Ready to commit to healthy habits that last? Start with one of these 23 resolutions you can stick with throughout the year.
A new year often signifies a fresh start for many people. For some, this means setting health goals, such as losing weight, following a healthier diet, and starting an exercise routine.
However, more often than not, the health and wellness resolutions chosen are highly restrictive and unsustainable, leading most people to break their resolutions within a few weeks. This is why many people make the same resolutions year after year.
To break that cycle, it’s essential to make resolutions that not only improve your health but also can be followed for life.
Here are 23 New Year’s resolutions you can actually keep.
The following healthy eating resolutions can help you build simple, sustainable habits that nourish your body and fit into your everyday life.
1. Rethink dieting
Chronic dieting is harmful to both physical and mental health.
In fact,
Instead of trying another quick-fix diet, focus on breaking the dieting cycle. Build habits that support overall health, like regular movement, balanced meals with protein and fiber, and consistent sleep, without obsessing over the scale.
The goal is sustainable well-being, not rapid weight loss.
2. Build a balanced plate
Focus on creating meals that balance nutrients and support your body’s needs while fitting into your lifestyle. Eating well isn’t about strict rules; it’s about making simple, consistent choices that you can maintain every day.
Start by thinking about each meal as a balanced plate that includes a mix of macronutrients:
- protein
- fiber
- healthy fats
You can also make small swaps, such as replacing sugary snacks with fruit or nuts, starting your day with a nourishing breakfast, or preparing meals ahead of time.
3. Cook more meals at home
Research shows that individuals who cook more meals at home tend to have better diet quality and less body fat than those who eat more meals on the go.
To get started, try making one meal a day, then increase the frequency over time until you’re making the majority of your meals and snacks at home.
4. Go grocery shopping regularly
Having a well-stocked pantry and fridge is necessary for preparing healthy, home-cooked meals.
If you’re not used to going grocery shopping, make a New Year’s resolution to go to the supermarket or farmer’s market more regularly to stock up on nutritious ingredients that include a mix of:
Depending on your schedule, it may be helpful to designate one day each week as your shopping day. Ensuring that you have time to buy the groceries you need to make tasty, nourishing meals is a savvy way to improve the quality of your diet.
If you are looking for ways to incorporate more nutritious foods into your diet, these resolutions are for you.
5. Eat more whole foods
One of the easiest and most sustainable ways to improve overall health is to eat more whole foods.
Whole foods, including vegetables, fruits, nuts, seeds, whole grains, and fish, contain a plethora of nutrients that your body needs to function at an optimal level.
Research shows that following a whole-foods-based diet may significantly reduce heart disease risk factors, body weight, and blood sugar levels, as well as decrease your risk of certain diseases, such as type 2 diabetes.
What’s more, adding more whole foods to your diet can be done slowly and consistently. For example, if you’re not used to eating vegetables, start by adding one serving of your favorite veggie to your diet every day.
6. Add more produce to your diet
Adding more cooked and raw vegetables and fruits to your diet can significantly improve your health in the new year.
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7. Cut back on sweetened beverages
Cutting back on sweetened beverages is a smart idea considering that sugary drinks are linked to an increased risk of obesity, fatty liver, heart disease, insulin resistance, and cavities in both children and adults.
Although quitting sweetened beverages cold turkey is always an option, gradually reducing your intake may help you break your sugary drink habit for good.
You can start by swapping your soda for sparkling water, fruit-infused water, or tea.
8. Rely less on convenience foods
Many people rely on convenience foods, such as packaged chips, cookies, frozen dinners, and fast food, for a quick meal or snack.
Although these items may be tasty and readily available, they can have a negative impact on your health if consumed too frequently.
To reduce your consumption of convenience foods, make a resolution to keep your fridge and pantry stocked with healthy snacks and simple ingredients that can be easily combined for quick meals.
9. Cut back on alcohol
Though moderate alcohol consumption can fit into a healthy diet, regular consumption can negatively affect your health.
If you think cutting back on alcohol may be helpful for you, set a reasonable goal to keep yourself on track, such as limiting drinking to weekend nights only or setting a drink limit for the week.
If you need a nonalcoholic beverage idea to replace your usual cocktail of choice, try fruit-infused sparkling water, kombucha, or one of these fun mocktails.
Trying to work out more is one of the most common resolutions every year. Here are some ways to make that goal feel a little bit more achievable.
10. Sit less and move more
Whether it’s due to having a sedentary job or simply being inactive, many people sit for longer periods than they should.
Sitting for too long can have negative effects on one’s health. In fact, it may be linked to an increased risk of overall mortality.
Making a resolution to sit less is an easy and attainable resolution that can be tailored to fit your lifestyle.
For example, if you have a desk job that requires long periods of sitting, make a resolution to go for a 15-minute walk at lunch or to get up and walk for 5 minutes every hour.
11. Find a physical activity that you enjoy
Every New Year, people purchase expensive memberships to gyms, workout studios, and online fitness programs in hopes of shedding excess body fat in the year to come.
Though most people start strong, the majority don’t make their new routine into a lasting habit.
Still, you can increase the chances of making your fitness resolutions stick. To get started, choose an activity that you enjoy and that fits into your schedule.
For example, walking in the park, biking before work, or taking a dance class after work are all fun and sustainable exercise resolutions.
Then, set an attainable goal, such as planning to walk a few specific days per week instead of aiming for every day.
