Simple, Sustainable Habits for Better Energy, Balance, and Whole-Body Health
5 Simple Habits to Thrive in the New Year
Written By: Roxane Shymkiw
Do you make New Year’s resolutions? For many of us, the new year brings new goals, fresh motivation, and a renewed desire to feel our healthiest and most energetic. But thriving doesn’t happen overnight; it is built on small, sustainable habits that are practiced daily. When you shift your focus from big, ambitious resolutions to a handful of simple, doable habits, you can create the momentum for meaningful change. These five habits can help you start the year feeling balanced, vibrant, and supported in your long-term health.
Focus on the behaviour, not the outcome.
Often, New Year’s goals are big, like losing weight, eating perfectly, or exercising every day, but those outcomes don’t create lasting change on their own. What truly transforms your health is focusing on the behaviours that, when done consistently, can lead to your desired outcome. Focusing on an outcome is much harder to maintain, but changing a behaviour is more in your control, and the likelihood of success is much higher.
Start with small behaviours that, when done regularly, can add up to big results. (drinking water first thing in the morning, adding an extra serving of veggies, going for a 10-minute walk..)
Small, consistent wins keep motivation high.
Celebrate progress instead of perfection.
2. Add rather than restrict.
Eliminating something from your diet often leads to frustration and cravings, and it's hard to stick to. Restriction can lead to feelings of disconnect from your body, but by focusing on what you can add in, it becomes a lot more rewarding and achievable. This shift in mindset will help wellness feel enjoyable and sustainable.
3. Stay active in ways that work for you and include time outside.
Physical activity looks different for everyone and doesn’t have to be an hour in the gym. The best kind of activity to keep active is one that you enjoy, since consistency is more important than intensity. Choose what feels good and fits into your life. Regular movement has been shown to help with mood, energy levels, sleep, metabolism, digestion, and stress management.
Try:
5-10 minute walk after dinner
Stretching routine in the morning or yoga
Taking stairs instead of the elevator
Incorporating active breaks to stretch, do squats or take a quick walk around the office
4. Make time for yourself every day.
Taking time for yourself isn’t indulgent; it is essential to keep you focused. A few intentional minutes of quiet reflection can help lower stress and improve resilience. It can improve mental clarity and focus while helping you stay balanced. By consistently showing up for your needs, you will foster confidence, self-respect, and self-trust.
Try:
Breathwork
Journaling
Meditation
Going outside for sunshine and fresh air
Enjoying a warm cup of tea
5. Prioritize sleep.
Sleep is often the first thing that we sacrifice when life gets busy, but it is one of the most important foundations for health. Sleep supports mood, energy, resilience, immunity, and hormone balance, and better sleep leads to better choices, energy, and ability to show up for yourself.
Try:
Limit screen time before bed, as blue light can disrupt your sleep cycle.
Keep your room dark and cool for the best quality sleep.
Maintain a consistent sleep schedule to regulate your circadian rhythm.
A Final Word: Thriving is Built One Choice at a Time
The most important thing to remember when you’re thinking about making goals for the new year is to set yourself up for success. You don’t need an elaborate plan to feel your best, just gentle, consistent behaviours that support your long-term goals. Setting yourself 1-2 small goals that you can achieve on a regular basis is better than big, lofty goals. By starting with smaller attainable habits, you will not only boost your determination to stick with them but also turn your healthy habits into a routine, building a foundation for health that feels doable, sustainable, and empowering.
If you’d like to bring these habits to life with personalized support, simple tools, and guidance that meets you where you are, reach out! At No Shoes Nutrition, we work with individuals and groups to create plans to thrive all year long. Let’s make 2026 the year you feel strong, nourished, and fully supported from the inside out!
References
Fincham G.W., Strauss C., Montero-Marin J., Cavanagh K. (2023). Effect of breathwork on stress and mental health: a meta-analysis of randomized-controlled trials. Sci Rep. Jan 13:432.
doi: https://doi.org/10.1038/s41598-022-27247-y
Goldstein A.N., Walker M.P. (2014). The role of sleep in emotional brain function. Annu Rev Clin Psychol. Jan 31;10:679-708.
doi: 10.1146/annurev-clinpsy-032813-15371
Hossain M.N., Lee J., Choi H., Kwak Y-S., Kim J. (2024). The impact of exercise on depression: how moving makes your brain and body feel better. Phys Act Nutri. Jun 30;28(2):43-51.
