(collaborative post)
The start of a new year is the perfect time to set intentions, but vague goals like ‘be healthier’ or ‘stress less’ often fizzle out by February. To set yourself up for success in 2025, aim for specific, actionable goals that align with your wellness priorities. Here are some wellness-centred intentions for the new year to inspire you.
1. Commit to a Morning Stretch Routine
Start your day with a simple stretching routine to wake up your body and mind. Stretching in the morning improves flexibility, boosts circulation and reduces muscle tension from sleep. As little as five to 10 minutes of gentle stretching can leave you energised and ready to take on the day.
2. Set a Daily Screen-Free Hour Before Bed
Dedicate the hour before bedtime to winding down without screens. Blue light from these devices can disrupt your natural sleep cycle, making it harder to get some shuteye. Instead, use this time to read, meditate or prepare for the next day. You’ll not only sleep better but also enjoy a calmer end to your evening.
3. Walk a Particular Amount of Steps a Day
Set a daily step goal to stay active and improve your overall health. Whether it’s 5,000, 8,000 or 10,000 steps, walking regularly enhances your heart and can boost your mood. Use a fitness tracker or your phone to monitor progress.
Make sure your step goal is realistic and take your job into consideration. For example, you’ll reach your step goal much quicker if you were a nurse than if you worked a desk job. Here are some ways you can get those extra steps in:
- Use the stairs instead of the lift.
- Park a little further away.
- Walk to errands within walking distance.
- Get off public transport one stop away from your destination.
4. Prioritise Oral Hygiene
Good oral hygiene is essential for your overall health. This year, commit to brushing twice a day, flossing daily and booking those dental checkups. Remember to replace your toothbrush at most every four months and take note of things like swollen gums or bad breath. Small changes like switching to an electric toothbrush or using mouthwash can make a big difference in keeping your teeth and gums healthy.
5. Get 7-8 Hours of Sleep a Night
Sleep is the foundation of wellness, so make this the year you prioritise rest by setting a regular bedtime and wake-up time. Create a calming nighttime routine and minimise blue light exposure before bed by taking a relaxing shower or bath, lighting some candles, reading a book, or listening to soft music. Aim for at least seven hours of quality sleep each night.
6. Move Daily
Exercise doesn’t have to feel like a chore. Find a form of movement you genuinely enjoy, whether it’s dancing, hiking, walking, swimming or a group fitness class. The key is making movement something you look forward to rather than dread.
7. Drink At Least 2 Litres of Water a Day
Staying hydrated is a simple way to boost your health. Keep a water bottle with you and aim for at least two litres of water each day. Add fresh fruit like berries or citrus to your water for variety.
8. Eat a Vegetable With Every Meal
Adding a vegetable to every meal is an easy way to boost your nutrient intake. Vegetables are rich in vitamins, minerals and fibre, which support digestion and immunity. Whether you add spinach to your breakfast omelette or roasted broccoli with dinner, make it a habit to include colourful veggies on your plate.
9. Spend 20 Minutes Outside Every Day
Spending time outside is a straightforward way to boost your mood. Fresh air and natural light enhance vitamin D levels, reduce stress, and help you feel more grounded. Whether it’s a walk in the park, gardening or sitting on your balcony, aim to carve out 20 minutes daily to connect with nature.
10. Dedicate an Hour a Week to Self-Development
Invest in yourself by dedicating one hour a week to learning or personal growth. This could mean reading a book, taking an online course or listening to a podcast that inspires you. Consistently setting aside time for self-improvement can help you develop new skills, expand your mindset and build confidence over time.
11. Cook At Home More Often
In London, nearly 40% of young adults order takeout two to three times a week. Not only is takeout generally unhealthy, but the costs can quickly add up. Cooking at home gives you control over what goes into your meals, helping you eat healthier and save money. Plan to prepare most of your meals each week, experimenting with new recipes to keep things exciting.
12. Practise Gratitude Every Day
Start or end your day by reflecting on what you’re grateful for. This simple endeavour can shift your perspective, reduce stress and improve your well-being. Those who practise gratitude regularly tend to be happier, too. Keep a gratitude journal or make it part of a daily mealtime conversation.
13. Swap Your Afternoon Coffee for a Healthier Alternative
Too much caffeine in the afternoon can leave you jittery and disrupt your sleep. Try replacing your second — or third — cup of coffee with a healthier option like decaf herbal tea, matcha or even water with a splash of lemon. These alternatives keep you hydrated and energised without the caffeine crash.
14. Commit to Monthly Decluttering Sessions
A tidy environment can lead to a clearer mind. Dedicate time each month to decluttering one area of your home, such as your closet, kitchen, garage or workspace. Letting go of items you no longer need creates a more peaceful, organised space.
15. Incorporate More Plant-Based Meals
Plant-based meals are good for your health and the planet. Start by incorporating one or two meat-free meals into your weekly routine, focusing on whole, plant-based ingredients like beans, lentils, tofu and vegetables. You’ll discover new flavours and reduce your risk of many illnesses all at once.
16. Read One Book a Month
Commit to finishing one book each month to grow your knowledge or enjoy a break from the screens. Choose genres or topics that interest you so it doesn’t feel like a chore. You could even join a book club for extra motivation or to meet new people.
17. Volunteer for a Cause You Care About
Set a goal to give back to your community by volunteering once a month. You could choose a local shelter, a children’s home, a food bank or an environmental cleanup. Contributing your time can be deeply fulfilling and beneficial for your mental health.
18. Schedule Regular Health Checkups
Prioritise your physical health by scheduling annual or biannual checkups with your doctor, optometrist, gynaecologist, and any other health care professionals you see regularly. Preventive care is key to catching potential issues early and staying on top of your health throughout the year. Plus, sometimes, it can take months to get an appointment with a specialist, so it’s always best to get a head start.
Start Small, Think Big
The key to sticking to these resolutions is consistency, not perfection. Even small efforts add up over time. Let this be the year you prioritise your wellness and watch how these changes transform your health and happiness.
Mia Barnes is a dedicated freelance writer passionate about health, wellness, and mindful living. She is also the Founder and Editor-in-Chief of Body+Mind Magazine. With a focus on empowering readers to prioritize their well-being, Mia’s articles aim to inspire positive lifestyle changes and promote holistic self-improvement.
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