Fresh ideas to improve health habits

Are your big New Year's resolutions a bust so far? Don't fret — just take a different approach. Perhaps one or more of these ideas will inspire you.

Make February resolutions

Forget New Year's; a post-holiday health reset will work just as well. There's no magic to January. If you like, call it a February resolution or simply a goal. "Setting a goal gives you something to work toward. People like having a prize or something to win based on their efforts. At the end of the day, the real prize will be that you've changed your behavior," says Mark Murphy, a sports performance specialist at the Mass General Brigham Center for Sports Performance and Research.

You don't need a special occasion to set a goal. Just choose a lifestyle habit you'd like to change (such as diet, sleep, stress management, or exercise) and set a goal for improvement. Murphy recommends starting small. For example, start going for a daily five-minute walk. Increase the walk time gradually. "Be consistent and try to do something toward your goal every day," Murphy says.

If you stray from your path, get right back on it. "Reflect on what kept you from walking and how to overcome it. For example, if you didn't walk because it was rainy outside, find other places to walk, such as a treadmill at a gym. Or do another type of exercise. Ask yourself if you tried to take every step possible to engage in the healthy habit that will get you toward your goal," Murphy says.

Recruit your friends

Ask a buddy or a group of friends to commit to a healthy lifestyle activity or goal with you. You might take an exercise or meditation class together; go for group walks; follow a yoga video together; or have a weekly healthy meal night at someone's home, with each person bringing a nutritious dish (for fun, include nutrition information).

Sharing a lifestyle goal with one or more friends gets you on a schedule, helps you stay motivated as you encourage each other, and holds you accountable. "Initially you'll show up because you don't want to let your training partner down or hinder their ability to reach their personal goals," Murphy says.

Practicing a healthy habit with friends has other benefits, too: Meaningful socialization is associated with less stress, lower risk for dementia, longer life, and better mood.

Work with an expert

Turn to a pro who can help you set goals and reach them, such as a dietitian, personal trainer, physical therapist, yoga instructor, or meditation coach. Costs range from about $50 to $125 per session, depending on the expert and your city. Insurance might even cover some costs (for physical therapy or dietitian services).

Working with a pro might help relieve the stress of getting healthier on your own. Now you'll have an expert who can guide you — someone who's already done the homework and can offer solid advice and tips, and act as a cheerleader to help you keep going. Plus, paying for this might make you hold yourself more accountable — you'll want to get results for your money, and you won't want to let your coach down.

Look for experts who are licensed or certified in their field. Physical therapists and dietitians must be licensed to practice in their state. Yoga instructors, personal trainers, and meditation coaches do not have to be licensed or even certified by law, although it will benefit you if they are. Get referrals for experts and ask about their training.

Before starting a program with an expert, ask how many sessions it might take to reach your goal.

Help the environment

If the idea of starting a new healthy lifestyle regimen is challenging, consider making changes that will benefit the environment as well as your health.

For example, a large 2024 Harvard study published in the American Journal of Clinical Nutrition found that widespread adoption of the Planetary Health Diet (which focuses on whole plant foods and limits meat and dairy foods) might greatly reduce greenhouse gas emissions, fertilizer use, and land needed for farming. The diet was also tied to significant reductions in premature death from heart disease, cancer, and other illnesses among 200,000 people followed over 30 years.

You can also reduce your carbon footprint — the greenhouse gases generated by your actions — by driving less and walking or cycling more, which is great exercise, or by turning down lights and turning off electronics an hour or two before bedtime, which promotes better sleep. Other ways to help the planet include disposing of medications properly to keep them out of groundwater (which removes health hazards from your home) and taking part in local environmental clean-up events (which gets you to socialize).

Ask for health-related gifts

Have an upcoming gift exchange, such as Valentine's Day or an anniversary? If appropriate, ask for a health-related gift. It will come with built-in accountability (the obligation to use the gift) and motivation (if you like it).

Ideas include small dumbbells ($10 and up) to tone your muscles; an eye mask ($10 and up) or a bedside sound machine ($20 and up) to promote better sleep; a yoga mat ($20) so you can start the practice; a single-serve blender ($20 and up) to make healthy smoothies; a nice water bottle ($15 and up) to encourage you to stay hydrated; a set of healthy spices ($30 and up) to use instead of salt; a subscription to the Calm app ($70 per year) to help reduce stress or help you fall sleep; membership to a gym ($20 to $100 per month, depending on the gym) to get you exercising; or a smart watch ($50 and up) that tracks your steps, sleep, heart rate, and more.

Just remember to set a goal for using the gift, and that the initial "external" motivation needs to turn into something deeper. "An external motivator gets you out of the starting gate for better health," Murphy says. "But you really need internal motivation — wanting to do it for yourself — to make lasting health change."

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