There is something about a new year that motivates people to think about making changes, whether it’s improving our health and wellness, saving money or getting organized, many of us set an intention that this is the year things will be different.
So many times we set resolutions to begin a new program or set a goal to achieve something only to be frustrated by the lack of success, which can stop us from trying to make any positive changes as the calendar changes from one year to the next. However there is research to support the psychological phenomenon known as the “fresh start effect.” This has to do with the reasoning that we are more likely to pursue goals and make positive changes following what is known as “temporal landmarks” such as a big birthday, a new job, or the start of a new year.
So if the buzz of the new year has you excited about new possibilities, but you don’t want to feel overwhelmed by trying to overhaul everything, why not try something small but significant for one area of your life.
Small steps practiced consistently can be much more effective than one large unrealistic leap to something unsustainable. After all, a new you is not necessary, because there is nothing wrong with the current you. Here are some simple ideas to help you feel your best in 2025:
For your health and wellbeing:
- Schedule checkups for preventive screenings such as a colonoscopy or a mammogram. Make an appointment for a physical with your pcp and visit your dentist for a cleaning.
- Make sleep a priority. Aim for 7-8 hours a night and create a relaxing, wind-down routine each night to help you get restful sleep
- Connect with friends and family. Research has shown that meaningful connections with loved ones is a key factor in longevity
- Rest. Take breaks when needed. Listen to your body, schedule some down-time to rest and rejuvenate
For your NUTRITION:
- Make friends with fruits and veggies. Add an additional serving of fruit and vegetables to your meals and snacks
- Drink more water. Start your day with water and aim for 6-8 glasses per day
- Swap out processed snacks. Choose fruit, nuts or yogurt
- Reduce sodium. Try adding fresh herbs and spices to boost the flavor of your meals
- Try new recipes. Check out different meal ideas on websites such as www.eatingwell.com/recipes or the American Heart Association at https://recipes.heart.org/en/
For your FITNESS:
- Try a new activity like yoga, Pilates, swimming, or spin class.
- Take short walks throughout the day, even if it’s just to use the bathroom on a different floor.
- Try an exercise “snack.” Exercise snacking is defined as a brief episode of high intensity movement that last for no more than two minutes. Some ideas include jumping rope, chair squats, jumping jacks, push-ups and mountain climbers.
- Stretch. Try incorporating gentle stretching into your day or evening routine
Remember it’s not about perfection; it’s about progress and a little something is better than nothing. Here’s to a year of being the happiest, healthiest and most confident version of yourself.
Content submitted by Janyce Gately – MS, RD, LDN, CHWC
The majority of health insurance plans cover nutrition counseling, and our Registered Dietitian, Janyce, is contracted with all the major insurance providers. What’s more, most plans don’t require a copay to work with an RD so your visits could possibly cost you nothing.
If you are interested in working with Janyce, reach out to her today at [email protected]. Janyce will check your insurance benefits for you to get the details of your plan.