Creating Habits that Will Last All Year

Want to achieve lasting results in the New Year? Focus on creating healthy, sustainable habits! A new year is an exciting time for new beginnings, but it can start to feel stressful or discouraging with the thought of doing it all at once or achieving "perfection". It doesn't have to be that way. Research shows that it can take an average of 66 days to form a new habit. So instead of trying to do it all at once on January 1st, use each week of January to focus on a different aspect of health: Nutrition, Hydration, Activity & Lifestyle. 

Follow along with our tips below. Click here to download and print the tracker to keep track of your habits. 

• Week 1: Nutrition eat 2 servings of vegetables and 1 serving of fruit every day.
  • Most Americans severely undereat fruits and vegetables. 
  • Fruits and Vegetables are great source of fiber.
  • Dietary fiber helps keep you full, regulate bowel movements, and keep your gut microbiome healthy.
  • Fruit and Vegetables are filling, nutrient dense, and low calorie.
  • Every Day:
    • Eat 2 servings of vegetables, especially non-starchy (like broccoli or zucchini)
    • Eat 1 serving of fruit
  • Tips: 
    • Try new fruits and vegetables you haven’t tried before
    • Eat the rainbow (variety of color means variety of vitamins/minerals)
       
• Week 2: Drink 64+oz of water every day.
  • Adequate Hydration helps with metabolism, sleep, energy, bowel movement, and healthy skin.
  • While everyone’s hydration needs are individual, getting at least 64oz of water per day is a good minimum for most people.
  • It does not matter when you drink it, as long as you get at least 64oz/day.
  • Tips:
    • If drinking enough plain water is challenging, try adding fruit, flavor drops or flavor powders (be wary of excess sugar).
    • Spread out your water intake into manageable chunks:
      • Four 16oz water bottles/day
      • Eight 8oz glasses of water/day
      • One 64oz refillable water container/day
         
• Week 3: Exercise 10-20 minutes every day.
  • Daily physical activity can help improve your energy, mood, as well as, your physical and mental health.
  • Staying physically active is associated with making healthier food choices.
  • Commit to some sort of physical activity 10-20 minutes every day.
  • Tips:
    • Walking has been shown to be the most sustainable form of exercise for most people (anyone can do it anytime, anywhere, without needing to change into gym clothes!).
    • Pick a form of exercise you enjoy (swimming, basketball, etc.) to increase the likelihood of sticking to it.
    • Look up quick exercise videos on Youtube – for example “Tabata” is a quick and intense workout you can do in under 10 minutes.
       
• Week 4: Prioritize sleeping 7-9 hours per day. 
  • Most people know that they should get enough sleep, but don’t understand why. Here are a few reasons:
    • Getting 6 hours of sleep or less per night results in:
      • Increased risk of Heart Disease, Diabetes & Cancer
      • Increased risk of injury
      • Increased cravings
      • Increased fat mass
      • Decreased muscle mass
      • Decreased immunity
      • Decreased energy & productivity
    • Commit to 7-9 hours of sleep per night and see how much better you feel and perform.
    • Habits for better sleep:
      • Eliminate blue light at least 1 hour before bed or wear blue light-blocking glasses.
      • Don’t intake caffeine at least 8 hours before bed.
      • Sleep in a dark, cool environment.
      • Go to bed and wake up at a similar time.