Simple Health Habits to Jumpstart Your New Year
January 13, 2025
8 min read
The start of a new year always feels like a fresh chapter, doesn’t it? It’s a perfect time to set intentions, revisit routines, and focus on what truly matters—your health and well-being. But here’s the thing I’ve learned over the years, both personally and as a health and wellness writer: you don’t need a massive, overwhelming overhaul to make meaningful changes. Small, consistent habits are where the magic happens.
Hi, I’m Ashley Wells! I’m excited to guide you through some simple yet powerful health habits that can help you feel your best. I’ll share some tricks that have worked in my own life, along with ideas to tweak them so they fit into yours.
Sleep Foundations
If there’s one habit I can’t stress enough, it’s getting quality sleep. For a long time, I used to glorify late-night productivity. I’d stay up writing or researching, telling myself it was the only time I could focus. But the truth? I was running on fumes, and it absolutely showed—in my mood, my energy levels, and even how I handled stress.
What really opened my eyes was learning about the connection between lack of sleep and mental health. As indicated by the Centers for Disease Control and Prevention (CDC), inadequate sleep is associated with significantly increased odds of frequent mental distress.
The kicker? Participants who averaged 6 hours or less of sleep per night were about 2.5 times more likely to have frequent mental distress compared to those getting more than 6 hours. That fact stopped me in my tracks. It wasn’t just about yawning through the day—my mental well-being was on the line.
That’s when I decided to get serious about improving my sleep habits. And honestly, the changes I made weren’t huge or complicated, but they’ve been life-enhancing. Here are a few tips that have worked wonders for me:
1. Establish a consistent sleep schedule.
One game-changer for me was committing to a sleep schedule. I started going to bed and waking up at the same time every day—even on weekends. This trick helped regulate my internal clock, and within weeks, I noticed waking up felt easier, and I had fewer midday slumps. Even just aiming for an extra 30 minutes of sleep can do wonders!
Weekly Nugget: Even 30 extra minutes of sleep can recharge your brain and body. Prioritize rest—it’s the ultimate productivity hack!
2. Create an optimal sleep environment.
I also made small adjustments to my bedroom. Think blackout curtains, a white noise machine, and ditching clutter near the bed. These tweaks turned my space into a sleep sanctuary. Give it a shot—anything that makes you feel cozy and calm is worth the effort.
3. Digital sunset practices.
Something I learned the hard way was how screen time before bed messes with your sleep. Now I follow a “digital sunset” routine, which means shutting off my laptop and phone at least an hour before bedtime. During that hour, I’ll read, journal, or do something calming.
4. Pre-bedtime relaxation routines.
Speaking of calming, incorporating relaxation routines before bed has been a lifesaver. For me, it’s a cup of chamomile tea and a quick 10-minute yoga stretch. Whatever helps you unwind—maybe a warm bath or listening to soothing music—can fit right into this routine.
Mindful Movement
If you’re anything like me, you’ve probably felt that pressure to go all-in at the gym every January. Spoiler alert—it doesn’t have to be like that. Movement can be simple, enjoyable, and part of your everyday life.
1. Start with short daily walks.
A couple of years ago, I began taking short walks after lunch. Not only did it help me digest better, but it also became my time to clear my head and soak in some sunlight. Even a brisk 5-10 minutes can make a difference.
Weekly Nugget: Movement doesn’t have to be big to make an impact. A few minutes here and there adds up to a healthier, happier you.
2. Incorporate stretch breaks throughout the day.
If you’re stuck at a desk, stretch breaks are your best friend. I set a timer every hour to get up and do a quick stretch—it keeps my back and shoulders happy. My personal favorite? Cat-cow stretches. They’re quick and feel fantastic.
3. Find enjoyable forms of exercise.
One thing I tell everyone is to find movement you love. For me, it’s been dance workouts. I used to dread exercise until I discovered how much fun it could be.
"Maybe for you, it’s swimming, hiking, or yoga. The key here is joy."
4. Build activity into daily routines.
Another tip is to sneak activity into things you already do. Like, I’ll do squats while brushing my teeth or take the stairs whenever I can. These little bursts of movement really add up.
Nourishing Food Choices
Food is such a foundational part of health, but it doesn’t have to be complicated or restrictive. My approach? Focus on adding things in, rather than cutting things out.
