Body and Mind Matters: Healthy Habits for Success

May 12, 2025

Ever notice that some people seem to conquer problems while others seem to be more easily defeated? Obviously, there are many unique reasons why individuals respond to events the way they do. However, it is possible to set yourself up for success, even in the face of adverse circumstances. Having a solid base of healthy habits for success provides a buffer as we face life’s challenges and opportunities.

Mentally strong people tend to bounce back quickly in the face of adversity. They have the confidence to pursue their goals in spite of circumstances. The ups and downs of life tend to affect mentally strong people less.  

Healthy Habits for Success

The good news is that everyone can learn to develop their mental fitness muscles. Mental strength requires discipline, commitment, and self-awareness just as physical exercise does.  Some tips to strengthen your mental muscles include:

Most people require seven to nine hours of shut-eye each night. Without proper rest, you are setting yourself up for a host of problems. Insufficient sleep can impact mood, response time, ability to concentrate, and even hunger levels.

Develop a daily habit of reflecting on the things you are grateful for. We all have things to appreciate in life. The fact that we are breathing is something to be grateful for!  Practicing gratitude will make focusing on what you do have in life instead of what is missing a habit, thereby increasing your sense of personal satisfaction.

Be aware that the people closest to you influence your decisions, attitudes, and moods. If you are surrounded by negative people who bring a lot of drama into your life, it is bound to affect you. Limit or eliminate time with negative people.   Surround yourself with supportive people who exhibit the characteristics you would like to have.

Physical activity has been shown to increase feel-good chemicals in your brain. It helps to reduce stress and change your emotional state. In addition, those who exercise tend to sleep better and be in better physical shape. A completed workout contributes to a sense of personal accomplishment and enhances confidence.

Feelings provide useful information as we navigate our way through life and relationships. However, feelings change constantly. It is important to be able to move toward your goals despite any negative emotions you may be experiencing. Learn to identify the thoughts that contribute to your emotions. Feelings are not facts and should not be relied upon as such.

Although food can serve many functions, such as tradition, emotional balm, reward, or dating ritual, it is ultimately fuel for our bodies. Figure out which foods and meal times work best for you. Focus on eating mostly whole, plant-based foods and eliminating highly processed foodstuffs as much as possible. Plan your meals in advance to avoid eating on the run or, worse, going without eating for too long and setting yourself up for a binge.

None of us can function on full throttle twenty-four hours per day.  All work and no play makes life unbalanced and can lead to burnout. Realize that relaxation allows the mind and body to heal and recharge, setting you up to be more productive in the long run.

Disparaging remarks from others can damage one’s self-esteem.  Sometimes, we accept what others have said about us as truth and repeat the message internally.  Learn to challenge such limiting beliefs. Talk to yourself as kindly as you would to a cherished friend. Use uplifting, life-affirming statements.

Work from a to-do list every day. Resist the urge to slip into laziness by working on something from your list. If you face an important task you would rather not do, get it done before you tackle anything else. You’ll prevent yourself from wasting emotional energy putting the task off and feel a boost in confidence once you’ve checked it off your list!

It is unrealistic to change everything in our lives all at once. It can be challenging just to remember one new habit, let alone a whole new lifestyle.  Make it more realistic and easier to stick to by pairing new habits with existing ones. For example, if you already pack a lunch bag to bring to work each day, you might decide to also pack your gym bag immediately afterward. Or, if you already listen to audiobooks, you might decide to pair that habit with walking.

We humans tend to fantasize about overhauling our entire lives in an instant. Think New Year’s Resolutions or the desire to run a marathon when we haven’t even gotten off the couch long enough to walk around the block. Success is comprised of LOTS of small, consistent efforts usually over a long period of time. Break your goals and habits down into smaller, manageable “chunks.” In the case of wanting to run a marathon, you might start with walking, then longer walks, then short bursts of jogging during your walks, then jogs, et cetera, until you have built up the muscle and stamina to run farther and farther.

Explore your relationship with something bigger than yourself, such as God or “the universe.” Learn to meditate and pray. Consider joining a religious group and participating in their activities. Volunteer and help people less fortunate than you.

Take the time to discover the things that uplift you so you can utilize them in times of stress or challenge. Allow yourself the time to employ your go-to stress relievers, such as journaling, a walk in nature, reading, or knitting.

I will leave you with one of my all-time favorite quotes by Aristotle:—"Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit."

Study it. My aforementioned suggestions will set you up for success. If you make a habit of them, they will help to form a baseline from which all other goals and habits can be achieved.  Now, pick ONE and get started. Add in the others gradually. Keep up the excellent work!

Do you have other habits that work for you? Is there something on your mind that you would like me to address in upcoming columns? Submit your comments and questions to me here.

Coach Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer

ABOUT THE AUTHOR Coach Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer with advanced degrees in Behavioral Science, Psychology, and Marriage and Family Therapy. She works with clients to redesign their lifestyle habits and reach their personal and professional goals. Subscribe to the Formula For Excellence® newsletter to receive a Free Habit Tracker and occasional health and wellness tips. Read more articles by Coach Jenna!

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