Maintaining good health doesn’t just come from doing the right things — it also comes from stopping the wrong ones. Doctors say that many common habits can quietly damage your long-term health, even if they seem harmless right now. From how you manage stress to your sleep patterns and diet, daily actions can build toward wellness or undermine it. This article discusses seven specific habits doctors recommend you stop as soon as possible, along with practical suggestions, health benefits, and product or service options to improve your lifestyle.
1. Skipping Breakfast
Many people, especially those with busy mornings, miss breakfast regularly — but doctors warn against skipping this important meal. Research shows that breakfast kickstarts your metabolism and supports steady energy levels throughout the day. Ignoring it can lead to overeating later and puts strain on blood sugar control.
Recommended Alternatives: Quick and healthy options like overnight oats, protein shakes, or Greek yogurt with fruit can save time without sacrificing nutrition. Products like Premier Protein Shakes or Kind Breakfast Bars are convenient for on-the-go nutrition. Most protein shakes range from $2 to $4 each, while breakfast bars typically cost $3 to $6 per box.
Health Benefits: Eating breakfast improves focus, helps with weight management, and supports better heart health. It also helps prevent insulin resistance, a key factor in type 2 diabetes.
2. Not Getting Enough Sleep
Doctors consistently point to poor sleep as a major health concern. Adults need between 7-9 hours of sleep per night, but many people fall short. Not getting enough rest can raise the risk of heart disease, memory issues, weight gain, and even early mortality.
How to Improve Sleep: Products that can promote better sleep include blackout curtains ($20-$50), white noise machines ($30-$100), and melatonin supplements ($10-$20 per bottle). Services like sleep therapy or cognitive behavioral therapy (CBT-I) can help treat chronic insomnia.
Health Benefits: Improved mood, sharper memory, better heart health, and lower risk of obesity and diabetes are some of the main benefits of quality sleep. Restful sleep also boosts your immune system and reduces inflammation.
3. Sitting for Long Periods
Doctors are starting to refer to sitting as the “new smoking.” Long periods of sitting without movement slow down metabolism, reduce circulation, and increase the risk of issues like blood clots, cardiovascular disease, and back pain.
Solutions: If you work at a desk, a standing desk converter or an adjustable desk can help. These are available for between $100 and $500 depending on the brand and features. Small, regular breaks also help — try the 30-30 rule: after every 30 minutes of sitting, stand and move for 30 seconds or more.
Benefits: Boosting circulation, easing joint stiffness, burning more calories, and improving posture are key advantages of reducing sedentary time.
4. Drinking Too Much Caffeine
While coffee has some health benefits, consuming too much caffeine — especially in energy drinks or multiple cups of strong coffee — can raise blood pressure, cause sleep problems, and increase anxiety, according to the American Heart Association. Doctors recommend limiting caffeine intake to about 400 milligrams per day, which is roughly 3-4 standard cups of brewed coffee.
Healthier Options: Herbal teas, such as chamomile or peppermint, offer flavor without caffeine. Brands like Yogi and Traditional Medicinals offer a range of teas for about $4 per box. Low-caffeine products such as mushroom coffee or matcha packets offer a smoother energy boost without the crash. These typically cost $15–$25 per package.
Why it Matters: Cutting down on excess caffeine can improve sleep, reduce jitters and digestive issues, and support heart health. It also helps reduce dependence, allowing your body to manage energy more naturally.
5. Using Your Phone Right Before Bed
Doctors strongly discourage screen time — especially smartphone use — late at night. The blue light from screens disrupts your body’s natural sleep-wake cycle by suppressing melatonin, the hormone that helps you fall asleep.
Useful Tools: Blue light blocking glasses ($10-$30), screen filter apps like f.lux or Night Shift (free), and limiting screen use one hour before bed can significantly help. Reading print books or using e-ink devices like Kindle (starts around $89) is less damaging to your sleep pattern.
Health Payoffs: Better sleep, reduced eye strain, and improved morning alertness are just a few of the benefits of turning off your devices early at night.
6. Mindless Snacking
Picking at food when you're bored or eating without paying attention can lead to overeating, poor food choices, and weight gain. Doctors recommend breaking the habit of eating in front of screens or using snacks to manage boredom or emotions.
Healthier Habits: Track your eating with apps like MyFitnessPal (free or premium subscriptions) or Noom (starts at $60/month). Pre-portioning snacks like almonds, carrots, or Greek yogurt helps you control serving sizes. Nutritionally balanced snack boxes from companies like Graze or NatureBox (both around $10-$20/month) offer better alternatives than chips or cookies.
Why It Helps: Being mindful about snacking prevents extra calorie intake, improves digestion, and maintains healthy energy levels.
7. Ignoring Mental Health Needs
Ignoring signs of stress, anxiety, or depression can lead to serious long-term health issues. Doctors urge people to take mental health seriously and seek help when needed. Mental well-being affects physical health, relationships, and productivity, and shouldn’t be brushed aside.
Support Options: Therapy services like BetterHelp (starting at $65/week) or Talkspace (varies by plan) offer accessible online therapy. Meditation apps such as Headspace and Calm focus on stress reduction and mindfulness for around $12/month. Local clinics and employee benefit programs may also provide therapy services at reduced costs.
Benefits: Getting support for your emotional well-being leads to better stress management, healthier relationships, and even improved immune and digestive health.
Forming Healthier Alternatives Starts Now
Breaking these seven everyday habits can lead to meaningful and lasting improvements in your health. The key is consistency — making small, intentional choices that support your body rather than work against it. Many of these changes don’t require major effort, just awareness and a few simple tools or new routines. Whether it's improving sleep, managing stress, or choosing better snacks, your future self will thank you for taking action today.
Sources:
- “The Case for Eating Breakfast” – Harvard Health Publishing
- “How Much Sleep Do I Need?” – Centers for Disease Control and Prevention (CDC)
- “Physical Activity: Being Active Every Day” – American Heart Association
- “How Caffeine Affects the Body” – Mayo Clinic
- “Screens and Sleep” – National Sleep Foundation
- “Mindful Eating: Tips and Insights” – Cleveland Clinic
- “Mental Health Basics” – National Institute of Mental Health (NIMH)