Bad habits are contagious—if you hang around them too long, they stick. Most of us focus more on what others do to us than what we’re doing to ourselves. But these harmful habits—both physical and emotional—can gradually drag down our well-being.
“You can’t make yourself feel positive, but you can choose how to act, and if you choose right, it builds your confidence.”
― Julien Smith
If you want to turn your life around, start by recognizing these habits and making small changes. The results? A more focused, healthier, and emotionally balanced you.
1. Not Getting Enough Sleep
Most teens believe they can function on 4 or 5 hours of sleep, but studies show that sleep deprivation increases your risk for:
-
Depression
-
Anxiety
-
Poor academic performance
-
Physical illness
Fix it: Create a nighttime routine, stay off screens 30 minutes before bed, and aim for at least 7–9 hours of rest.
2. Drinking Too Little Water
Dehydration can sneak up on you and cause:
-
Fatigue
-
Headaches
-
Poor concentration
-
Mood swings
Fix it: Carry a refillable water bottle and sip throughout the day. Add lemon or cucumber slices if plain water bores you.
3. Skipping Nutritious Meals
Not eating enough or consistently consuming junk food leads to nutrient deficiencies. This doesn’t just affect your body—it clouds your mind too.
Fix it: Eat balanced meals with:
-
Lean proteins
-
Whole grains
-
Vegetables & fruits
A stable diet supports both physical and emotional health.
While there’s no “food cure” for depression, a healthy diet helps manage symptoms.
4. Overdoing Caffeine & Sugar
Yes, that iced coffee or sugary energy drink gives you a jolt—but it comes crashing down quickly. Too much can lead to:
-
Anxiety
-
Insomnia
-
Mood swings
-
Long-term health risks like diabetes
Fix it: Limit to one caffeinated drink per day and reach for natural energy like fruits or herbal teas.
5. Feeding Self-Negativity
“You are what you think about daily.” Negative self-talk drains your confidence and creates a cycle of failure and fear.
Fix it: Replace thoughts like:
-
“I’m not good enough”
With: “I’m doing my best, and that’s enough for today.”
6. Isolating Yourself
Depression thrives in isolation. When you cut yourself off, your mind starts to spiral.
Fix it: Reach out—even if it’s just to say “hi.” Spend time with friends, talk to someone you trust, or join a support group. Connection helps healing.
Bonus: Believing No One Understands You
Yes, everyone’s experience is unique. But you are not alone in how you feel. Depression affects millions—and the symptoms are often similar.
Fix it:
-
Learn your triggers
-
Seek support early
-
Talk to a counselor or mental health professional
[“You’re not the only one. Everyone has bad habits—but change is always possible.”]
Final Thought
The key to reversing these bad habits is awareness + small, consistent action. Start with one habit. Then another. And another. Your body and mind will thank you.
I don’t drink enough water and I know it! I have said Okay, Jennifer you need to drink more water…and then never do. I need to really work on this bad habit.
I definitely need to eat better. I eat way too much junk.
I need to work on some of these. Getting more sleep is a big one for me.
I think every college student should read this to prepare for REAL life:)
I agree with all of these points! I’m great at getting lots of sleep but I really need to work on limiting my caffeine and sugar intake.
Great quote!!! Basically we create our own world. It can be good or bad, all depends upon us
I need to stop stress eating for sure.
I am happy to say I am sugar free, health-eating, water drinking gal but I do love 2 cups of coffee a day and one decaf…and you probably guessed it, I don’t sleep much…So hopefully by your next post I would have diagnosed my sleep lol
What a great post! I am drinking coffee for 3x a day and i don’t know that is bad for more i need to train my self for 1 cup a day
Great tips. All of these can take a huge toll on overall health.
I’m so bad about not drinking enough water. I’m grabbing a sip right now to make up for it!
Ugh, I do like 4 out of 6 of these regularly. It’s so hard to get enough sleep as a blogger who also works full time. Great reminder though!
This is a great list. Having enough sleep is very important to help you function well the next day. Drinking lots of water is also very important.
I’ve been busy with my blog lately. I skip meals and gym 🙁 Feel so unhealthy.
This is true, once you start with the negativity, there’s no going up. It will continue until it affects your health, your relationships, your life. And only you can stop it.
Not getting enough sleep is an issue for me. I love my sleep, but I’ve been so busy lately! My next big issue is too much caffeine.
Great tips here. Unfortunately I have some of these habits which I refuse to let fo of – it’s as simple as that. For example, I love coffee. Have tried to give it up many times but it is my vice and I am sticking with it. 🙂 The rest, done or working on.
Sigh…I think most people know what they should be doing but yet so few are actually doing it. Thanks for the reminder
So true. I really need to get more sleep and drink more water. I tell myself over and over again, but I really need to change my habits.
Thank you for sharing this very important list of self-health tips! I know not getting enough sleep is one of my biggest issues (she says, commenting on blogs after 9pm!)
Wow this is such a great post! To me what stands out is eating healthy, getting rest, and drinking water. Friendships are so important too!
I swear I guilty of all 6 of these habits. I’m going to work on being better.
I love this list. Especially the last one – thinking no one else feels this way! I find that the hardest feelings are the ones that others most connect to. I’m drinking water and thinking about going to sleep early as I write this!
I really need to work on getting more sleep! My whole day would run so much smoother!