Forget Your New Year’s Resolution: 5 Easy Habits To Adopt Now

Published: February 02, 2025

New year’s resolutions can be terrific… in theory. Most people who set a goal for the new year ditch them within the first month. But it doesn’t have to be all or nothing. Since most resolutions are focused on living healthier, there are simple tweaks to your daily routine that, over time, can add up to significant benefits. Keep reading to learn about five easy habits to incorporate throughout the new year to boost your health.

Drink water with every meal. It may taste like nothing, but it benefits nearly everything in your body. Water is important for your bowel movements, because it keeps things moving. It keeps your skin hydrated and maintains elasticity. It helps your body transport nutrients and oxygen, regulate temperature and flush out waste. Staying well hydrated gives your body more energy, lubricates your joints and helps you to avoid headaches, muscle cramping, dizziness, and fatigue.

Try to drink at least six to eight glasses a day. If that seems like a lot, consider starting your day with a glass or two of water and then drinking an additional glass or two with every meal. If you’re on the go, carry a water bottle with you and try to refill it a few times throughout the day so you can hit your goal.

Add a vitamin D supplement. Chances are you’re deficient in vitamin D due to limited sun and daylight exposure this time of year. Vitamin D is an important ingredient in your overall health. It is important for your mood, as it may help to reduce depression symptoms and supports bone health, decreasing risks of osteoporosis. It is also beneficial for your immune system, reducing the likelihood of developing severe infections from respiratory viruses like Covid-19 and flu. It can also support overall heart health. Look for a supplement that offers 1,000IU and take it daily.

Park at the back of the parking lot. Or take the stairs instead of the elevator. Another great idea is to stream a short workout video on your computer from the comfort of your home. Any choice that moves your body for a few minutes is a smart one. There’s no excuse to not exercise, it’s just a matter of finding the time. And it doesn’t have to be 30 minutes or an hour; small, intermittent periods of movement a few times a day have shown health benefits. Exercising two or three times/week will improve your mood, sleep habits, and cognitive function. It can help to lower blood pressure, increase energy levels, and strengthen your bones. Plus regular exercise helps with weight-loss management.

Start and end your day with 10 slow, deep breaths. There is a wide range of benefits to deep breathing, especially for stress reduction. The influx of oxygen helps clear the mind and calm anxiety. And generally, the act of taking a deep breath makes you pause from what you’re doing and gives you time to refocus and readjust the way you’re thinking. Each morning and evening, try the 4-7-8 technique, where you breathe in slowly for four, hold for seven, and then breathe out for eight.

Increase daily fiber. Most Americans only get half of the recommended fiber each day. To boost your fiber intake closer to the 28-grams-a-day goal (depending on one’s age), try to eat more fruits like berries and vegetables like avocados. You can also add grains like brown rice and whole-wheat bread, and incorporate beans and lentils, into your meals. Increasing your daily fiber will help protect against heart disease, diabetes, obesity, some cancers, and speed up your metabolism.

Put the cigarette down. If you’re struggling to quit smoking this year, start with the act of putting down the cigarette and picking up a healthier habit. After all, each cigarette shortens your life by about 11 minutes, in addition to causing cardiovascular disease, pulmonary disease, and worsening diabetes, to name a few.

A lot of people relapse because they’re stressed or out of habit. Every time you have an urge for a cigarette, have a glass of water, go for a walk instead or eat a healthy snack. The simple act of distracting yourself from smoking may help you avoid relapsing.


Featured Expert/ Author

Family Medicine

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