1. Increase water intake.
I used to struggle with drinking enough water, so I got myself a cute water bottle I loved carrying around. Now, I aim for at least 8 cups a day, and I notice a big difference in my energy and skin.
Weekly Nugget: Struggling with water intake? Add a splash of lemon or cucumber for flavor, and watch your hydration soar!
2. Add one extra serving of vegetables daily.
One small, simple change I made was adding just one extra serving of veggies each day. Maybe it’s throwing spinach into an omelette or adding carrots as a side snack. Over time, these little additions become habits.
3. Mindful eating practices.
Mindful eating has been huge for me. I used to eat while working or scrolling through my phone, but slowing down to really enjoy meals has changed my relationship with food. I now savor every bite, and it’s made me more aware of my hunger cues.
4. Simple meal preparation strategies.
Meal prep doesn’t have to mean cooking for hours on end. I love chopping veggies or marinating proteins ahead of time—it makes quick, healthy meals a breeze. Even prepping one thing, like overnight oats, can help your mornings go smoother.
Mental Well-being
Mental health is just as crucial as physical health, and small daily practices can make a world of difference.
1. Five-minute daily meditation.
I’ll confess, I used to think meditation wasn’t for me—until I gave it another try. I started with just five minutes of guided meditation each morning. It’s become my grounding moment in the day, and I promise, it’s worth trying.
2. Gratitude journaling.
At night, I write down three things I’m grateful for. Some days it’s big stuff, like catching up with a friend, and other days it’s something as small as good coffee. Gratitude journaling has helped me shift my perspective in tough times.
Weekly Nugget: Focus on the small joys—a warm cup of tea, a kind word, or a sunny morning. Gratitude turns the ordinary into something extraordinary.
3. Screen time boundaries.
One habit I committed to this year was setting boundaries with my screens. Now, I try to spend the first hour of my day phone-free. It’s amazing how much calmer mornings feel when they’re not filled with notifications.
4. Social connection practices.
Reaching out to loved ones has also become a priority. Whether it’s a quick call, a coffee date, or even sending a funny meme—it all helps strengthen connections and boosts happiness.
Environmental Health
Your environment plays a big role in how you feel, so creating spaces that support your goals can make healthy habits easier to stick with.
1. Declutter one small space weekly.
I started tackling one small area of my space each week—like that messy junk drawer or the kitchen counter. Little by little, my home has become a place that feels more peaceful and organized.
2. Create a morning routine.
Mornings set the tone for the day, so I created a simple routine. For me, it’s a glass of water, a quick stretch, and planning one priority for the day. Your routine can be as short or detailed as you want.
3. Organize your workspace.
A tidy workspace helps me focus so much better! If you’re working from home, take a few minutes to clear off your desk and add something that makes you happy, like a plant or a photo.
4. Bring nature indoors.
Speaking of plants, adding greenery to my home has been such a mood booster. Plants bring a little bit of nature inside, and even something small like a succulent can brighten your space.
Sustainable Implementation
Here’s the thing about new habits—they stick best when you make them easy, rewarding, and adjustable.
1. Habit stacking techniques.
One method I swear by is habit stacking. It’s where you attach a new habit to an existing one. For example, I started doing a quick stretch right after brushing my teeth. It’s an easy way to make new habits automatic.
Weekly Nugget: Stack your habits! Combine a new practice with something you already do daily, and watch it become second nature.
2. Progress tracking methods.
Checking progress doesn’t have to be complicated. I love using a habit tracker app, but even a simple checklist works. Seeing those streaks grow is so motivating.
3. Celebrate small wins.
Don’t forget to celebrate! Whether it’s finishing your first week of daily walks or drinking more water than usual, those small wins are worth acknowledging. For me, it’s as simple as treating myself to a new book or a cozy evening in.
4. Adapt habits as needed.
And finally, remember that habits are flexible. Life happens, and there’s no shame in adjusting your routines to fit your current season. Progress is progress, no matter how small.
The Best Time to Begin? Right Now!
Starting the new year with healthy habits doesn’t have to feel overwhelming. By focusing on small, doable changes, you can set yourself up for success—no crash diets or impossible workout plans needed. Remember, wellness is a journey, not a destination, and it’s about finding what works best for you.
I hope these tips inspire you to take that first step. Whether it’s trying out just one or a handful, the important thing is that you’re caring for yourself. Here’s to a healthy, happy new year ahead!
