30 Healthy Habits to Start in January That Will Last All Year Long

We have all heard the New Year's resolution cliché that new habits often fail before February. Though it might be overused, it has a grain of truth. The issue isn't just making resolutions; it's how to create habits that last all year.

Let's explore why most resolutions fail, how to create habits that stick, and some ideas for healthy habits that might be worse starting in January to build on all year.

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Why Do We Fail with New Year's Resolutions?

Most resolutions fail because they are often vague, tied to short-term goals, and don't have an action plan for accomplishing them. For example, if you decide you want to "get in shape" without a real plan or dedicated timeline for how you will do that, you might find yourself floundering.

Another common reason New Year's resolutions fail is when the novelty of the new year wears off; our motivation also starts to wane. If we're only relying on motivation to keep going, this tends to be when we drop off—instead, building lasting habits that don't require discipline and motivation to stay focused. It is the key to sticking with your resolutions all year.^{1, 2}

The Anatomy of Building Habits

If your goal is to create habits that stick, let's understand how that works. Habits have three important steps—When you understand how to break a habit into each step, you can repeat it consistently and form the foundation of lasting change.

1. The Trigger: A cue that prompts the habit, like setting a glass of water by your bedside to remind you to hydrate in the morning.
2. The Action: The behavior, such as drinking that glass of water when you wake up.
3. The Reward: The positive outcome reinforces the habit, like feeling refreshed and hydrated to start your day.¹

Strategies to Create Habits That Last

• Start Small: Begin with short-term goals. Instead of committing to an hour at the gym daily, start with 10 minutes of movement at home. These small wins build momentum — and you can always add to them over time.³
• Be Actionable: Focus on specific actions, like “drink 8 cups of water a day” rather than “be healthier.” Quantify your actions using numbers, such as 8 cups of water, five different fruits or vegetables, or 4 ounces of protein per meal.
• Make It Measurable: Track your progress, whether it’s steps walked, glasses of water consumed, or hours of sleep logged. Seeing the progress through numbers can help keep you motivated.⁴
• Make it Fun: This one might sound obvious, but how often do we view new habits as another chore to keep up with? The research shows if you enjoy it, you stick with it.⁵
• Stack Your Habits: Tie new habits to existing routines, also called habit stacking, like stretching for five minutes after brushing your teeth or walking for 20 minutes after lunch. Associating your new habit with something you already do regularly makes it more likely you’ll continue.²
• Celebrate Successes: Acknowledge your wins, no matter how small they initially seem. Whether treating yourself to new workout gear after a week of consistent exercise or simply taking a few minutes to reflect on your progress, celebrating successes reinforces these new positive behaviors and can motivate you to keep going.⁴
• Anticipate Obstacles: Life will happen after you make New Year's resolutions, and unexpected challenges can derail even the best intentions—plan for potential roadblocks by identifying solutions in advance. For example, if you know a busy workday might prevent you from going to the gym, have a quick at-home workout ready or change into your workout clothes before you leave the office.⁶
• Do it with a Friend: Creating a sense of community and connection around your habits often helps hold you accountable and keeps you more consistent than if you do it alone.⁷

<div class="pro-tip"><strong>Also Read: </strong><a href=healthy-habits-to-lose-weight>10 Impactful Healthy Habits to Lose Weight Sustainably</a></a>.</div>

30 Healthy Habits to Start in January That Will Last All Year Long

Remember that your small, healthy habits should be easy and sustainable actions—meaning you are confident that you can do them today and keep up with them when life gets busy. You can always build on them if you are ready to take things up a notch, but starting small can help you build momentum early on.

Here are 30 small, actionable daily habits to start in January.

1. Drink a glass of water first thing in the morning to hydrate after sleep and kickstart your day.
2. Take a 10-minute walk daily to improve mood, boost energy, and add movement to your routine.
3. Stretch for 5 minutes after waking up to loosen up your muscles or tension.
4. Keep a gratitude journal and write down three things you’re thankful for each day.
5. Prep one meal or snack for the week to make healthier choices easier during busy days.
6. Read for 10 minutes before bed to relax and reduce your screen time.
7. Set a daily step goal to incorporate more physical activity. If you don't currently take many steps, start small with 3,000-5,000 steps per day.
8. Replace one sugary drink with water or unsweetened tea to reduce your added sugar intake.
9. Declutter one surface area of your home each week to create a more organized and calm environment.
10. Pack your lunch instead of eating out once a week to save money and make a healthier food choice.
11. Stand up and stretch each hour during work to avoid long hours of sitting.
12. Add a serving of fruits or vegetables to one meal per day to boost your nutrient intake.
13. Limit social media to a specific time to 30 minutes a day to be more mindful of screens.
14. Try mindful breathing for 2 minutes a day to manage stress or anxiety levels.
15. Set a consistent bedtime to improve sleep hygiene and regulate your internal clock.
16. Write out your meals for the week to prevent last-minute unhealthy choices.
17. Commit to one “unplugged” hour daily to disconnect from devices and be present at home.
18. Schedule a weekly check-in with yourself to review goals and celebrate small wins.
19. Swap one processed snack for a whole food alternative like fruit, nuts, or yogurt.
20. Compliment someone daily to build positive relationships and increase your feelings of gratitude.
21. Take the stairs instead of the elevator to incorporate more movement into your day.
22. Spend 5 minutes tidying up before bed to wake up to a cleaner and more organized space.
23. Practice portion control by using smaller plates at one main meal to help manage food intake without overthinking.
24. Set a daily intention each morning to focus your energy and mindset for the day.
25. Combine watching one TV episode with a physical activity like stretching or yoga.
26. Floss your teeth daily before you brush them to improve oral health and prevent gum disease.
27. Keep a water bottle at your desk to remind yourself to stay hydrated throughout the day.
28. Cook a new healthy recipe once a week to keep meals interesting and nutritious.
29. Add one meatless meal per week to diversify your diet and reduce environmental impact.
30. Write down one long-term goal and one small step to achieve it to turn dreams into actionable plans.

The Bottom Line

Remember that creating lasting habits isn’t about perfection; it’s about consistently creating small habits you can stick to long term. By starting small and focusing on simple, actionable steps, you can build a foundation of healthy habits that will last all year. Choose one or two habits to focus on at a time this year, and remember to celebrate the little victories along the way.

<div class="pro-tip"><strong>Learn More: </strong><a href=four-healthy-habits-to-bolster-your-immune-system-an-interview-with-dr-heather-moday>Four Healthy Habits to Bolster Your Immune System, an Interview With Dr. Heather Moday</a>.</div>