Setting a more realistic goal can increase the chances of your new routine lasting, especially if you’re new to working out.
What matters most is that you enjoy it and can fit it into your schedule, rather than how physically rigorous the exercise is.
12. Spend more time outside
Spending more time outdoors can
Making a New Year’s resolution to spend more time outside every day is a sustainable and healthy goal that can benefit almost everyone, no matter where you live.
Taking a walk outside during your lunch break, hiking on weekends, going camping with friends, or simply soaking in the beauty of your backyard or local park are all ways to incorporate nature into your daily routine.
Supporting your mental well-being can improve your mood, focus, and overall life satisfaction, and these resolutions offer simple ways to make that a daily practice.
13. Try meditation
Meditation is an evidence-based way to promote mental well-being. It may be particularly helpful for people who have anxiety or depression.
Trying out this practice is a perfect New Year’s resolution because there are many ways to meditate, and it’s easy to find books, podcasts, and apps that teach you how to start a meditation practice.
14. Be more present
Research indicates that being more present may enhance life satisfaction by reducing negative thoughts, which in turn can improve psychological well-being.
Making a New Year’s resolution to be more mindful and present may help you feel more content in your everyday life.
Spending less time on your phone, taking a moment to notice your surroundings, and listening attentively to others are simple ways to be more present.
15. Stop negative self-talk
Negative self-talk can chip away at your confidence and well-being. Consider making a New Year’s resolution to engage in more positive self-talk and to challenge unhelpful, critical thoughts.
This can strengthen your overall self-image and inspire others to speak more kindly to themselves as well.
You might start by reframing harsh thoughts, for example, turning “I always mess things up” into “I’m learning, and it’s okay to make mistakes,” or by speaking to yourself as you would a friend, offering encouragement like “You’re doing your best, and that’s enough.”
16. Limit screen time
Many people depend on their phones and computers for work and entertainment. However, spending too much time on electronic devices, particularly on social media, has been linked to depression, anxiety, and loneliness in some studies.
Setting a resolution to cut back on the time you spend scrolling through social media, watching TV, or playing computer games may help boost your mood and enhance productivity.
These self-care resolutions focus on making time for yourself, supporting your well-being, and finding activities that help you feel balanced and energized.
17. Take more “me time”
Taking time for yourself is not selfish; it’s essential for optimal health and well-being.
For individuals with busy schedules and limited time, making a resolution to prioritize self-care may require some planning. However, it’s well worth the time investment.
Self-care doesn’t have to be elaborate, expensive, or time consuming. It’s simply time you carve out for yourself to take care of your mind and body.
This can mean taking a bath every week, attending your favorite weekly yoga class, preparing a healthy meal for yourself, going for a walk in nature, or getting an extra hour of sleep.
18. Get more quality sleep
Sleep is a vital component of overall health, and sleep deprivation can have severe consequences. For instance, lack of sleep may increase your risk of weight gain, heart disease, and depression.
There are many reasons why people don’t get enough sleep, so it’s essential to examine your schedule and lifestyle to determine the best ways to improve both sleep quantity and quality.
Decreasing screen time before bed, reducing light pollution in your bedroom, cutting back on caffeine, and getting to bed at a reasonable hour are some simple ways to improve sleep hygiene.
19. Take a vacation
Taking a vacation, even a short one, may have significant and immediate positive effects on stress levels and may enhance well-being.
In the new year, make a resolution to take a vacation with friends, family, or by yourself.
Whether you travel to an area you’ve always wanted to visit or simply plan a staycation at home, taking time for rest and relaxation is essential for your health.
20. Try a new hobby
It’s common for adults to let once-loved hobbies fall by the wayside as they age, due to busy schedules or a lack of motivation.
However, partaking in a hobby that you love can help you live a healthier, happier life.
Make a resolution to try out a hobby that you’ve always been interested in or pick back up a hobby that used to bring you joy.
These preventive health resolutions focus on proactive care and creating a safer, healthier environment to support your long-term well-being.
21. Use healthier household products
It’s evident that what you put into your body can significantly impact your health. However, what you choose to put onto your body and what products you use in your home matter, too.
Make a New Year’s resolution to purchase more natural beauty products, household cleaners, laundry detergents, and personal care products to create a healthier environment for yourself and your family.
22. Visit your doctor
Getting examined regularly by a healthcare professional is important for many reasons. Having regular blood work and necessary screenings can help spot potential problems before they turn into something more serious.
Although the frequency of doctor’s visits depends on various factors, including the type of medical care, age, and medical history, most experts recommend visiting your primary care physician at least once a year for a checkup.
23. Take care of your teeth
Maintaining your oral health is a New Year’s resolution idea that can and should be sustained for life.
Brushing and flossing your teeth regularly can help prevent oral conditions like gum disease and bad breath.
What’s more, some research suggests that gum disease may be associated with serious health conditions, such as Alzheimer’s disease, making oral care all the more important.
In addition to regular brushing and flossing, most dentists recommend a checkup and cleaning at least once, but ideally twice, a year.
Though most New Year’s resolutions are only kept for a short period, the healthy resolutions listed above are sustainable ways to improve your physical and emotional health that can be followed for life.
Creating a healthier relationship with food and taking better care of your body and mind can significantly improve your overall health in numerous ways.
This New Year, try out a few of the resolutions in this article to help make this year, and the years that follow, the healthiest and happiest possible.