Need some inspiration for healthy new year’s resolutions?
Creating a list of resolutions can be overwhelming. As you write out your list, consider focusing on healthier choices that will lead to more productivity, happiness, and mental well-being. These will be the most rewarding, even if the discipline aspect gets a bit challenging.
If you want to set goals that will help you become a better version of yourself today and in the future, then this healthy new year’s resolutions list is for you. Start with this list and build it out to make smarter health choices in the new year.
You’ll be glad you didn’t skip resolution creation when the end of the year rolls around.
Below, we cover a variety of healthy new year’s resolutions — some will offer immediate benefits while others may take some time.
Either way, the goal is to create a healthier version of yourself! Whether you keep a planner, use an app, or write down your resolutions, make sure you have a way to keep track and celebrate your milestones for the best chance of success.
Here’s a look at resolutions to explore this upcoming year:
New year, new you. Yep, it’s time to try something new. Make it your mission to try something new once a month. Whether it’s a new recipe, a new fitness class, striking up a conversation with a stranger, walking in a new neighborhood, or volunteering, trying new activities is healthy. Not only does it get you out of your comfort zone — and helps you push past fear — but it will expand your sense of happiness and self-fulfillment. Time spent becomes more memorable, and it allows you to progress and grow in new ways when you explore the world with curiosity.
If you’re feeling motivated to be healthy, now is the time to schedule all of your annual health screenings for the year. Pull out your calendar and give your docs and specialists a call. Keeping up with your annual physicals and check-ins will help your docs catch anything new or abnormal. Or, it may just be a checkmark for another good year of health!
Our feet do heavy lifting every single day. If it’s been a while since you have gotten new sneakers or shoes, it may be time for new ones. Shoes should provide the necessary support to keep your body in alignment so your body isn’t overcompensating and causing other aches. A good pair of shoes can also prevent corns, blisters, and ingrown toenails.
When was the last time you read for pleasure? Make a commitment now to start reading more. Perhaps instead of scrolling on social media before bed, you can pick up a book. Reading is shown to improve memory, increase vocabulary, reduce stress, and also helps with sleep readiness.
Another way to strengthen your brain and overall mental health is to meditate. Meditation can calm your sympathetic nervous system and over time can improve memory and resilience. It’s also been shown to reduce anxiety and improve emotional health.
Related: How to Start Meditating Daily for Better Overall Health
The benefits of exercise are vast. You’ll boost your immunity, sleep better, and have less anxiety. Physical activity also reduces the risk of serious diseases like obesity as it helps you maintain healthier body weight. You may also find it increases your energy, improves your mood, and can boost self-confidence. It’s all backed by science, too!
Do you need all your stuff?” You know, the loose items in the car, the massive piles of unfolded clothes in your closet, all those mismatched Tupperware… If you want an automatic boost of productivity, take ten minutes each day to declutter. This isn’t the same as organizing, which is a whole other process. Decluttering — like getting rid of your pile of junk mail on the counter — can help boost your mood and clear your mind.
Related: Cut the Clutter: The Benefits of Minimalism Employees Will Love
If you’ve been wanting to try therapy for some time, there’s no better time than a new year. If you’re in search of relief from anxiety, depression, and self-defeating behaviors, therapy can make a difference. Call your insurance provider to see how to get set up with seeing a mental health professional. It’s easier than you think and can make your life a whole lot better.
Sleep is a must for a healthy you all throughout the year. If you’re constantly feeling exhausted and unmotivated, a lack of quality sleep may be to blame. Try the obvious hacks first: A cooler bedroom, a comfy pillow, no electronics an hour before bed, etc. Other issues could be eating too close to bedtime or too much caffeine late in the day. If you’re concerned about sleep, chat with your doc about using supplements like melatonin or GABA to help with better rest.
Volunteering is an excellent way to stay healthy both mentally and physically. It connects you to others in the community while also providing you with feel-good experiences of helping others. Studies indicate volunteering has bigger health impacts, too: It lowers depression rates and can also increase self-esteem.
Need a reason to stay on the treadmill longer? Listen to a podcast or audiobook to keep your sweat session going. Podcasts are a great way to be introduced to new ideas, topics, and concepts. It also cuts down on screen time while providing you with beneficial content. Your app store has thousands of podcasts to listen to; it’s worth trying it out to see what you think!
If your water habit needs some help, this is your sign. A recently published study from the National Institutes of Health found sufficient hydration is even more important than previously thought. The 25-year study found that adults who aren’t hydrated well can age faster and are at higher risk of chronic diseases. Those who weren’t as well hydrated are also more likely to die younger, according to the study.
Tired of stressing about money? Then it’s time to start looking closely at your budget. Don’t have one? It’s time to make one! Where can you cut “wants” from your spending habits? Whether it’s your daily cup of coffee or your gym membership or streaming services, there are always ways to cut back. You don’t have to suffer, either. Just get creative — make your coffee at home with a fancy store-bought syrup; subscribe to a cheaper online at-home workout program; consider a movie night once a week over nightly binge show sessions.
Looking to quit smoking this year? Not only will your lungs benefit, but research shows quitting smoking may also reduce your anxiety and depression symptoms, too. Kicking your smoking habit can also reduce your risk of heart disease and recover your sense of taste and smell. Considering vaping? While vaping may have “fewer toxins” than cigarettes, there is still nicotine in e-cigarettes, which still is harmful to your health. Create a game plan and look for free support to quit and you’ll likely succeed in your resolution!
There’s something about a vacation that’s so wonderfully relaxing and rejuvenating. That’s why you should start planning for your next one now. If you don’t plan for it, the chances of it happening are slim. Travel has long been linked with greater creativity and happiness, but simply thinking about your pre-planned trip can bring you joy, too.
