87 Ways to Feel Healthier at Home

Home is where you sleep, eat, bathe yourself and, potentially, where you work — all things that can impact your physical, emotional, and mental well-being. So while home is definitely where the heart is, it’s also a fundamental contributor to your overall health. 

Your living space, adds Emily Capuria, LISW-S, CHHC, a licensed independent social worker and the founder of coaching practice Balance & Thrive, often serves as an external expression of who you are, and in turn, influences how you feel. For example, if your coffee table is piled with unsorted mail, or you come home from work every day to see a sink full of dirty dishes, “you’re constantly in this state of being surrounded by all that you have to do, so it’s really hard to relax,” Capuria says. 

Thankfully, you can leverage your living space and what you do in it to feel healthier and happier on the daily, no expensive renos required. Of course, “healthy” means something different to every person, and it can also mean many things to each person. We aimed to find ideas that cover a wide variety of situations, from keeping germs out to avoiding physical injuries to doing things that make you smile. You know your body and what it needs best, so pick your favorites (even one, if that’s all you can manage!) and stick with the practices that really resonate. 

This is something that Michael Roizen, M.D., chief wellness officer emeritus at the Cleveland Clinic, does every time he enters his home, “to keep the outside out.” The bottoms of your shoes track in dirt and germs, so instead, keep a pair of inside-only shoes or slippers by the door to change into when you get home. 

Looking for a “low lift, high reward” decluttering project? Interior designer Anita Yokota (who used to be a practicing therapist) says to tackle your entryway. When it’s unorganized, it can be a stressful distraction every time you pass through it; when it’s clutter-free, she says it can instantly reset your entire home’s mood, and your own.

Got stairs in your house or building? Take time every day to do some reps going up and down if you’re physically able to. Your heart rate will be going in no time. 

According to the National Fire Protection Administration, having a working smoke detector cuts your risk of dying in a home fire by 55 percent. Keep your household safe by checking your devices’ alarms once a month and replacing the batteries at least once a year, per the U.S. Fire Administration.

An estimated 50,000 Americans visit the emergency room every year due to accidental carbon monoxide poisoning, according to the Centers for Disease Control and Prevention (CDC). You should change the batteries of your CO detector at least every six months, according to the CDC, to help avoid accidents. (And if you don’t have one, get one right now.)

And keep that flashlight with your emergency kit, which should also have water, food, a battery-operated radio, and other essentials. If it’s been a while since you last restocked your emergency kit, do that now, too.

Not a fan of deep breathing or meditating? The act of cooking or baking can provide similar benefits, says Capuria. “Mindfulness is a single point of focus,” she says. “It’s doing anything that you can get out of that space of overthinking, and just focus and do a repetitive action.” Following a recipe can fit the bill, so consider this a reason to whip up your favorite dessert. Bonus points if rolling, kneading, mixing, etc. is involved. 

Spices and seasonings are easy ways to add flavor and health benefits to your food, but Maya Feller, R.D., says few people keep their collections organized — making them less likely to use what they have. “Creating a spice home with clear labeling is one of the easiest ways to ensure you’re taking your dish to the next level,” she says. 

In order to be sure you’re drinking enough water for your body to function at its best, make like a VSCO girl and keep a water bottle with you all day, refilling often. (And here are some other ways to help you stay hydrated throughout the day.)

“Keeping a clean and well-organized kitchen space does wonders for a person’s outlook, especially when they are gearing up to cook,” says Feller. Want an easy place to start tidying? Clear and wipe down your counters to combat disease-causing germs and make the room feel instantly tamer.  

“Just making something really comforting, whether it be a soup [or] good pancakes… makes you feel good,” points out Janea Brown, home blogger and founder of JnayDaily.

Drinking tea, whether it’s black, green, or herbal, may provide a plethora of health benefits, and can definitely become part of a self-care ritual. Drink it in the evening as part of a bedtime routine to help you wind down and relax for better sleep — so long as it’s decaf.

Vegetables happen to be one food group that virtually every health expert agrees is beneficial for heart and digestive health. Store whatever produce you have on hand at eye level in the fridge or on the counter in order to keep it top-of-mind whenever you’re looking for a snack. 

“Inviting family members and friends over to take part in the cooking process is a great way to connect,” says Feller. Dub your roommate your sous chef, or have your partner pick out a recipe and make it together. 

Your kitchen sponge is one of the dirtiest items in your house. The rule of thumb is to replace the germ sack once a week, but do one better and switch to a silicone or machine-washable option. Cleaner and eco-friendly? We love to see it. 

“I always have a basket of onion, garlic, and ginger on my countertop for adding flavor to all of my dishes,” says Feller. These three aromatic ingredients add lots of flavor as well as health benefits, she says, such as potentially fighting inflammation and reducing the risk of heart disease. All three are fundamentals to many different cuisines, making them true kitchen MVPs. 

