Positive Health Habits: Small Steps, Big Impact

5-13-2025

By Dr. Howard Friedman MD | Veteran | U.S. Army Medical Corps | Internal Medicine | HHOM LLC

A habit is not a shackle—but a chisel. With intention, it sculpts the self, freeing us from what once bound us. ---Dr. Howard Friedman MD

A habit is not a shackle—

it's a chisel in your hand.

With each small act, you sculpt the self

you one day come to understand.

Let practice guide what time reveals,

and shape the life your heart commands.

---Dr. Howard Friedman

Positive health habits shape the foundation of our daily lives. They are behaviors repeated often enough that they become automatic patterns carried out with little conscious thought. In many articles, habits are described as “good” or “bad,” but I find that labeling limiting. At Howard’s House of Medicine, we prefer to speak in terms of positive and negative actions—grounded in evidence, not judgment—because what supports one person may not work for another.

Let’s be clear about definitions. A negative habit is a repeated behavior that leads to undesirable or harmful consequences. It may bring short-term pleasure or distraction, but over time, it compromises our well-being. Smoking, skipping sleep, poor dietary choices, or excessive screen time might fall into this category—not because we’re assigning blame, but because the evidence shows a pattern of harm.

On the other hand, positive habits are the ones that support us. These are actions repeated consistently that improve physical, emotional, or mental well-being. For example, eating a balanced diet, engaging in regular physical activity, and getting enough restorative sleep are foundational habits that directly impact long-term health. Managing stress, staying hydrated, and stepping away from screens can also be transformative. Research from the British Journal of General Practice highlights specific strategies that support habit-building, such as linking new behaviors to existing routines. https://bjgp.org/content/62/605/664 The National Library of Medicine  https://pmc.ncbi.nlm.nih.gov/articles/PMC6378489/ emphasizes the concrete health benefits of daily positive actions, while the American Psychological Association  https://www.apa.org/monitor/2020/11/career-lab-habits explores why habits can be difficult to change—and how persistence, environment, and mindset make a difference.

But habits extend far beyond physical health. Our social and personal habits are equally important. Positive social connections matter—humans are wired for community, and the quality of our interactions plays a direct role in emotional health. Engaging in lifelong learning, practicing effective communication, managing our time well, and maintaining a habit of self-care all contribute to a richer, more purposeful life. Setting goals—and consistently taking steps toward them—is itself a powerful habit that shapes identity and direction.

There are also the quiet habits—what we might call the miscellaneous or intentional daily acts—that structure our lives in subtle but meaningful ways. Making the bed each morning, reading regularly, and practicing gratitude are not trivial. These seemingly small behaviors ground us. They offer moments of order, reflection, and connection in a world that often feels rushed and disjointed.

At Howard’s House of Medicine, we understand that life is a journey—and sometimes, you just need a rest stop. A place to catch your breath, reflect, learn something new, and set a healthier course. Our hope is to be that place for you. A home away from home. A refuge rooted in science and compassion, where healing happens not only through insight, but through the gentle forming of better habits—day by day.

—Dr. Howard Friedman MD

Board-Certified | Internal Medicine | Veteran | U.S. Army Medical Corps

Founder of Howard’s House of Medicine (HHOM LLC)

https://www.hhomllc.com

Q: Why do habits matter so much in preventative health?

A: Habits are the building blocks of our daily lives—and over time, they either protect us or put us at risk. Preventative health isn’t about one-time choices; it’s about the patterns we repeat. Consistently sleeping well, eating nutrient-rich foods, staying active, and managing stress reduce the long-term risk of chronic illness. The science is clear: your daily actions shape your future health. At Howard’s House of Medicine, we help patients identify small, sustainable shifts that build a strong foundation for wellness.

Q: How can someone break a negative habit when they feel stuck?

Q: What’s one simple habit anyone can start today to improve well-being?