TL;DR: The updated Dietary Guidelines are simpler and more visually bold, with continued emphasis on whole foods and a stronger focus on protein. While the changes are unlikely to affect how most people eat day to day, they do matter for schools, workplaces, and healthcare settings that rely on clear nutrition guidance. 

The newest Dietary Guidelines for Americans are here, and they have sparked more conversation than most people would expect from a nutrition update.

Some supporters aligned with the ‘Make America Healthy Again’ movement cheered what they see as a return to real food and protein-forward guidance. At the same time, many registered dietitians and public health researchers raised questions about how the recommendations were developed.

Part of the buzz is visual. The guidelines are shorter. And they flipped a familiar symbol upside down by replacing MyPlate with an inverted food pyramid.

It is an attention grabber. No doubt about it. But for most people, the Dietary Guidelines will not decide what ends up on tonight’s plate.

What they do influence, often quietly, is how food is taught, funded, and recommended across workplaces, schools, and healthcare settings. That ripple effect matters.

So what actually changed, and why are reactions so divided?

Let’s break it down.

TL;DR: Motivation comes and goes, especially at the start of a new year. That’s normal. What really helps people keep going is discipline, not constant motivation. A short daily routine that includes reflection, simple ratings, clear lessons, and next-day priorities can build self-awareness and consistency over time.

January often feels like a clean page.

Fresh start energy. A quiet sense of possibility.

We flip the calendar and hope this is the year motivation finally sticks. For a week or two, it usually does. Then work picks up. Life gets busy. Energy dips. And that spark starts to fade, leaving people wondering if they already fell off track.

You didn’t.

Motivation was never meant to do all the heavy lifting. It comes and goes. What actually helps people move forward is discipline. Not the rigid, push-through-everything kind. The steady kind. The kind that shows up even on low-energy days.

That’s where a simple 10-minute journaling habit comes in.

Just ten minutes before bed to slow your thoughts, notice patterns, and reconnect with what actually matters. Over time, those pages build self-awareness, strengthen motivation, and create discipline that lasts beyond the first few weeks of the year.

Below, we break down a simple journaling framework you can use before bed. Keep reading to see how ten quiet minutes can make a surprisingly real difference.

TL;DR: If it feels like everyone around you is sick, you’re not imagining it. Flu cases, hospitalizations, and deaths are climbing fast this season, driven largely by a mutated H3N2 strain that spreads efficiently. While this year’s flu vaccine is not a perfect match, it still significantly reduces severe illness and disruption. 

If it feels like everyone around you is coughing, sniffling, or unexpectedly out of the office, you’re not imagining it.

This flu season is tough. And the data backs up what people are seeing in real time.

Flu-related illness and deaths are rising across the U.S., helping explain why sickness feels unavoidable right now. 

The United States is now experiencing its highest rate of flu cases in at least 25 years, with 19 states reporting the highest levels of respiratory illness measured by the CDC. As of Dec. 27, officials report at least 11 million cases, 120,000 hospitalizations and 5,000 deaths this season.

In other words, this isn’t just a rough patch. It’s a widespread surge that’s showing up everywhere, including at work.

Below, we break down what’s driving this season and what it means for workplaces trying to keep teams healthy and functioning.

TL;DR: You don’t need strict resolutions to have a great year. Instead of setting big, all-or-nothing goals, start with reflection. These 10 questions help you notice what supports your energy, what drains it, and where small shifts can make work feel more sustainable.

Every January, we’re told it’s time to reset.

New goals. New habits. New versions of ourselves.

The message usually comes in hot and loud. Do more. Be better. Fix what’s broken. And while goal setting can be helpful, it often shows up wrapped in pressure. Pressure to change fast. Pressure to be consistent right away. Pressure to somehow become a new person overnight.

But most of us don’t need another list of things to improve.

We’re already working hard. We’re juggling meetings, deadlines, family responsibilities, and the constant mental load of everyday life. What many people actually need at the start of the year is space. Space to pause. Space to reflect. Space to notice what supported their energy and focus last year and what quietly made things harder than they needed to be.

That’s where questions come in.

Unlike resolutions, questions don’t demand perfection. They invite curiosity. They allow honesty. They give you room to adjust as real life unfolds. Questions help you understand yourself better so you can make choices that feel sustainable, not exhausting.

Think of this less as a reset and more as a recalibration. A way to build a year that supports you, one thoughtful choice at a time.

As we wrap up another year of helping teams feel healthier, happier, and more human at work, we took a peek at what you clicked on the most in 2025.

Spoiler: you really love a good list.

Before we jump into the countdown, let’s take a moment to appreciate what a year it’s been. In 2025, you showed up for your wellbeing in ways big and small — a stretch between meetings here, a mindset shift there, a tiny habit that somehow changed everything. And along the way, you clicked, saved, shared, and revisited the articles that made you feel inspired, supported, or just a little more like yourself.

When we looked back at what you loved most this year, one thing became hilariously clear: you adore a good list. Top 10, Top 8, Top 12… if it’s numbered, you’re all in. And honestly? Same. There’s something comforting about a tidy set of tips that you can read in two minutes and try right away.

