The Habits to Embrace—and Ditch—in 2026

The words we use don’t just describe reality—they shape it. “Got to“ closes you off, makes you smaller, turns your life into a to-do list you never asked for. This works because it meets you where you are. You don’t need to add anything to your life. You just need to notice the difference between obligation and invitation. One vowel. That’s it. —Bill Burnett and Dave Evans, authors of the forthcoming book, How to Live a Meaningful Life: Using Design Thinking to Unlock Purpose, Joy, and Flow Every Day, out February 3.

Start eating more raspberries

Yes, I know 2025 was all about protein, but mark my words, 2026 will be the year of fibermaxxing. Beyond being a delicious snack, raspberries are one of the highest-fiber fruits in existence. (One cup will get you about eight grams.) So add them to your grocery shopping list, your gut will thank you. —A.B.

Stop eating lunch at your desk

Cubicle lunches are ostensibly depressing. The lighting is harsh, the setup inherently clumsy (ever spill green goddess dressing on your keyboard?), and it’s virtually impossible to escape work when your computer is sitting right in front of you asking why you’re not engaging with it. Lunch is supposed to offer a well-earned break from the day’s obligations and a moment to sit and enjoy a nourishing meal—even if it’s Sweetgreen slop! The times where I’ve been stuck in a habit of inhaling salads in front of my work computer, I typically couldn’t remember the contents of it later that evening and I felt irritable almost immediately after I had finished because I never truly took a break. When the weather permits, I push myself to take lunch outside, wherever I can find a seat. During colder seasons, a simple change of scenery suffices. Whether that be in a conference room, in my office’s kitchen, or on my sofa, away from the computer. —Savannah Sobrevilla

Start eating carbs again

For many of us who grew up during the peak of diet culture, carbs have never really been neutral. We’ve been told we need to earn them, or restrict them, or justify them as a guilty pleasure food. But lately, GQ contributor Hannah Singleton has seen small glimmers of hope for a carb revival and is calling it now: In 2026, carbs are officially back, and a crucial part of optimizing our performance in the gym and on the running trail. Read her essay on why we should embrace carbs.

Stop using plastic in food prep

You can’t eliminate your exposure to microplastics entirely, but a few small tweaks—like ceasing plastic use in food prep—can go a long way to reduce the daily onslaught. Or, at the very least, stop mixing plastic and heat. Think: coffee makers with plastic parts, stirring hot soups with plastic spoons, and reheating leftovers in Tupperware. “When plastic gets hot, chemicals like phthalates and BPA escape more easily into food and drinks because heat increases molecular movement in the plastic,” says Michael Policastro, MD, a board-certified emergency physician and medical toxicologist with Bespoke Concierge MD. These chemicals are known endocrine disruptors, interfering with hormones and heightening the risk of metabolic issues, fertility problems, thyroid dysfunction, and chronic inflammation. —M.R.

Start paying attention to ultraprocessed foods

2025 was the year that the term ultraprocessed foods entered our mainstream lexicon. For a good reason: They currently make up more than half the calories consumed in the US, yet study after study have shown that they’re wreaking havoc on our bodies. We’ve grown so accustomed to having them in our food supply that it can be hard to know what falls into this category and what doesn’t. GQ spoke to experts about the lesser-known offenders to look out for, which include: protein bars, instant oatmeal, flavored yogurt, deli meat, refined breads, bottled salad dressings, plant-based meat, and marinated tofu. After we ran that, I established a simple personal guideline: aim for every one of my meals to contain food that has come from the ground. It’s challenged me to find ways to make fruits, veggies, and grains more central to my diet, which has done wonders for my energy levels and general mood. Obviously, yes, a bag of salt-and-vinegar chips get in there every once in a while, but paying attention goes a long way. —A.B.

Stop buying “proprietary blends” for protein powders or supplements

A proprietary blend might sound like a brand’s secret sauce they’re trying to shield from competitors. In reality, it’s usually a way to hide how much of each ingredient is actually in the bottle—and how much you’re getting per scoop or pill. “Trendy ingredients can be included on the front of the label to grab people’s attention, even if their amounts are negligible in the blend itself,” says Brooklyn-based dietitian Maddie Pasquariello, MS, RDN. Levels could also be high enough to be potentially harmful. “One single, cheap, and ineffective ingredient could dominate the entire blend, but you’ll never know.” She says proprietary blends run particularly rampant in greens powders, as well as liver and “detox” supplements, NAD+ supplements, antiaging products, multivitamins, and more. Protein powders aren’t immune to this practice either, she warns. If and when you choose to supplement, steer clear of these mystery mixes. Instead, prioritize transparent brands that list every ingredient with exact amounts. And to truly level up, choose forms and dosages that have legit clinical evidence behind the benefits you’re chasing. —M.R.

Start calling your friends on the phone

You don’t hate telephone calls because they’re inherently unpleasant, you hate them because so many are spam, fundraising efforts, or your parents telling you that someone you may or may not have ever met has passed away. Just like snail mail and email, the phone (classic use) has been colonized by unpleasant, unsolicited communication. It’s happening to text messages too. The only way to fortify ourselves against this intrusion is to reclaim our relationship to this technology. With the increasing popularity of voice notes, Gen Z and young millennials are getting so close to reinventing talking on the phone. That’s how we can rebrand this situation: “A phone call is a voice note where the other person gets to talk too!“ Take the plunge. Call your friends to ask how their big interview went or whether they remember that one weird guy you both knew growing up. If they’re especially inexperienced phone talkers, maybe text first, so they don’t get scared and toss their phone into a river, but then…call them. —Josh Gondleman

Stop saying yes out of guilt

Too many of us underestimate how many times a week we say “yes” to something we don’t actually want: a social plan, a work task, a family obligation, a favor, a partnership compromise. Not because we want to—but because it’s easier than the discomfort of being honest. The cost is cumulative: resentment, exhaustion, anxiety, loss of clarity, and a quiet erosion of self-trust. The shift in 2026 is simple: Pause before the yes. Ask one question—“Am I agreeing because I want to, or because I’m afraid of the discomfort of saying no?” When we stop performing for approval and start acting from agency, our relationships get cleaner, our commitments get truer, and we begin to live with the kind of internal alignment that cannot be faked. —Cecily Mak, author of the forthcoming book Undimmed: The Eight Awarenesses for Freedom From Unwanted Habits, out January 6.

Start stretching

Stretching helps you move easier, recover faster, and wake up without feeling wrecked. “When you build a habit of moving your joints through their full ranges, you recover better, perform better, and offset the stiffness that comes from hard training or long bouts of sitting,” says Brian Murray, exercise and mobility coach and founder of Motive Training.