I Spent The Summer In Europe—Here Are 10 Habits I’m Keeping Forever

For the record, this list won’t include chain-smoking on every corner or eating a croissant as your only breakfast (I missed my protein, thank you very much). But what I did see, and practice, were small lifestyle choices that felt healthier, classier, and more intentional than much of what passes as “normal” back home. To make sure I wasn’t just living out a tourist fantasy, I also asked actual Europeans about their daily habits along the way and paid attention when I was lucky enough to be immersed in daily life.

The Reality Check: US vs. EU

There’s a misconception that Europeans are automatically “healthier” than Americans. They’re not. They’re thinner, yes, but health is more complicated than waistlines. Many Europeans aren’t obsessed with wellness trends the way we are, and they actually poke fun at Americans and our protein powders, electrolyte salts, and Stanley cups (true story).

They drink oceans of coffee and alcohol, don’t hydrate nearly enough, and smoking is still far too common. Fruits and vegetables aren’t exactly overflowing on every plate either.

But here’s the thing: obesity is rare. I’ve been to France, Spain, Portugal, England, Norway, and Italy, and the only obviously overweight people I noticed were usually American tourists. Europeans may not be downing greens powders, but they walk everywhere, eat smaller portions, and approach food and leisure with a cultural rhythm that keeps them more balanced. Americans, by contrast, are stressed, sedentary, and surrounded by sugar.

As far as the classy concept goes, what struck me most wasn’t that Europeans “try harder,” it’s that they put in just enough effort, consistently. You won’t see French women rolling into the grocery store in plastic slides or flannel pajama pants or Italians wearing baggy sweats to church. A touch of jewelry, a simple dress, a scarf thrown over the shoulders—these details create an air of polish that feels second nature there, and rare here.

The Habits I’m Stealing

So here’s what I’m bringing home with me (no, not a Vespa—though tempting):

Savoring Meals: slowing down, chewing intentionally, putting my fork down between bites.

A large majority of Americans are struggling with gut and digestive issues. When you look at all the fast food available, the long and stressful work hours, and bad eating habits, it’s no wonder. 

Europeans, almost by default, fall into a kind of intermittent fasting. Mornings often start with nothing more than coffee, and you won’t catch them mindlessly snacking in the car or wolfing down lunch while power-walking to a meeting. Eating isn’t something squeezed in between tasks, it is the task. They sit, they savor, and they certainly don’t treat meals like background noise the way Americans so often do.

Smaller Portions: saying “I’m full” and meaning it.

Portions are simply smaller in Europe and everyone knows it. Many Americans struggle with weight not only because of what they’re eating, but because they’re eating way too much of it. A true French éclair, for example, is practically dainty compared to the jumbo version you’ll find at Krispy Kreme. Some even argue that certain additives in American carbs make them more addictive, and honestly, I wouldn’t fight them on that. In Europe, it feels natural to stop at “I’m satisfied” instead of plowing through until the plate is clean.

To hack portion control at home, I’m keeping it simple: smaller plates (so my brain thinks I’m getting more than I am), filling up on fiber before moving to protein, and testing out the theory that blue or purple dishes curb your appetite. Supposedly, the color trick makes food look less tempting, and there’s actually science to back it up.

Culinary studies show that, out of all the colors, blue is an appetite-suppressant. This is because blue is a rare color in nature and, aside from blueberries, doesn’t appear as a notable natural food color. Color psychology studies also note purple as an appetite suppressant because it’s a cool color that is not often found in nature. Warm tones, such as red and orange, stimulate the appetite, and yellow makes one happy. Looks like the McDonald’s marketing team did their research.

Eating Seasonally & Locally: more farmers’ markets, fewer shrink-wrapped “forever” foods.

Americans are spoiled with endless options: imported goods from around the world, a dozen different brands of the same snack, and packaged foods preserved to last weeks past when they probably should. Supermarkets exist in Europe too, of course, but the approach feels different. Europeans tend to eat with the seasons, leaning on local produce and fresh, regional foods. Outdoor markets are the norm, overflowing with what’s in season and made close to home.

I’m now a die-hard farmers’ market girly, and I’ll be the first one to snag the grass-fed steaks at Sprouts. I also intend to stick to seasonal, organic produce. People often complain about food prices for organic foods, wild-caught fish, and grass-fed meats, but if you think about the long-term health benefits and all the parasites and pesticides you’re missing out on, it’s worth it in the long run. Eating simply is actually cheaper anyway, I’ve found, once you cut out all the processed foods, pre-made meals, and packaged snacks.