So here they are: the blogs you loved, bookmarked, sent to coworkers, and returned to on days when you needed a reset. A little inspiration. A tiny spark.

Let’s count down your top 10 of 2025.

TL;DR: Most of us do not drink enough water during the workday, and even mild dehydration can affect your mood, focus, and energy. Simple hydration habits like sipping before meetings, using a fun water bottle, adding fresh flavors, drinking warm water for a quick reset, or joining a team challenge can make staying hydrated easy and enjoyable.

Ever notice how differently your day feels when you’re even a little dehydrated?

Your head gets foggy. Your mood dips. Your focus wanders. Your energy tanks. Suddenly everything feels harder than it needs to be — from replying to emails to making simple decisions.

That’s because water isn’t just “good for you.” It’s literally fuel for your brain and body.

Your brain is about 75% water.
Your body is more than half water.
Even a1–2% drop in hydration can mess with your focus, memory, mood, and energy.

And yet… most of us forget to drink water all day long. Not because we don’t want to, but because we’re busy, distracted, and sipping coffee like it’s our full-time job.

Hydration doesn’t have to be complicated or boring. With a few clever tweaks, you can turn water-drinking into something that boosts your energy, sharpens your focus, and keeps you feeling more like yourself all day long.

Here are simple, fun ways to sneak hydration into your workday without thinking too hard about it.

TL;DR: Reset in 5 is a quick five-step desk routine that helps you breathe better, release tension, and get your focus back in just a few minutes. It’s your mid-day pause button — designed to calm your body, clear your mind, and help you feel more like yourself at work.

Some days, work feels like a sprint that forgot to include water breaks. Your shoulders creep up, your jaw tightens, your eyes glaze over, and suddenly you realize you’ve been breathing like a tiny stressed-out hamster.

You don’t need an hour-long yoga class to reset.

You just need five minutes.

Five simple moves.

Five tiny rebellions against the slow creep of desk-induced doom.

This routine is built for the days when you’re juggling too much, moving too fast, or forgetting you have a body attached to the brain you’ve been using all morning. It’s your mid-day reset button. Your nervous-system rescue mission. Your quiet signal that you get to pause, breathe, and start again.

Ready for a reset that actually works and takes almost no time?

Let’s do it.

TL;DR: Only 1 in 4 employees strongly believe their organization cares about their well-being. When people feel cared for, they’re more engaged, more loyal, and less stressed. As organizations face rising costs, shifting expectations, and growing burnout, the future of work depends on how well leaders build cultures of care.

You can feel it the moment you walk into a workplace that genuinely cares about its people.

Not the “look, we bought a meditation app” kind of caring — the real kind.

The kind that shows up in how teams treat each other, how leaders communicate, and how work actually gets done.

For years, organizations have understood the basics: supporting well-being leads to healthier people, stronger teams, and better business outcomes. That part hasn’t changed. What has changed is the way we think about well-being itself.

Employee wellness is no longer a side project. It’s becoming core business infrastructure. The systems, habits, and cultural norms that fuel performance.

But this shift isn’t happening in a vacuum.

Economic pressure, changing employee expectations, and rising healthcare costs are pushing organizations to rethink what meaningful support actually looks like. The result is a moment of real choice.

Heading into 2026, the question becomes:

Will well-being evolve into a true engine for growth and culture. Or continue to sit on the sidelines as an unrealized promise?

TL;DR: The holidays can feel busy and overwhelming, so self-care matters. Slow down with small routines, protect your time, notice little joys, support your body, and give yourself permission to rest. 

The holiday season has that weird ability to feel both magical and mildly unhinged at the same time.

There are glittering lights. There are festive gatherings. There are family traditions that somehow require both emotional stamina and engineering skills. Meanwhile, your to-do list is quietly multiplying.

We’re told it’s “the most wonderful time of the year,” but honestly? For a lot of people, it’s also the most demanding.

And then there’s the pressure.
Pressure to make memories.
Pressure to be a Pinterest Mom with flawless sugar cookies.
Pressure to serve Hallmark-main-character energy at all times.
Pressure to feel joyful even when you’re running on vibes and caffeine.

It’s… a lot.

Which is exactly why seasonal self-care matters. It’s not about tapping out or skipping the season. It’s about giving yourself enough space, energy, and emotional support to actually enjoy it — to feel grounded instead of frazzled, calm instead of chaotic, and present instead of pulled in a hundred directions.

Think of this guide as your holiday permission slip. It won’t eliminate the chaos, but it will help you stay human inside it.

Ever catch yourself saying, “I can’t do this” or “It’s just not my day”?

We all do it.

But your words aren’t just commentary, they’re instructions to your brain.

When you speak with kindness, curiosity, and possibility, you open doors in your mind that lead to action and progress. Words like “I can,” “I will,” or “I’ll try again” create energy. They remind your brain that there’s still a path forward, even when things feel uncertain.

Think about how different it feels to say “I’m stuck” versus “I’m figuring it out.” One closes the story. The other keeps it going. That’s the quiet power of hopeful language, it helps you move from obstacles to options, from doubt to determination.

Let’s explore how shifting your words can help you see new paths, strengthen your mindset, and build more hope every day.