Kickstart Your Year with 6 Healthy Habits for a Vibrant Life

The new year is the perfect time to start building healthy habits. If you’ve made time to rest and re-energize in the midst of the busy holiday season (which I hope you have), the new year will feel like a fresh start and an opportunity to get back on track. Whether you want to eat healthier, grow physically stronger, or improve your mental well-being, it all comes down to the routine you practice on a daily basis.

As we usher in the new year, we can reflect on our health and wellness goals to ensure that our habits align with reaching them. One key strategy that has transformed my ability to progress towards my health goals with each passing day is habit stacking. This powerful technique involves integrating new habits into existing routines, making positive changes easy and effective. With each new habit that I introduce you to, I will also give you a strategy to seamlessly incorporate it into your daily routine.

Limit Screen Time 

If the first and last thing you do every day is browse your phone and check your work emails, you need to make a habit of limiting your screen time. When you wake up in the morning, try not to check your phone or laptop for the first half-hour of the day. Instead of being engulfed in the drama of the entertainment industry, use that time for yourself. Switch out your screen time for setting your goals and intentions for the day, making a healthy breakfast, or doing your morning workout routine. 

In the same way, you should make an effort to disconnect from your digital devices during your evening wind-down routine. Set a specific time to put your phone aside, unwind and relax before bed each day. This will increase productivity, decrease stress, help you sleep better, and improve your mood.  Replacing your tech time with a healthy wake-up and wind-down routine will help you feel refreshed and ready to tackle each new day ahead.

Cook More Meals at Home 

The holidays are full of good company and great food. After trying delicious new dishes at festive gatherings or restaurants, the new year is the perfect time to start crafting your own creations using your kitchen. Not only will cooking your meals save you money, but it will also help you get back on track with your health goals. When you cook, you can choose your ingredients, understand what you’re eating (and how much), and ensure that you eat a balanced diet full of all the nutrients you need. 

If you struggle to cook or feel like you simply don’t have time, start by making one meal a week or preparing your snacks at home. I have found that preparing my own nutritious breakfast is a quick and easy way to kick-start my day. You can do this by incorporating a homemade smoothie, overnight oats, or a hearty breakfast bowl into your morning routine. We all have to start somewhere, so stick with easy recipes until you feel more comfortable taking on more complex ones. By carving out the time in your schedule to cook, you are opening your mind to learning new things and healing your body through food.

Move Your Body 

Exercise is one of the most common healthy habits we attempt to start in the new year, but it never gets any less important as the year goes on. Try to incorporate movement into your day, every day, even if it’s just pacing around the house while talking on the phone. If you work at home or in an office and find yourself sitting all day long, use your lunch break to take a walk or do some stretches. If you can, take your exercise outdoors to get some fresh air and clear your mind.  

As a health and wellness coach and a human being, I’ve seen and experienced the impacts of regular exercise on physical and mental well-being. I have found that morning workouts are the most successful way to incorporate exercise into your daily routine. Why, you ask? If you lay out your exercise clothes in the bathroom the night before and place your sneakers right next to your bed, there is no way to escape exercise. This small effort eliminates the morning rush and creates a seamless transition from waking up to getting active. A small shift in your nighttime routine can lead to significant positive changes in your progress towards your health goals.

Establish a Sleep Schedule 

Sleep is such an essential part of health and well-being, but many of us tend to ignore our body’s need for rest. Try to stick to a sleep schedule that gives you 7-8 hours of sleep each night. You should be going to sleep and waking up around the same times each day, regardless of if it’s a weekday or weekend. This helps your body establish a natural sleep-wake cycle, so you get good quality sleep. 

If you have trouble falling asleep, try to cut down on the caffeine during the day and put your screens away at least an hour before bed. Additionally, make setting an alarm part of your nighttime routine, so that you at least have the opportunity to wake up when you want to. By protecting your sleep through a healthy wind-down and wake-up routine, you can improve the quality of your rest to energize you for your days.

Practice Self-Care and Hygiene  

Whether it’s getting a manicure or cooking a healthy, delicious dinner for yourself, prioritize more self-care this year. If you find it difficult to practice acts of self-care, start with building small but important hygiene habits, such as a nightly skin routine. Sometimes, it can be challenging to find the motivation or energy, but these small steps will tremendously help your mental and physical well-being.   

We can not properly care for others if we don’t care for ourselves first. A simple act of mindfulness can help center your mind, reduce stress and establish a positive tone for the day. This is an easy self-care practice to incorporate into your daily routine. Rather than scrolling through social media while you mindlessly down your first coffee of the day, swap out your phone for a journal. Incorporate deep breathing exercises, meditation or a gratitude journal into your morning routine while you slowly sip on your favorite brew. 

Boost Your Hydration

Making sure you stay hydrated throughout the day will help keep your body functioning at its peak performance level. When your body is dehydrated, it can cause fatigue, brain fog, and slower metabolism, all of which can be remedied by healthy hydration habits. Your hydration goal should be approximately half of your body weight in ounces of water per day. The amount of water that you’re supposed to drink daily doesn't seem like a lot until you actually try to tackle it. So if you're trying to keep up and it still seems impossible, don’t be discouraged. Take it one ounce and one day at a time.

One of the best ways to incorporate hydration into your day from the beginning is to habit stack. Associate drinking a glass of water with your tooth brushing routine in the morning and in the evening. Keep a water bottle on your bathroom counter to ensure that you start and end your day with hydration. These couple of extra sips can go a long way in promoting better digestion and overall well-being.

By incorporating these six simple and effective habits into your routine, you can kickstart the year with a renewed focus on health and wellness. Remember, small changes can lead to significant results, and habit stacking is a powerful tool to make those changes stick. Here's to a healthier, happier you in the year ahead!

Additional Resources
Not sure if you’re ready to take on the kitchen in the new year? I learned from Dr. Rani Polak that there are scientifically proven health benefits associated with cooking your own meals. In this article, he not only describes the physical and mental benefits of culinary medicine, but gives you guidance on how to make your own meals. Check it out here.

Interested in learning more about habit stacking and how you can apply it to all aspects of your life? Check out my previous blog on habit stacking here.

If this topic resonates with you but you are having trouble implementing

healthier habits for yourself feel free to book your free call with me here.