Kickstart your year: 5 healthy habits for a stronger, happier you

The start of a new year offers the perfect opportunity to reflect on your lifestyle and adopt healthy habits to enhance your well-being. Here at IE Center for Health and Well-being, we want to help everyone in the IE Community have a great start to 2025. By focusing on a few key practices, you can set the tone for a year filled with positivity, energy, and resilience. Here are five scientifically-backed habits to incorporate into your daily routine, along with tips on how to make them stick.

1. Move more, sit less

Regular physical activity is one of the most effective ways to boost both physical and mental health. Exercise improves cardiovascular health, strengthens muscles, and releases endorphins, the "feel-good" hormones that reduce stress and anxiety. A 2019 study found that people who ran for just 15 minutes a day were 26% less likely to develop depression. Research also suggests that moving more can improve focus and memory, making it especially beneficial for students and professionals.

How to start

- Aim for at least 15 minutes of moderate activity, such as brisk walking, five days a week.  

- Incorporate movement into your day: take the stairs, stretch during breaks, or walk while on calls.  

- Try different forms of exercise to keep it interesting—yoga, dancing, or even playing sports with friends.

2. Eat for energy

Your diet profoundly affects how you feel and perform each day. Balanced meals rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provide the nutrients your body and mind need to thrive. Conversely, many studies have linked excessive sugar and processed foods to energy crashes, less effective memory, and decreased focus.

How to start:

- Prep your meals in advance to avoid unhealthy snacking during busy days.  

- Follow the “80/20 rule”: aim for nutritious foods 80% of the time, and enjoy indulgences in moderation.  

- Stay hydrated by drinking plenty of water throughout the day.

3. Prioritize sleep

Sleep is the foundation of well-being, yet it’s often sacrificed in favor of productivity or entertainment. Lack of sleep impacts mood, cognitive function, and immune health, while quality sleep has been shown to enhance memory, creativity, and emotional resilience.

How to start:

- Set a consistent bedtime and wake-up schedule, even on weekends.  

- Create a relaxing nighttime routine: dim the lights, read a book, or meditate before bed.  

- Limit screen time in the hour before sleeping to avoid disrupting your natural sleep cycle.

4. Practice mindfulness and gratitude

Mental health is as crucial to success and happiness as physical health. Mindfulness practices, such as meditation or deep breathing, are widely recognized for their benefits in stress reduction and emotional regulation. Another way to improve mood and increase resilience is gratitude journaling, where you note things you’re thankful for each day.

How to start

- Dedicate five minutes daily to a mindfulness app or breathing exercise.  

- Keep a small notebook by your bed and jot down three things you’re grateful for each night.  

- Incorporate mindfulness into everyday tasks, like focusing on your breath during a walk.

5. Build strong connections

Human beings thrive on connection. Strong social bonds not only enhance happiness but also provide emotional support during challenging times. Studies indicate that people with robust social networks are generally healthier and live longer.

How to start

- Schedule regular check-ins with friends and family, even if it’s a quick text or video call.  

- Join clubs or groups that align with your interests to meet like-minded people.  

- Be present in your interactions by actively listening and showing empathy.

Set yourself up for success: how to build habits that stick

Starting new habits can be exciting, but maintaining them over time requires intention and strategy. Here are a few tips to help you succeed:  

• Start small: Focus on one or two habits at a time to avoid feeling overwhelmed.  

• Set SMART goals: Your goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. For example, “I’ll meditate for five minutes every morning for the next 30 days” is a clear and actionable goal.  

• Track your progress: Use a journal or app to monitor your habits and celebrate milestones along the way.  

• Find accountability: Share your goals with a friend or join a community that encourages your progress.  

• Be kind to yourself: Slip-ups are normal—instead of giving up, focus on what you can do differently moving forward.  

By integrating these five healthy habits into your routine and using goal-setting strategies to stay on track, you’ll be well on your way to a stronger, happier you. Remember, positive change doesn’t happen overnight, but with consistency and self-compassion, you can create a lifestyle that fosters good vibes all year long.  

Over the past year, the My Well-being website has been a space to explore and engage in healthy habits practices. From nutrition and movement to sleep and meditation, you’ll find guided tasks designed to help you become more conscious of your daily choices. If you’re looking for inspiration or simple ways to improve your well-being, take a moment to explore the resources available.

Let’s kick off the year with intention, and make 2025 one to remember. Happy habit-building!