New Year: Small Steps for Big Gains

Many people go with a big resolution to start the New Year, which can set us up to fail. However, making a few healthy resolutions that are easily integrated into your lifestyle can be the key to success 

Here we have some simple ideas that can easily be incorporated into everyday life. Try picking five things that you feel will benefit you the most. Think about how you would like to improve your health and wellbeing and what is achievable within your day-to-day routine. This way, you should be able to achieve your goals and then move on to include more options as the year progresses. 

Walk 

Commit to a brisk 20-minute walk each day, whether it's before breakfast, during a lunch break or after dinner. Find some routes around your local area that suit different weather conditions or how energetic you are feeling. 

Hydrate 

Aim to increase your water intake. Easy ways to incorporate more water is to drink a glass right after waking up, carry a reusable bottle and keep it visible and within reach to sip on during the day, and drinking a glass with every meal. 

Cook 

Bring out your inner Nigella and try to cook more homemade meals each week to reduce reliance on takeaways or processed foods. Try batch cooking, if possible, to help you stay on track and having a weekly menu plan can help with shopping and budget. 

Activity 

Join a local fitness class or try something new, like yoga, dancing, swimming or cycling. Start off gently so as not to get disheartened and, if possible, pay a few classes upfront to help motivate you. 

Sleep 

Establish a regular bedtime routine to ensure you get seven or more hours of sleep each night. Avoid screens 30 minutes before bed, include a wind-down activity such as reading or listening to calm music, 'brain-dump' by writing a journal or listing tomorrow's tasks to clear the brain. 

Mindfulness 

Spend five minutes each day practising deep breathing, meditation, or simply being present. Use Apps or YouTube for guided meditation or a body-scan and try to introduce mindful thinking habits to bring you back to the present. 

Get Offline 

Designate at least one tech- free hour each day to focus on real-life connections and aim to cut back on any social media habits. Start by taking short natural breaks, such as mealtimes and cooking and then create phone-free zones: bedroom, dining room, bathroom etc. 

Read 

Swap some screen time for reading, setting a goal of one book per month or whatever feels manageable. Create a wish-list of books you have always wanted to read and have a new book ready to read before you finish the current one, so you continue to build the reading habit. 

Connections 

Create more social connections for improved mental health and general wellbeing. Make it a point to call or visit a friend or family member regularly or join a new club or group that matches your interests – sharedinterests cultivate conversations. 

Food 

Focus on adding more health to your meals rather than restricting foods as you are more likely to succeed with this approach. Easy, low- effort ways include adding more fruit and vegetables to meals, choose brown rice or pasta and whole-grain breads instead of white, swap fatty meats for lean protein choices, and bake or steam rather than fry. 

Plan Ahead 

Getting to grips with your schedule will help you feel in better control over life. Incorporate a weekly to-do list and set your priorities so you don't overload yourself. Assign weekly time blocks for specific tasks, this could include prepping meals and exercising. Use reminders and notes on your phone or wall calendar to help stay on track. 

Time For Me 

Set aside time for yourself to enjoy a hobby, relaxation, or pampering. Whether it's a few minutes each day, a weekly ritual, or a monthly treat – it's important to value your self-worth and spend some time enjoying yourself. By respecting your own time and needs, you will allow others to do the same. 

Declutter 

Start by decluttering a small space – like your desk or a drawer – be firm in defining what you do and don’t need and then move on to another area. You will soon start to experience a liberating feeling – as your space becomes de-cluttered, your mind also becomes clearer. 

Eco Clean Up 

Commit to cleaning up your act regarding household products. Switching to using cleaning and toiletry products with fewer chemicals – better for the environment and your personal health. Many natural ingredients in your store cupboard work well as cleaning products and to make your own natural beauty products. Reduce buying single use plastics and opt to refill containers, and of course, re-cycle.