January is a time for embracing a sense of calm, reflecting on the past year and setting intentions for the months ahead.

With the holiday gatherings, holiday travel and holiday stresses behind us, the first month of the new year presents an opportunity to visualize what you want and decide who you want to be. Are you aiming for better health or more social connections? Do you want to challenge yourself to learn something new? This is your chance to fill the blank slate that is 2026 with healthy habits and attainable goals. So grab a notebook and pen, brew a cup of coffee or tea and set aside some time to dream. We’ve created a list of practices to consider as a starting point while you ponder your own priorities.

1. Dip into dry January. Taking a month-long break from booze has become a time-honored tradition for tipplers everywhere. Alcohol is associated with a number of health risks, according to the Mayo Clinic, including certain cancers, liver disease and cardiovascular disease. Dry January offers an opportunity to step back and assess your relationship with alcohol. Along the way, you may also notice a few health benefits that come with abstaining, including improved sleep, mental clarity and boosted energy. And by cutting out those calories, your pants may even fit a little better by the end of the month. 
2. Put your new health insurance policy to work. Good health and good health care often go hand in hand. January is an excellent time to familiarize yourself with your health insurance policy. Log in to your Blue Cross and Blue Shield of Alabama account and learn about your health benefits. Then, make an appointment with a primary care doctor for a physical. During that time, you can learn about any potential health concerns and talk about actions you could take that may improve your health. This is also a good opportunity to get up-to-date with any immunizations and screenings your doctor recommends.
3. Schedule time for yourself. When you fly on an airplane, flight attendants advise passengers to put their own oxygen masks on first, before helping others in case of an emergency. The concept applies to daily life, too: to show up for others, you have to take care of yourself. Starting this month, put time on your calendar just for you, and then spend that time in the way you need. That could mean going to a yoga class, meeting up with a friend, reading a book or simply soaking in the tub. Whether you can spare a few hours or just a few minutes, make the most of whatever “me” time you carve out. And remember, taking care of yourself is a priority, not a luxury.
4. Learn something new. Have you always wanted to learn a language? Do you dream of playing an instrument? Could you benefit from brushing up on your computer skills? There’s no better time than the present. In addition to acquiring novel skills, research shows that learning new things helps to improve your memory and attention, which is increasingly important with age. Plus, if you sign up for an in-person class, you’ll have the benefit of meeting people in your community who share your interest and could become new friends.
5. Get up and move. After the holiday rush, it’s all too easy to sink into the couch and binge on the latest series while polishing off the last of the holiday sweets. That’s fine in moderation, but be sure to balance your couch time with physical activities that get your blood pumping and your endorphins flowing. Regular exercise has been shown to decrease the risk for heart disease, stroke, type 2 diabetes, high blood pressure, dementia, Alzheimer’s and certain cancers, while also helping to improve sleep, memory and how you think. And with Alabama’s mild winters, the natural world is your oyster! Hiking, biking, golfing—all are within reach. Or, for something new, head to the nearest Fitness Court. A Fitness Court is an outdoor gym designed to support a full-body workout. Blue Cross and Blue Shield of Alabama is partnering with the National Fitness Campaign (NFC) to fund these workout spaces all across the state, so that, in time, they’re accessible to all.
6. Do something nice for others. When you do a good deed—whether it’s volunteering at a local food pantry or mowing the lawn of a neighbor—you’ll reap mental health benefits, too. According to Mental Health America, doing something kind boosts the chemicals in your brain that make you feel good. The result: an improved mood and feelings of well-being. Look for ways to help out others whenever you can, and see what it does for your own outlook.
7. Limit the ultra-processed foods you eat. It’s becoming more and more clear that junk food is exactly how it sounds: junk. Foods that are ultra-processed ‚ such as chips, crackers, cookies, hot dogs, sugary drinks, fast food, sweet cereals, ready-to-eat/ready-to-heat meals and other items, make up nearly 75% of the food supply in this country. These foods can be hard to resist: they’re cheap, they’re easy to grab and they’re designed for crave-ability. But they’re also harming our collective health. Eating a lot of ultra-processed foods can increase your risk for stroke, cognitive impairment, obesity and diabetes, to name just a few conditions. In the coming year, try to be more mindful of what you eat and why. On your regular grocery trips, stock up on fresh fruits and vegetables, nuts, string cheese, hummus, popcorn, plain Greek yogurt, oatmeal and other convenient snacks, so you can easily grab something healthy when hunger hits.

Setting goals is a respectable way of pushing yourself to do better and be better. This year, as we move further into 2026, take the time to challenge yourself to continually improve. Along the way, be sure to reflect on where you’ve come from, and celebrate the victories you’ve already had. That can be a great motivator as you work towards your latest intentions.