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Key Takeaways
- Everyday habits like doom-scrolling, negative self-talk, and chronic worry can impact your physical and mental health, increasing risks like heart disease and unhealthy coping behaviors.
- Oral hygiene and how you breathe may seem minor, but both play a big role in systemic health and sleep quality.
- Recognizing and tracking unhealthy habits is the first step toward lasting change, especially when those habits feel familiar.
Living a long, healthy life is a goal many people share, but good genes are just part of the equation. The everyday habits we stick to play a big role in how we age. Letting worry build up, forgetting to floss, or skipping plans for alone time may seem small, but they can quietly chip away at longevity. Here are some common habits that could be working against your health, and simple ways to replace them with routines that support a stronger, longer life.
Negative Self-Talk
Negative self-talk can take a toll on your mood, often reinforcing unhealthy core beliefs or fundamental thought patterns that shape how you feel and behave each day. “Over time, negative self-talk, with its impact on an anxious or depressed mood, can increase the risk of unhealthy coping behaviors, like excessive alcohol or cannabis usage, lack of exercise or nutritious diet, and anxiety and depressive disorders,” says Dr. Ashwini Nadkarni, MD, assistant professor of psychiatry at Harvard Medical School.
Instead of spiraling into harsh self-criticism, she suggests a different approach. “One can provide acknowledgement of what’s not working, and engage in self-compassion, which can provide increased motivation to engage in problem solving.”
Scrolling to Lift Your Mood
Doom-scrolling can drag down your mood, ramp up stress, and reduce overall life satisfaction in the long run. “In addition to anxiety and depression, doom-scrolling can worsen existing mental health conditions such as PTSD or cause problems with sleep and cognition,” says Ashwini.
Instead of automatically reaching for your phone to scroll, she recommends trying something different. “Take a walk outside. Or instead of toggling to social media or your browser, consider hitting ‘play’ on your playlist for relaxing music instead.”
Constantly Worrying
Whether it’s work, school, or relationships, persistent and uncontrolled worry can negatively impact both your mental and physical health. “For instance, headaches, sleep disturbance, and gastrointestinal disorders such as irritable bowel syndrome are all associated with excessive worrying,” says Ashwini.
Instead of getting stuck in thought loops that bring you down, try shifting toward thoughts that prompt action and ask yourself what part of your worry you can actually control. “Then move forward with actions that reflect that control,” says Ashwini. “Another idea is to engage in physical activity. Refocusing your attention on exercise is a simple way to reduce stress.”
Not Socializing Enough
Not spending enough time with others can lead to loneliness, a sense of disconnection tied to feeling unsatisfied with the quality of your relationships. Beyond its links to depression and dementia, loneliness has also been tied to serious health issues like heart disease, stroke, diabetes, and even premature death, says Ashwini.
“Individuals who find themselves struggling with socializing can benefit from involving themselves in more social situations, even if these don’t directly require conversation. For instance, taking a new class involving other people or joining a community volunteer effort,” she says.
Not Flossing
Skipping flossing doesn’t just put you at risk for cavities, it also increases your chances of gum disease, a chronic infection that your immune system has to constantly battle. “That low-grade inflammation, and the bacteria in your mouth, have been linked to serious systemic conditions, including heart disease and diabetes,” says Jeremy Manuele, DMD, orthodontist and dentofacial orthopedist.
Gum disease has been connected to a higher risk of heart attacks, trouble with blood sugar control, and even pneumonia, as harmful bacteria from your mouth can enter your bloodstream and trigger inflammation throughout your body. “Floss daily.” says Dr. J. “It’s the most effective way to remove bacteria and plaque from between your teeth in the areas your toothbrush just can’t reach.”
Mouth Breathing
Mouth breathing is often a culprit behind nasal congestion and sinus inflammation. “When you breathe through your mouth, the air bypasses the nose and all the important things the nose does: humidifying the air, warming it, and adding nitric oxide, which naturally reduces inflammation and increases blood flow,” says Dr. J.
Chronic mouth breathing can disrupt your sleep, which is associated with major health issues like high blood pressure, heart disease, and acid reflux, all of which are also tied to obstructive sleep apnea. To help, Dr. J suggests using nasal strips if nose breathing is difficult.
How to Break a Harmful Habit
Habits become automatic over time, reflexive and often unconscious, which can make it difficult to recognize when they start to negatively impact daily life. From a mental health perspective, Ashwini says a key sign that a habit may be harmful is when it disrupts a person’s ability to manage personal responsibilities, perform at work, or maintain social connections.
To begin breaking away from harmful but familiar habits, she recommends tracking them. “This means engaging in some self-monitoring on what triggers the habit and how the habit impacts one’s mood and thoughts. Finally, reframing negative thoughts to replace the habit with more positive coping strategies is critical.”
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