Adding flavor (sans sugar) to your water is another easy way to incentivize yourself to drink enough water every day. Plus, it makes your millionth glass of water look extra pretty. Here’s how to do it.

Feller says a sharp set of knives is “non-negotiable” for her in the kitchen. “Being able to cut foods quickly and easily makes the experience of cooking so much more enjoyable,” she says. Additionally, sharp knives cut more precisely, reducing your risk of injury. Slash your prep time (and chance of avocado hand) by sharpening your knives. Just once or twice a year will suffice. 

It’ll make running errands less stressful and more sustainable. 

You’re doing your bod and the environment a solid if you take advantage of sustainable sipping habits, but don’t forget to clean your reusable water bottles and straws. Moisture left behind in these items can trap bacteria and become a breeding ground for mold and mildew, so you should be washing both every single day. 

No screens allowed if you want to fully enjoy the perks of increased social connection, help managing stress, and more. And it doesn’t have to be dinner, either — any meal will do the trick. 

Capuria wants you to start treating daily life like a special occasion in order to help you feel happier. One place to start? Your dishware. “Bring out those dishes that are for special occasions that you never use,” she says. “Start using them now.”

Yokota says she urges all of her clients to treat the dining room table as a “neutral communication hub” for families. Gather your household there to discuss pressing issues or just to catch up — and show your relationships some love in the process. 

The simple habit not only makes your room look instantly cleaner but, according to The Sleep Foundation, could help you sleep better at night. Guess mom was really onto something…

Start your day with some gentle movement to get your blood flowing and shake off the stiffness of sleep. Stretching helps you be more flexible, too — according to the American Council of Exercise (ACE), at least a five- to 10-minute session is ideal.

Keeping a space neat and clutter-free can support your mood and stress levels, but you don’t need to deep-clean to enjoy those benefits. Capuria suggests finding the simplest possible task that will make you feel good — like cleaning off a shelf or drawer. You’ll feel better in minutes.

Dr. Roizen says that he uses his phone’s built-in settings to ensure that it stops emitting blue light (which can affect your sleep cycle in the evening) and switches to warmer light after 7 p.m. Sound early? He says that you should have yours turned on at least three hours before your bedtime — which might be earlier than many phones’ automatic sunset-to-sunrise settings. 

If your to-do list keeps you up at night, Capuria recommends jotting down those thoughts in a notebook on your nightstand. Getting your worries out of your brain can quite literally put your mind at rest, allowing you to drift off to sleep. (Here are seven more genius sleep ideas that mental health pros give their most anxious patients.) 

Sex and masturbation are important parts of many people’s overall well-being — so why do you still keep your lube in a shoebox shoved under the bed? Start making your sexual wellness a priority by moving your sexytime accoutrements to a nice box or basket.  

David H. Rosmarin, Ph.D., founder of the Center for Anxiety and an assistant professor of psychology at Harvard Medical School, says keeping old clothes that you don’t like or no longer fit can affect your mental health. “Sometimes people are clinging onto a body image that they don’t have, which can affect self-esteem,” he says. Having only older, poorly fitting clothing can also make people less inclined to leave the house, he adds, which can impact their social life (and by extension, their mental health). Start with your closet and spend 15 minutes sorting through your clothes. If it doesn’t fit or you haven’t worn it in at least a year, it needs to go. (And here’s your guide on how to rehome your garments.)

Yokota is a big fan of bringing elements of nature indoors to create a relaxing space. One way to achieve this is playing nature sounds (you can find lots of playlists on Spotify) as you drift off to sleep, as sounds of nature can help calm the nervous system and support relaxation.

It’ll block out excess sound, especially if you live on a busy street, to help you sleep better. (Here are more pointers on the anatomy of the perfect bedroom, according to sleep experts.)

Lavender is an aromatherapy powerhouse that smells so good and, in small studies, has been linked with improved sleep quality — which is why Capuria recommends keeping some in a vase by your bed. It’s a small way to turn your bedroom into a spa-like oasis. 

Darkening your bedroom is key to supporting healthy, deep sleep. If blackout curtains are out of your budget, opt for an eye mask. Silk ones in particular tend to be cool, comfortable, and effective. 

It’s a spot almost everyone misses, and you’ll feel so much better for doing it. 

Yokota turns her bathroom into a therapeutic space by reciting affirming mantras while she’s washing her face. Pick a phrase that has meaning to you (like a quote from your favorite book or a saying that motivates you), and use it as a way to set the tone for the day. 

Not only do eucalyptus sprigs look ’Gram-worthy in your shower, the plant’s oils get activated by steam every time you wash — which may help reduce stress and potentially support respiratory health. 