Walking More: not obsessively chasing 10K steps, just breaking it up with little walks throughout the day.

It’s no myth that Europeans tend to walk more in their daily lives than Americans. Sure, there are exceptions—some Europeans are more sedentary, plenty of American girls swear by their hot girl walks, and New Yorkers rack up steps without even trying—but overall, Europe simply wins on walkability. Walking after meals helps digestion, and evening walks help relax after a busy day. Unfortunately, it’s often harder to find a scenic walking route in the US, so here's how I'm planning to implement this into my everyday life.

I don’t want to obsess about walking for hours straight and getting all 10K steps in all at once. So, I plan to split it up into increments:

• Take a 30-minute walk before working out.

• Park further away from the store entrance.

• Go for a morning walk and an evening walk.

• Take a chill, 10-minute walk after each meal for digestion.

• I bought a walking pad to use when listening to a podcast or music or watching a movie. 

Elevating Personal Style: leaving the ratty sweats at home, dressing with intention, even for errands.

Europeans generally put a bit more thought into their personal appearance—adding jewelry, choosing a dress, or casually draping a sweater over their shoulders. European women also tend to lean toward classic, feminine styles instead of fast fashion, loud colors, or gimmicky trends.

Somewhere along the way, “women’s empowerment” got tangled up with dressing like you’ve given up. But the truth is, how you present yourself matters. If you want to be seen as elegant and attractive, oversized hoodies, flip-flops, and baggy gym shorts aren’t doing you any favors.

I’ve personally sworn off sweats and flops in public. Instead, I'm reaching for chic sandals or stylish sneakers, a proper top instead of a sloppy tee, and cardigans in place of hoodies. The beauty is, you can absolutely be comfortable while still looking put-together. And especially as grown women, we owe it to ourselves to choose classy over careless.

Romanticizing Little Moments: sunsets, slow coffee, fresh air.

Why do you think so many people cross oceans to be in Italy, a place with little A/C, musty buildings, slow service, and dusty streets? Because it’s Italy…

Life is all about perspective: choosing to be positive or negative, glass half empty or half full, seeing the clouds or finding the sunshine, etc. For myself, I plan to appreciate and recreate la dolce vita in my life as much as possible. 

In Europe, they have more vacation time and have shorter work weeks than we do in the US. While I can't exactly shift my work schedule to accommodate that, I can at least make it a goal to spend time in nature every weekend, if not every day, take little day trips when possible, and incorporate something enjoyable into every day to romanticize my life. Even if it’s watching the sunset, sipping tea on the porch, or giving myself a little spa TLC time, a little bit every day goes a long way.

Appreciating Rest: actually resting on weekends, instead of cramming every minute with productivity.

This is especially true on weekend afternoons after lunch. When I stayed with a French family over the summer, I noticed that everyone actually rested, if not napped, after the morning’s activities. It wasn’t laziness; it was intentional.

By contrast, many Americans I’ve met seem uncomfortable with quiet, and even more so with being alone. But learning to embrace stillness matters. Building in small pockets of rest—especially during weekends, holidays, or family gatherings—gives you the chance to recharge your social batteries so you don’t end the day completely drained.

Frequenting Shared Spaces: bringing a book to the park, saying yes to a casual stroll through the town square.

Shared spaces like parks, plazas, and town squares are designed for people to mingle, linger, or simply enjoy being around others. In Europe, they’re everywhere, and they’re alive with small, everyday moments: someone reading a paperback in the park, friends lingering over coffee at an outdoor café, a group sitting on steps people-watching, or a crowd gathering around a street musician. The atmosphere feels effortlessly communal.

In the U.S., spaces like this can be harder to come by, but that doesn’t mean you can’t create the experience for yourself. I’ve started planning more outdoor picnics, bringing a book to the park, and finding little ways to reclaim that sense of connection, even when I’m by myself.

America is the land of convenience, but sometimes convenience comes at the cost of beauty, health, and class. I’m not trying to swing into obsession or idealize Europe, but I do think there’s a happy medium: putting in calm, consistent effort to feel and look our best. And if it means fewer baggy sweatpants in public and more time spent savoring life? I’ll gladly take the trade.