Ready to make lasting changes this year? Discover why small, realistic habits—like eating better, moving more, and prioritizing self-care—can lead to big improvements in your health and happiness. Start your fresh start with simple steps that really work!
In this article:
- Small, realistic changes are more effective than drastic New Year’s resolutions.
- Simple habits—like eating whole foods, moving more, and regular checkups—boost health.
- Prioritizing self-care, boundaries, and new experiences supports lasting well-being.
Every Dec. 31, people look to the coming year as an opportunity to better themselves and make a fresh start. That’s the idea behind New Year’s resolutions. However, a Columbia University study found that after 30 days, just 25% of people are still sticking to their resolutions.
What’s behind this common backslide? The biggest setback is unrealistic goals. Instead of committing to instant, radical change, consider taking baby steps toward incremental improvement. Below are some small changes that could make a big difference in your life.
Break the Dieting Cycle. Instead of trying another crash diet, focus on building better habits such as sitting down to eat each meal or food planning and prepping for the week.
Eat More Whole Foods. Committing to a dramatic dietary overhaul can feel daunting. Aim for gradual improvement by cutting back on processed foods and eating more whole foods such as vegetables, fruits, nuts, seeds, whole grains, fish and lean meats. A whole-foods-based diet can help reduce heart disease risk factors, body weight and blood sugar levels. Fruits and vegetables also provide dietary fiber, which helps curb overeating by promoting fullness.
Get Moving. Many people start the year by joining a gym. They may hire a trainer or convince themselves they can wake up at 5 a.m. and jog every day. Being overly ambitious about exercise often sets people up for failure. Instead, simply get moving. If you have a desk job, get up and walk for five minutes every hour. Take a walk during your lunch break. Park farther from your destination. Take the stairs instead of the elevator. If you plan to start a more structured exercise routine, consult your doctor about what makes sense for your age, lifestyle and overall health.
See Your Dentist. How long has it been since your last dental checkup? If you don’t know, it’s probably time. Most dentists recommend a checkup or cleaning twice a year or, at minimum, once annually.
Get Your Vision Checked. Aging brings vision changes, which means eyeglass prescriptions can change over time. As you age, your risk increases for vision-related conditions such as cataracts, glaucoma, macular degeneration and diabetic retinopathy. Putting off that eye exam and squinting at your computer is a recipe for eyestrain and headaches.
Take Five to De-stress. Not everyone has time or resources for yoga classes or massages, but most people can find 10 minutes to relax. That might mean a hot bath, prayer or meditation, a walk with your dog, listening to music or sipping herbal tea. Find what works for you.
Shop and Cook More Often. The best way to know what you’re eating is to prepare meals at home. Restaurants often use several tablespoons of butter or fat per dish. Cooking at home saves money and reduces unnecessary calories. Designate one day a week for grocery shopping and keep your kitchen well stocked. Planning meals and shopping with a list can help prevent unhealthy impulse buys.
Eliminate Sweetened Beverages. Swapping soda for sparkling water, fruit-infused water or tea is an easy way to reduce sugar intake and avoid empty calories.
Cut Back on Alcohol. “Dry January” has become a popular way to start the year, but many people don’t stick with it. A 2025 survey of 1,000 adults found that about 27% to 28% of participants did not complete the full month. It may be more realistic to start by cutting back, such as setting a weekly drink limit or restricting alcohol consumption to weekends.
Drink More Water. Check the color of your urine the next time you use the bathroom. If it’s darker than pale yellow, you may be slightly dehydrated. Water is essential for kidney health, joint lubrication and temperature regulation. You don’t need to drink exactly eight glasses a day — pale yellow urine is a good indicator of proper hydration.
Quit Multitasking. Multitasking undermines mindfulness, increases stress, and reduces efficiency. Try scheduling tasks instead, such as setting aside 30 minutes to cook dinner or read to your child. Focus on the moment rather than constantly thinking about what comes next.
Reduce Screen Time. Turn off the TV and put away your phone — not forever, but perhaps on weekend mornings or an hour before bedtime. Give your eyes and brain a break. Excessive screen time has been linked to sleep problems, obesity, anxiety, depression and poor academic performance in children. Research also suggests it may worsen attention issues such as ADD and ADHD. Text less, talk more.
Expand Your Horizons. Has your routine become a rut? Try something new. Take up a hobby, enroll in a class or volunteer in your community or at your child’s school. Join a book club. Explore activities outside your comfort zone. Sports fans can visit an art museum, while art lovers might enjoy a local minor league game. Visit a farm, explore a new park, browse a craft fair, or attend a local festival.
Take a Vacation — You Deserve It. Do you leave vacation days unused? Commit to taking time off this year. New experiences are enriching, and vacations provide a much-needed break from stress and routine.
Discover the Power of “No”. Avoid overscheduling and protect your personal boundaries. You don’t have to say yes to every request. It’s better to help one person well than to disappoint several by overcommitting.
This article first appeared in the January 2025 edition of the HealthPerks newsletter.