Make your bathroom a relaxing oasis by thinking through the design of your countertop like you would for any other room, suggests Brown. Some thought starters: Add a vase with dried flowers or a tray to hold your skin-care products, and put your soap or lotion into pretty reusable containers. 

Yes, it may seem like a self-care cliché, but baths come with a variety of mind-body benefits. Hot baths can relax muscles and joints, contribute to mental relaxation, and can help you sleep better, especially when paired with de-stressing bath salts and scents. 

While you’re in the shower or bath, work on any tight neck and shoulder knots with a DIY rubdown. Take that, WFH neck (see also: number 73). 

You’d think this would be obvious because of the pandemic, but apparently people’s hand-washing habits have really slipped since last spring. The CDC recommends washing your hands and fingernails for a full 20 seconds during several times a day to properly fight germs and infections.

Fresh, clean towels are one of the easiest ways to help your bathroom feel clean and relaxing, says Yokota. Switch them out every three to four uses for hygienic and aesthetic purposes. 

Why are you hanging onto that expired bottle of sunscreen from 2015? For the record, it’s definitely not just you — but you’ll feel so much better if you bag it. 

It’s a “shocker,” says Yokota, but the practice of bathing in cold water has been credited with reducing pain and inflammation, soothing skin conditions, and more. Not to mention, nothing wakes you up faster than a blast of freezing water!

Are you tossing yours every three to four months? You should do so, as old toothbrushes are less effective, increasing your risk of spending more time in the dentist’s chair. 

Because expired ointment and fossilized bandages are of no use to anyone in an emergency.

This will keep your floors looking fresh and free from allergy-causing dust and pet dander, and the American Heart Association says 20 minutes of vacuuming is equivalent to walking one mile. The more you know! 

If you own your place or have an amenable landlord, cover one wall of a room with your favorite hue, Capuria suggests. It’ll brighten your spirits every time you enter.

Can’t paint? Introduce color in other ways, suggests Yokota, such as through accent pillows, blankets, or other easily swappable items. 

You might be tempted to put on the same playlist you always play, but Dr. Rosmarin says you can get an instant refresh by switching on a different beat. “If you’re feeling stressed at home, change your environmental context,” he says. Changing your music is one example of that — it can help shake things up and put your problems or worries in a different context, he says. 

Because: Who doesn’t love a dance party? And also: another great way to get in some movement.

This is a simple way to update your place and make yourself happier, says Capuria, because “a lot of times people keep family photos that elicit feelings of sadness or pain or [unhappy] past memories.” She recommends surveying your space to make sure that the photos you display truly put a smile on your face. 

Hobbies are an important part of supporting emotional and mental health. Whether you started painting watercolors during the pandemic or have always been into crochet, dedicate space for those activities so you’re further incentivized to spend time on them. No big overhaul necessary: This could be as simple as rearranging your shelves to make your supplies more accessible. 

You knew we’d put this on this list, right? Adding houseplants to any room is a great method for bringing in vibrancy and life and tending to your mental health. 

“When we are indoors, we sit more, get more screen time, exercise less, and use our lungs less efficiently,” explains Ingrid Yang, M.D., an internal medicine doctor and registered yoga teacher. The issue, she says, is that “without use, the muscles that support your breathing become weaker and lung tissue loses elasticity.” So take a few breathing breaks throughout the day to recharge. Dr. Yang is a particular fan of “breath of fire,” a breathing exercise common in Kundalini yoga that involves taking rapid, rhythmic breaths for better mental clarity and reduced stress. Here’s a tutorial on how to do it.

When was the last time you did something for yourself that didn’t involve a screen? Take a break and read a new book or a magazine in your favorite chair. 

Combine this with number 56, and you’ve got the recipe for a perfectly relaxing evening. 

Talking to your BFF is the perfect antidote to a bad day. Dr. Roizen suggests walking around the house while you do it to sneak in some extra physical movement.

Treat yourself to that $10 bouquet from the farmer’s market! 

Store together some of your most comforting objects — maybe that favorite blanket from number 57, a feelings journal, or a specific aromatherapy blend — for easy access on bad days. Think of it as a hug in a box. 

Capuria considers this an easy, instant mood boost (so long as it’s safe, not too hot or cold, and not too pollen-y out to do so). 

Your AC and furnace filters are on the front lines of keeping the air in your home healthy and safe. So clean and change your filters regularly (here are more specifics on the when and how) to ensure that they’re doing their best work. 

Arming yourself with new skills and information can help keep your mind sharp, especially as you age. So download a language learning app, or watch a YouTube tutorial so you can finally start handling your own oil changes. 

