In The Pursuit of Happyness, Will Smith’s character says, “If you want something, go get it, PERIOD.” But we all know that this is only sometimes how it works.
Like many, I’ve been armed with a list of New Year’s resolutions that usually fizzled out by February. Gym membership cards gathering dust, and the Duolingo notifications I’d ignored for months are proof that I’ve tried before.
However, fresh starts aren’t always those grand gestures or dramatic transformations we see in movies. Real change, as I’ve learned through countless tries and failures, happens in our small, everyday choices. It’s in choosing water over soda or taking the stairs instead of the elevator.
This is not just another list of resolutions. I’m sharing practical habits backed by science and real-world experience that turned my start-and-stop journey into sustainable progress.
Here are 13 resolutions that can make the new year a healthier and happier one for you.
Exercise Regularly
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Did you know that over 75% of Americans do not get enough exercise? According to the American Heart Association, everyone should get at least 75 minutes of vigorous activity or 150 minutes of moderate activity weekly.
There’s no better time to start than the new year. It’s important to start small. A 10-minute walk during lunch breaks or dancing to your favorite songs can work wonders.
If you need extra motivation, find an exercise buddy. Remember, consistency beats intensity when starting.
Stay Hydrated
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The human body is roughly 60% water, yet 75% of Americans are chronically dehydrated. Proper hydration should be one of your New Year’s resolutions. Aim for eight glasses of water daily. If you have trouble hitting this target, set reminders on your phone or always keep a marked water bottle near you. Add cucumber, lemon, or mint if plain water is too boring.
One way to check your hydration levels is your urine. Light yellow indicates proper hydration and darker colors mean you need more water.
Improve Your Diet
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Small changes in your diet can make big impacts. Instead of processed snacks, choose more fruits and nuts. The 80/20 rule is a great way to improve your diet — eat nutritious foods 80% of the time and enjoy treats 20%.
A Harvard study shows that adding just one extra serving of vegetables daily can significantly improve health. Preparing meals on weekends can save time and reduce unhealthy food choices.
Get Enough Sleep
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Adults need 7-9 hours of quality sleep, but 1 in 3 Americans need more. The benefits of quality sleep cannot be overstated, but it’s one part of our health that’s often overlooked. Quality sleep reduces stress, improves memory, and boosts immune function.
Consistent sleep-wake times, even on weekends, help regulate your body’s natural clock. As your new year’s resolution, aim to create a bedtime routine: dim lights, no screens 30 minutes before bed, and keep your bedroom cool.
Limit Screen Time
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Work, family, and the demands of daily life often mean we need to be more immersed in our phones and other digital devices. While it’s understandable, too much screen time is linked to poor sleep, eye strain, and decreased mental well-being.
Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. You can also use productivity apps like Forest or Screen Time to track phone usage.
Another effective method to limit screen time is to set screen-free zones, such as the dining table or bedroom. Replace some screen time with reading or outdoor activities as part of your resolutions.
Practice Mindfulness
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Just 10 minutes of daily mindfulness can significantly reduce anxiety and improve focus. Mindfulness doesn’t have to involve mental gymnastics. Start with simple breathing exercises. There are a couple of apps that offer guided mindfulness sessions.
Morning mindfulness sets a positive tone for the rest of the day. You can also try mindful walking or eating to incorporate awareness into daily routines.
Manage Stress
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You don’t want to go into the new year with the previous year’s baggage of stress. Over 75% of people suffer chronic stress, which affects them physically and mentally.
Incorporate stress relief habits like short walks, deep breaths, or listening to calm music. Studies show that just 60 seconds of deep breathing can lower cortisol levels.
As we pointed out above, regular exercise and adequate sleep are your best allies in stress management.
Learn Something New
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Learning new skills isn’t just for students. It boosts cognitive function and reduces the risk of dementia.
Pick something you’ve always wanted to know: a language, instrument, or hobby. Commit to 20 minutes daily, and before long, you should be making lots of progress. Learning in short, regular sessions is more effective than occasional long ones. Plus, mastering a new skill boosts confidence and provides a sense of achievement.
Platforms like Duolingo, YouTube, and local community classes can make learning more enjoyable.
Practice Gratitude
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It’s too easy to focus on the negatives and ignore the positive side of life. Research shows that people who practice gratitude are more likely to be happier and more optimistic.
Start a 5-minute daily gratitude journal listing three things you’re thankful for. Send a thank-you message weekly to someone who’s impacted your life. The brain can’t focus on anxiety and gratitude at the same time, making this a powerful tool for mental well-being.
Improve Financial Health
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The Nordic Psychiatrist says financial stress, such as debt and lack of financial stability, contributes to mental health decline and stress. Improving your financial health is no straightforward task and requires discipline.
Learn to track monthly spending and set something aside for savings. Even $20 weekly adds up to $1,040 yearly. Challenge yourself to cut down impulsive purchases and redirect that money to savings or debt payments.
Step Out of Your Comfort Zone
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Like most resolutions on this list, stepping out of your comfort zone is no mean feat. But the benefits are immense. Doing something that scares you releases dopamine and builds resilience.
Start small and build from there. A new food every week or taking a different route to work are great starting points.
Psychology Today reports that leaving your comfort zone just once weekly can significantly boost confidence. Growth often happens at the edge of comfort.
Develop a Morning Routine
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Most high performers swear by a consistent morning routine. You should have one if you’re looking to boost productivity, too. A five-minute routine that includes stretching, drinking water, and setting daily priorities is a great starting point.
The most effective routines start the night before. Prepare clothes and plan for tomorrow tonight. Place your alarm across the room to avoid hitting the snooze button.
Avoid checking your phone for the first 30 minutes of the day, as it can trigger stress and anxiety.
Build New Relationships
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Strong social connections not only make you happier, but they can increase longevity by 50%. As you step into the new year, join a local group aligned with your interest.
Schedule one social activity weekly, even if it’s just a 15-minute coffee chat. When it comes to relationships, quality always beats quantity. As such, aim to nurture 2-3 new meaningful connections yearly.