Ready to shake up things for your palate? Then it’s time to bust out your cookbooks (or go get some from the library!) and start trying your hand at cooking new foods. Doing so breaks up the monotony of your weekly menu. It may also help you to break out of your food comfort zones and try healthier versions of foods you love.
If you’ve often let your stress go unchecked, why is that? Pay attention to how you can recognize your stress levels creeping up so you can better manage them. Unchecked stress can lead to a myriad of health problems, including insomnia, high blood pressure, obesity, and even heart disease. How can you mellow out more? Listen to music, do yoga, go for a drive, take a walk, talk with a friend… the ways to chill out are endless. Make it happen more often to keep your stress in check.
Are you a creature of habit? Most of us are. It feels safe. But sometimes, especially when a new year rolls around, it’s good to change up your life. Doing so can invite new feelings and experiences that can prevent burnout and bring more excitement to your life. A changed routine can lead to increased focus, more creativity, and improved memory. Whether you drive a different way to work in the morning, move your workouts to the morning, or do something unconventional for you, the goal is to get excited about the change.
Need to switch up your routine or meet new friends? Committing to education or a new hobby is a great way to do both. Whether you join an online class or get out to a local college, art studio, or other classroom experience, put yourself all in. Mark it on your calendar and get excited about it. The more you learn and keep learning as you age, the lower your risk of diminished cognitive functioning and dementia, research shows.
If you often feel overwhelmed by anxiety and technology is a big part of your life, consider a day to fully unplug. Skip the news, ignore your phone, and unplug fully for a day. You may be able to fully relax, enjoy the outdoors, cultivate a new friendship, enjoy a current friendship, or just generally be present. It will recharge your energy to take a little tech break.
Scary as it is, the Centers for Disease Control and Prevention CDC reports that nine of the 10 people who experience cardiac arrest outside of a hospital will die. CPR, though, can improve the chances of survival. Knowing CPR can help someone suffering from cardiac arrest regain their heartbeat and potentially consciousness as well before paramedics arrive. This is a skill that can help loved ones and even strangers. There is a hands-only method that can be learned as well.
Having a better understanding of your mental health is good for you and those around you. Nurturing your mental health daily can help you better control your mood and reaction to life events. It can also increase your productivity and help you better navigate challenging experiences when you check in on your mental health. Therapy, journaling, meditation, exercise, and gratitude lists are all ways to keep your mental health on the right track.
If you need help feeling a little more positive, creating a gratitude list each day can help. Once a day, think of three things you’re grateful for in your life. It can be as simple as seeing flowers bloom outside your window or as extravagant as buying the new car you’ve always wanted. Even simple things like enjoying a cup of tea, a quiet walk, or a cuddle with your pet count! Write it down and mull it over.
Know that feeling of getting out of bed and feeling tight and stiff everywhere? It means your body needs a good stretch. Do it daily and your body will feel more flexible. Doing so before bed and when you wake up can increase muscle blood flow and improve your ability to do daily activities more easily.
One simple way to improve your health immensely this year? Laugh. A lot. It really is the best medicine. Laughing not only increases your heart rate but also increases your oxygen intake as well, giving your body more of the good stuff it needs! Northwestern Medicine reports laughing can also improve your immune system and reduce stress.
Too much time on social media isn’t good for anyone’s mental health. Research shows social media usage can cause issues with anxiety and depression. Thanks to its ability to make people feel the need to keep up an image or compare, it’s easy to fall into the trap of not feeling good enough. Cut back on your social media time (even deleting the apps off your phone can help!) and see if it makes a difference.
There's no doubt about it that adding greens to your diet is a good thing. Make it a goal to increase your willingness to try greens. Be sure to add some to every meal for fiber and nutrients that will keep you full and reduce inflammation. Lettuces that are reddish in color or dark pack the biggest nutrient punch.
Is smiling your favorite? If not, it’s time to try to start doing more of it at least. Smiling helps the brain release neuropeptides which are known to reduce stress. Endorphins are also released and can contribute to a better mood. Economists have also found that smiling in the workplace has a positive impact on productivity, too. Happy people will work harder!
A strong affirmation — also known as a positive short phrase or saying — can go a long way for your health. Research indicates that positive affirmations said daily may increase your well-being and reduce stress. Sayings like “I am happy and healthy”; “I deserve to be happy” or “I love and respect my body” can go a long way in improving your mental outlook.
Related: Affirmations and Mental Health: Does Positive Talk Help Well-Being?
If you sit for most of the day, chances are good your posture could use some adjustments. Poor posture can cause a variety of health issues including aches, headaches, neck strain, and muscle fatigue. Make yourself a note and stick it on your computer to remind you to sit up straight. Apps and other posture gadgets can also be helpful.
If losing weight is one of your resolutions, it takes more than willpower to skip dessert. Losing weight is a compound effect of making a series of smart choices like daily movement, eating healthier, and yes, cooking at home more often. Make it your mission to cook at home more often so you can socialize with your loved ones, better control portions, and eat fewer calories. It’ll also save you time and money!
Success doesn’t come overnight. Remember to keep track of what you’re doing and how you’re working to achieve your goals. It’s easy to want to achieve everything yesterday, but slow and steady changes are what make all the difference.
When tackling your goals and resolutions, focus on the positives. For example, looking at reasons why you enjoy your exercise routine (instead of hating it) can make it easier to get those gym clothes on.
Take the time to build useful systems and a support unit to get you through the inevitable bumps down the road. You may fall off your goals due to illness, a family member’s illness, stress, or another reason. No need to give up. Have someone who will encourage you through these periods and keep you going.
Hate the word resolution? Come up with a new term: Goal, desire, outcome, etc., and make it feel more permanent and more achievable in your mind. You’ve got this!
What new year’s resolution are you most excited about? Share below!