a business course in college, and the extent of my money knowledge until a few years ago was how to budget for Starbucks. But one piece of financial advice really clicked for me: Money is your life’s energy. I started understanding money differently when I realized money was just an exchange of value for the effort and energy we’re giving about 40 hours every single week, and money is actually just a tool to live our fullest, best, happiest life.

Be thoughtful about how you want to spend your life’s energy; does it really bring you joy to go to drinks with that friend you don’t have fun with or to buy the top you’ll never end up wearing? Maybe it is worth limiting Postmates to save up for that bucket list trip, or maybe Friday night drinks with friends is your main source of joy and a habit that will always be worth the money. Managing your money based on what does and doesn’t bring you joy will reduce the stress that comes with spending money on vacations, items, and experiences that you truly love. Also, invest in yourself: Get a gym membership, purchase that online course, and open a savings account. The more money you put into something, the more likely you are to keep it up as a habit.

You may be the sum of the five people you spend your time with, but you’re also the sum of the five people you consume on Instagram. Unfollow or mute all the accounts that do not make you feel inspired, happy, or confident, and then crowd out the accounts that aren’t serving you with accounts that inspire you. Follow other women whose careers you admire and find accounts that will bring you positivity whenever you are tempted to scroll (like, I don’t know, @theeverygirl, for a totally random example).

Also, rethink whether the bloggers, celebs, and brands you follow are providing you with inspiring content or if their posts just make you feel bad about where you are in life. Likewise, it’s time to mute or unfollow that frenemy you had in high school or your sorority sister’s ex-boyfriend’s cousin you met a few times. Instead of watching other people’s lives, go live your own.

“Instead of watching other people’s lives, go live your own.”

14. Get one hour more of sleep a night

It’s the obvious advice no one wants to hear but is the truth: Your life, body, creative output, energy, and joy would be infinitely better if you got even just one more hour of sleep every night. Getting extra Zzz’s is easier said than done, but don’t worry. Getting more sleep is a habit just like anything else. Detox your sleep routine, try a top-rated supplement, or actually stop looking at screens to fit in a little more (quality) beauty sleep. You can also try getting to bed just five minutes earlier than the night before until you wake up feeling refreshed and energized instead of zombie-like. Also, let’s all stop hitting the snooze button. It’s only confusing the body, and if you’re going to sleep early enough (curse you, Netflix!), you should be waking up naturally and easily.

15. Donate $5 to a new organization or charity every month

It may sound counterintuitive to spend money more often if your bank account is a constant source of stress; however, when you feel a lack of something (whether it’s time, love, or money), practice giving away more—you’ll realize how much you actually have. It’s a cliché glass-half-empty situation; realizing you have enough water (or money) to give some away will show you the glass is half-full instead. But more important than even our own finances is what we can do to help other people. Compassion, support, and empathy should be a part of our routines, just like brushing our teeth or doing a load of laundry. Take the time to educate yourself on organizations and charities that need your help, and then donate what you can regularly (even the price of one latte can make a difference).

“When you feel a lack of something (whether it’s time, love, or money), practice giving away more—you’ll realize how much you actually have.”

16. Set your alarm a few minutes earlier than you need to

If your mornings feel more like a race against the clock like an episode of Chopped, consider waking up extra early to have a slow, calm start to your day. You might have limited control over your mornings (like an early work start time or a child to take care of), so waking up just 10-15 minutes earlier than you need to will help you feel more in control and calmer throughout the entire day. Whether you spend your time meditating, indulging in a luxurious skincare routine, or just brewing a cup of coffee with a moment of silence, you will not miss the 10 minutes of extra sleep.

17. Limit decision making

We make a lot of decisions every single day, even just within the first few minutes of waking up: whether or not to hit snooze, what to wear (which is approximately 100 different decisions), when to turn on the coffee pot, to be or not to be (that is the question—especially when you didn’t get enough sleep last night). The little decisions add up to be overwhelming. Decision fatigue is a real thing, and it’s why we opt for pizza delivery instead of cooking at the end of a long day or forego the workout altogether if we have to think about which time slot works best.

To keep up with healthy habits, limit decision-making as much as possible and reduce decision fatigue. Meal prep all your lunches, sign up for workout classes in advance (or put a workout in your calendar so you can’t skip it), and try a go-to outfit formula so you don’t have to think about what to wear. The purpose of forming habits is so you don’t have to think about whether or not to wake up earlier, go to bed sooner, or do the dishes after dinner; you do it because there’s no option not to.

18. Practice mental rehearsal

Believe it or not, we’re constantly mentally rehearsing our lives. But instead of what could go right, we rehearse what could go wrong: What if I forget my point during the meeting? What if it’s awkward on the first date? What if I look stupid in that new workout class? Our reptilian survival brains are experts at “keeping us safe,” meaning finding any perceived threats. In 2024, when most of us don’t have to worry about being chased by a tiger, perceived threats are more emotional: being too vulnerable, not being liked, or failing at our jobs and relationships.

But constantly mentally rehearsing life through the lens of what could go wrong is keeping us from actually going after and succeeding in what we want. Instead, mentally rehearse what could go right. Picture yourself nailing the presentation, having the best first date ever, or having the best time in that workout class. Not only will you be taking action to get what you want without fear holding you back, but when you mentally rehearse, the brain thinks you already experienced the thing, meaning it is more likely to go exactly the way you imagined it would.

“In 2024, when most of us don’t have to worry about being chased by a tiger, perceived threats are more emotional: being too vulnerable, not being liked, or failing at our jobs and relationships.”

19. Follow the 80/20 rule to reduce stress

Also known as The Pareto’s Principle, the 80/20 rule means that 20 percent of the tasks get 80 percent of the results. To get to any goal, whether it’s in your career, health, or relationships, focus most of your time on 20 percent of tasks that are going to get you closer to your goals. Most of us experience stress because we’re putting too much priority on the 80 percent of tasks that don’t make that much difference. For example, if you have a long to-do list, don’t get overwhelmed; 80 percent of your progress will come from 20 percent of items on that list. Prioritize the few items that will make the most impact (showing up to a big client meeting, meal prepping, or going to bed an hour early), and don’t worry as much about the other items on the list (getting your inbox to zero, taking all of your supplements, or having a perfect nighttime routine) because you know you’re getting more value out of the 20 percent.

Meeting new people can be terrifying. Whether it’s a first date, a job interview, or a potential new friend, we want to be liked. We want to come off as charming, funny, charismatic, interesting, and impressive. But being likable is actually less about what you say and more about how interested you are in the other person. The best hack for being charismatic: Ask questions more often than you talk about yourself (and actually be interested in the answer!). What we think about other people actually comes from how we feel about ourselves when we’re around them. If you make someone feel good about themselves, they’ll love being around you, and they’ll feel closer to you when they share about their life and feel like you care. In any social situation, worry less about what you’ll say and focus more on making the other person feel heard.

20 Insanely Easy Habits That Will Change Your Life