New Year’s resolutions often collapse because we aim too big and forget to have fun. This time, let’s keep it simple.
Every January, I see the same patterns: bold declarations to run marathons, go vegan, or meditate for an hour a day, all collapsing by mid-February. It’s not because people lack willpower; it’s because we aim too big and forget to have fun with it.
This year, let’s shift gears with 10 simple, evidence-backed habits that don’t just work; they’ll make you smile along the way.
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Think of it as a retirement plan for your muscles. Lifting weights — or those impossibly heavy Costco-sized detergent bottles — helps prevent bone loss, boosts your metabolism and keeps you limber. Twice a week is all it takes to feel stronger and maybe even be able to open that jar of pickles on the first try.
Science says giving your digestive system a break improves metabolism and reduces inflammation. This doesn’t mean skipping meals; it just means no midnight nachos. Your body will thank you — and your late-night fridge raids can finally rest in peace.
Every day, find three things to appreciate. Your barista got your name right? Amazing. Your neighbour finally took down their Christmas lights in July? Even better. Gratitude rewires your brain to focus on the positive — plus, it makes you nicer at parties.
A little morning sun is like plugging yourself in for a recharge. It helps your body wake up properly, improves your mood, and keeps your sleep cycle on track. No sunscreen needed for this one —just you, the sun, and maybe a coffee in hand. I know it is hard in winter but even very bright light can help rejuvenate your happy hormones.
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Instead of flopping on the couch after a meal, take a short walk. It’s a great way to stabilize blood sugar and aid digestion. Plus, it gives you a legitimate reason to avoid washing dishes. Science says you’re doing it for your health.
Remember when bedtime was non-negotiable as a kid? Turns out, adult brains like that too. Going to bed and waking up at the same time every day improves focus, immunity and mood. Your Netflix binge or doom-scrolling will wait; your REM cycles won’t.
Yogurt, kimchi and sauerkraut aren’t just trendy; they’re little jars of magic for your gut. A balanced microbiome can improve everything from digestion to mood. Bonus: Eating fermented foods makes you feel delightfully sophisticated. Pinkie raise is optional.
Trade your treadmill for a walk in the park. Nature is like a therapist and personal trainer rolled into one. It lowers stress, boosts creativity and gives you a chance to judge people’s landscaping choices while you’re at it.
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Flossing is like the unsung hero of health. It prevents gum disease and keeps your heart in better shape. And let’s face it: the smug satisfaction of telling your dentist you flossed every day is unmatched.
Sometimes, the healthiest thing you can do is politely decline. “No, I can’t take on another project” or “No, I won’t join your 6 a.m. yoga class” protects your time and sanity. Setting boundaries isn’t selfish; it’s self-care.
These habits aren’t just achievable; they’re enjoyable. Health should feel good, not like a punishment. So, this year, let’s keep it simple, keep it fun, and keep it real.
Happy New Year — may your resolutions last longer than the holiday leftovers.
Dr. Alykhan Abdulla is a comprehensive family doctor in Manotick; board director of the College of Family Physicians of Canada; chair of the General Assembly at the Ontario Medical Association and director for Longitudinal Leadership Curriculum at the University of Ottawa Undergraduate Medical Education.
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