New Year, Same You, Better Habits
January is here, and with it comes the temptation for all-or-nothing resolutions, however the key to long-term health is about small, meaningful shifts that lead to sustainable change.
Have a look at some ideas below:
1.Small, Effective Health Tweaks for Changes
Why it matters: Consistency beats intensity when it comes to forming habits. Instead of massive overhauls, try making small changes that fit into your routine.
Hydrate: Start your day with a big glass of water before coffee or tea.
Move more: Incorporate "movement snacks" into your day, like a 5-minute stretch break or a quick walk around the block after lunch.
Practice gratitude: Research has shown that practicing gratitude boosts mood and rewires your brain for positivity so how about writing down one thing you’re thankful for each evening.
Greens: Add a handful of spinach or kale to your morning smoothie, lunchtime sandwich or scrambled eggs for an easy nutrient boost.
Pro Tip: Set yourself habit triggers such as leaving your trainers by the door as a cue for an evening walk, or put a water bottle by your bedside to hydrate as soon as you wake up.
2.Stress less: For a calm 2025
Why It matters: Chronic stress impacts everything from mood to immunity. January is the prime time for flu and other respiratory infections so help protect yourself.
Meditate: Use apps like Headspace or Insight Timer for quick, 5-minute guided meditations.
Breathe: Practice box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) during stressful moments.
Declutter: Tidy one small space at a time, like your desk or a single drawer to create a calmer environment.
Digital Detox: Establish “screen-free” zones such as the dinner table or bedroom, to reduce overstimulation and improve sleep.
Calm jar: Write your favourite self-care activities (e.g., lighting a candle, reading, or calling a friend) on slips of paper and put in the jar. Pick one whenever you feel stressed. Or fill a jar with glitter and give it a shake when you feel stressed. Watch the glitter fall whilst you practice the breathing above.
3. 2024 Review: Self-reflection and planning
Why It matters: Reflection helps you appreciate your progress and set realistic goals for the future. I have just had to revalidate my UK nursing licence, probably for the last time ever. We have to revalidate every 3 years, and it involves lots of reflection on what we have done and learned. It is always a bit tedious gathering all the papers and having the discussions with another registered nurse to confirm but it shows areas of improvement or changes and is necessary for good practice.
Have a go and ask yourself the questions below and reflect on 2024:
Reflection:
Achievements: What are three things I’m proud of from 2024 (big or small)?
Lessons learned: What did I overcome, and how did it help me grow?
Gratitude: What brought me joy last year?
Planning :
2025 is…: Choose a word for the year (e.g., “balance,” “strength,” or “connection”). Unlike traditional resolutions, which can be restrictive or overwhelming, a word is flexible, meaningful, and serves as a basis for decision-making and motivation throughout the year. I have heard lots of people say they are going to thrive in 2025.
Goals: Set 1-2 actionable goals for the next month, something specific. (e.g., “I will take a 10-minute walk during lunch three times a week.”)
Challenge: Find a friend to hold you accountable and schedule in a check-in as needed. Keep going and change your goals as needed.
Here's to a year of better habits! Let’s make 2025 the year we commit to showing up for ourselves every day.
Carrie Cannon, Certified health coach and nurse