World Health Day 2025: Five well-being tips to build healthy habits

We all know the basics of keeping healthy: clean eating, sleeping well, and moving more. All these are easier said than done. Healthy habits aren’t just about food or fitness. They're about how we live each moment.

 

Saurabh Bothra, CEO of Habuild- which bills itself as India’s first habit building programme, said that World Health Day is a reminder to pause, reflect, and realign with what truly matters- our well-being.

 

In a world flooded with fitness fads and wellness tips, it is easy to get overwhelmed, or getting stuck in a cycle of starting and stopping.

 

Here are Bothra’s top tips for building habits that stick:

 

1. Don’t rely on motivation instead build a system: Motivation is like a guest. It shows up when it wants. But systems stay. Instead of saying “I’ll exercise when I feel like it,” tie your habit to something fixed. For example: “After brushing, I’ll do five surya namaskars.” This trick is called habit stacking, and it works like magic.

 

2. Make health effortless with visual cues: We are visual creatures. Want to eat more fruits? Keep them on the dining table, not in the fridge. Want to drink more water? Place a bottle where you work. A small change in what you see changes what you do.

 

3. Micro is mighty: We often think habits need to be big to matter. But science says the opposite. One minute of mindful breathing. Ten deep breaths before lunch. When repeated daily, these micro-habits compound to bring big results.

 

4. Build your identity, not just habits: Instead of saying “I want to start yoga,” say “I’m someone who does yoga.” When you shift identity, habits follow. Your brain loves consistency. So when you believe you're a healthy person, your actions slowly start reflecting that.

 

5. Don't just track progress, track joy: Most habit apps track steps or calories. But ask yourself this: “What habit made me feel good today?” Ask yourself, how can you make this more fun? Building health should feel joyful, not like a chore. Reflecting on joy reinforces habits better than anything.

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