6 Surprising Habits That Are Aging You Faster—and How to Break Them

Living a long, healthy life isn't just about good genes. Everyday habits play a big role in how we age.

Letting worry build up, forgetting to floss, skipping plans for alone time—seems small, but these things quietly chip away at longevity. Here are some common habits working against your health and ways to replace them.

1. Negative Self-Talk

Negative self-talk takes a toll on your mood, reinforcing unhealthy thought patterns.

"Over time, negative self-talk 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, assistant professor of psychiatry at Harvard Medical School.

Instead of harsh self-criticism, acknowledge what's not working and engage in self-compassion. "This can provide increased motivation to engage in problem solving," Nadkarni says.

So, stop beating yourself up. Figure out what's wrong, be kind to yourself about it, then find ways to fix it.

2. Doom-Scrolling

Doom-scrolling drags down your mood, ramps up stress, and reduces life satisfaction. "In addition to anxiety and depression, doom-scrolling can worsen existing mental health conditions such as PTSD or cause problems with sleep and cognition," Nadkarni says.

Instead of automatically reaching for your phone, try something different. "Take a walk outside. Or instead of toggling to social media, consider hitting 'play' on your playlist for relaxing music instead."

Put the phone down. Go outside. Listen to music. Anything but scrolling through bad news for an hour.

3. Constantly Worrying

Persistent worry negatively impacts mental and physical health. "Headaches, sleep disturbance, and gastrointestinal disorders such as irritable bowel syndrome are all associated with excessive worrying," Nadkarni says.

Ask yourself what part of your worry you can actually control. "Then move forward with actions that reflect that control," Nadkarni says. "Another idea is to engage in physical activity."

Worrying about stuff you can't control doesn't help. Figure out what you can control, do something about it, and move on.

4. Not Socializing Enough

Not spending enough time with others can lead to loneliness. Beyond depression and dementia, loneliness connects to heart disease, stroke, diabetes, even premature death, Nadkarni says.

"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."

You don't have to be super social. Just being around people sometimes helps.

5. Not Flossing

Skipping flossing increases your chances of gum disease, a chronic infection your immune system constantly battles.

"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.

Gum disease connects to higher risk of heart attacks, blood sugar trouble, and even pneumonia. Harmful bacteria from your mouth enters your bloodstream and triggers 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 areas your toothbrush just can't reach."

It turns out flossing isn't just about cavities. It's about not getting heart disease.

6. Mouth Breathing

Mouth breathing causes 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 disrupts your sleep, which is connected to high blood pressure, heart disease, and acid reflux. It’s also tied to obstructive sleep apnea.

Dr. J suggests using nasal strips if nose breathing is difficult.

Breathe through your nose. Your nose does important stuff to the air before it gets to your lungs. Your mouth doesn't.

How to Break These Habits

Nadkarni says a key sign a habit's harmful is when it disrupts your ability to manage personal responsibilities, perform at work, or maintain social connections.

To break harmful habits, track 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."

Track when you do it. Figure out what triggers it. Notice how it affects your mood. Replace it with something better.

Stop talking poorly to yourself. Stop doom-scrolling. Stop worrying about stuff you can't control. Socialize sometimes. Floss. Breathe through your nose.

None of this is rocket science. But it all matters if you want to age well.

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