Most adults should be getting 150 minutes of moderate-intensity activity per week, including two days a week of strength-training exercises to promote stronger muscles and bones and greater mobility. But if you have a tight schedule, combine your fitness time with other activities. Dr. Roizen treats weight lifting as his meditation time. “You can’t concentrate on anything else other than the weights,” he says. If you have a treadmill or bike, set it up in the living room and turn on an episode of a TV show or podcast to help make the time spent more enjoyable. 

Play, even as an adult, is crucial to mental well-being. Try something to spark a little joy in your day-to-day, whether it’s making a pillow fort with your kids or playing a game on Zoom with your long-distance besties. 

Your phone screen, your TV remotes, your laptop… all of these are heavily touched areas that can harbor germs, Dr. Roizen says. 

Crying can provide much-needed emotional and stress relief, but with some caveats. “Crying should be done on a loveseat, not on an armchair,” Dr. Rosmarin says. What he means: “You really want to be able to share that [moment] with someone else,” says Dr. Rosmarin, in order to have a more supportive emotional experience. 

If you’re one of many, many people continuing to work from home at least some days each week, Yokota suggests keeping extra chargers, a notebook, pens, and other work essentials in an easily accessible bag. It’ll save you stress and time if you need to relocate from your desk to accommodate your partner’s work call or your roommate’s barre class.

You’ll have better focus and productivity (or so research says) when your work space is neat. Here’s how to do it right. 

Raise your hand if you’ve been working from a kitchen stool or dining chair for the past year-plus. Dr. Rosmarin says getting a lumbar support for his desk chair was the best $10 he spent during the pandemic. 

Natural light exposure, especially in the morning, can help support productivity, healthy sleep patterns, and a better mood. Make the most of what you have by confirming that your furniture doesn’t block your windows and that your shades or curtains are thrown open as much as possible. In a pinch, Brown says placing a mirror opposite a window can also help increase natural light. 

To reduce the social isolation that can come with WFH, Dr. Rosmarin suggests working in tandem with someone, whether it’s a housemate or even via Zoom with your favorite colleague. It helps mimic the feeling of an office or communal work setting where you’re working alongside people and can say hi or chat when desired. “These kinds of behavioral strategies are really critical so we remain socially less isolated,” he says.

Find yourself staring at your laptop for hours at a time? “I find that no matter where I am at — watching TV in the living room, or on the hospital floor — neck rolls are a great way to loosen tight neck muscles and avoid ‘tech neck,’” explains Dr. Yang. “Roll the head gently in small circles, first clockwise, then counterclockwise, just a minute or two throughout the day, to ease tight muscles and prevent strain.” 

Take a deep breath, and just sit for a minute to ground yourself and reset.

Feeling stuck? Take your laptop or project to a new room or spot in the house. A change in scenery, no matter how small, can sometimes be enough to get the juices flowing. 

It’s not glamorous, but it will help keep your clothes even cleaner while cutting down on odor-causing mildew in your home.

This should happen every week in order to combat mildew and bacteria buildup. And like fresh towels (number 42), a clean bath mat can help change the mood of the entire room. 

Your bedroom pillows themselves need to be washed at least once a year to get rid of built-up oils and allergen-causing dust mites. Throw pillows should be washed every one to two months. 

Growing basil, cilantro, chives, or other herbs is a great way to get into all of the physical and mental benefits of gardening even if you have a super-small space. Bonus: You get to cook with the fruit (er, herbs) of your labor. 

This is another simple way to engage with nature, even if you’re only working with a fire escape. You’ll support your local bird population, and you’ll get a kick out of watching them. 

Specifically, to promote the kinds of things you like doing outside, says Capuria. Put them in better view of your bird feeder if you’re really into number 80, or group them closer together if you want to spend more QT outside with loved ones. 

Brown loves to do this on days when she needs a lift. Even if it’s just sitting on your front steps with a sandwich, you’ll nab the perks of fresh air. 

Because nothing kills the vibe of a backyard hang quite like legs covered in itchy mosquito bites.

Even if it’s just around the house or yard.

After months of huge societal changes due to the pandemic, “we’re seeing so much social isolation,” says Dr. Rosmarin, and loneliness can take a toll on mental health. So invite a few friends over to hang out in your outside space, if you have one, to reap the benefits of both the outdoors and in-person social connection.

If you have the room, a hammock’s relaxing and lounging properties can’t be beat. (It’s also a great place for number 56 on a nice day.)

This might seem silly, but Dr. Roizen swears by it to help strengthen his hips and spine. “I do 20 jumps in the morning when I go out to the car and 20 jumps at night when I get out of my car,” he says. 

Apartment Therapy’s Healthy Home Issue was written and edited independently by the Apartment Therapy editorial team and generously underwritten by Dyson.