The new year is here, and with it comes a secret superpower: the ability to hit “refresh” on your life, and adopt healthy habits that may boost your energy and optimism for what’s ahead.
While many people are tempted to make big changes in January, the truth is that even small adjustments can lead to big results when you commit to making them a part of your routine. From healthy breakfasts to lifelong learning pursuits, here are some ideas for healthy intentions to kick off 2025.
- Start your day with a stretch. Stretching doesn’t feel good, it’s good for you, too. According to Harvard Medical School, stretching can improve circulation and help you relax. Plus, when you stretch in the morning, you’re setting the vibe for the day by prioritizing your health.
- Eat (or drink) a healthy breakfast. Your first meal also sets the tone for the day! Even if you only have time to eat something small and/or on-the-go, make it something healthy, like a smoothie with fresh fruit, oatmeal with berries, low-fat yogurt, avocado toast or a simple apple with peanut butter. The American Heart Association offers some additional ideas here.
- Design an exercise routine that’s doable. The best workout is one you’ll actually do. If you’re struggling to commit to regular physical activity, think about what gets in your way and find a workaround. Maybe that entails creating a regular schedule, finding an accountability partner, investing in a gym membership, trying out a new-to-you activity or something else. If it doesn’t stick, don’t give up! Make adjustments until you find a plan that works.
- Stay on top of your vaccinations and screenings. Be active in your own healthcare by taking the steps needed to prevent illness (through immunizations) and detect any changes to your health (through screenings). If you don’t have a regular doctor or primary care provider, make it a goal to find one this month—even if you feel healthy.
- Learn something new. Education doesn’t have to stop with formal schooling. In fact, when you learn something new, research shows it keeps your mind sharp — especially as you age. Maybe you’ve always wanted to learn how to knit, or speak Spanish. Perhaps you’d like to learn new technology skills, like web design or computer programming. You could find that your local library, park district or community center offers these kinds of classes and more. If nothing else, taking a class will give you interesting things to talk about with friends and family!
- Do a deep cleaning of your home. It feels phenomenal to get rid of the clutter and dust. The mere act of cleaning gets you moving and the process may help decrease stress. Plus, when you donate items you no longer use, you get the added benefit of helping someone in need.
- Make “dates” with friends and loved ones. In the post-holiday slump, it might be tempting to hibernate all through January. But social connections are a form of self-care! Be sure to connect with friends and family and make time to see one another. Love and laughter are good for your health.
- Start a journal. When you sit down to write, there’s no telling what will come out of you. Journaling is a great way to process situations and emotions, ponder big decisions and practice gratitude. Start out slowly, aiming for once a week. If you find the exercise enjoyable, work towards making it a daily habit.
- Cut back on booze. Some people dabble in dry January. Others opt for a “damp” January, which allows for an occasional cocktail. Both are good intentions. It’s fairly widely accepted now that no amount of alcohol is considered safe when it comes to your health. According to the Mayo Clinic, heavy drinking can increase the risk for certain cancers, along with liver disease and cardiovascular disease. Drinking has also been linked to injuries and accidental death. If you’re concerned about alcohol and your health, consider going dry or damp this month and see how it makes you feel.
- Quit smoking. One of the biggest gifts you could give yourself in 2025 is to put down the tobacco. If you quit now, you’re reducing your risk for a number of health conditions, including heart disease, lung disease, cancer and other related illnesses. If you’re struggling to quit, the Centers for Disease Control and Prevention lists resources.
- Plan a vacation. Want to boost your happiness? Book a getaway! One of the best things about traveling is the anticipation of the trip, whether it’s two nights or two weeks.
- Learn your family history. Discovering your roots can be fascinating, whether it’s through a genealogy site or by talking to family members. As you learn more about who you are and where you came from, be sure to also ask some questions about health issues that have impacted your family. That’s important information to know and to share with your doctor.
- Take a break from screens. Every so often, it’s important to remind yourself that your phone is not an appendage. Leave it in the other room for a few hours, or, better, leave the house without it for a full day. Fill that extra time with other pursuits, like reading, talking to people in real life, meditating or just enjoying the peace and quiet.
- Make your bed in the morning. It sounds like a small thing. But, really, it’s an act of kindness that your morning self is doing for your evening self. There’s something incredibly satisfying about sinking into a lovingly made bed — it’s an important reminder that you’re worth it!
- Set a calendar reminder to review this list monthly. Every year, people make resolutions but give up on them when they feel overwhelmed or distracted by the demands of life. The list above is filled with changes you should be able to make with a small, ongoing commitment. Set an alert on your calendar each month to revisit the list and keep yourself accountable.
