Edith Hejberg
There’s no perfect time to begin. The secret is to start small, stay consistent, and choose what feels right for you.
Forget the gym. You can boost your health just by moving more throughout the day. This kind of everyday activity, like climbing stairs, pacing while on the phone, sweeping the floor, or even fidgeting, falls under something called NEAT: non-exercise activity thermogenesis.
It burns calories and keeps your metabolism humming without breaking a sweat. Turns out, a little movement here and there really adds up.
Feel fuller with fiber
Want to feel satisfied after meals, and stay that way? Focus on fiber, especially the fermentable kind found in oats, rye, legumes and whole wheat.
It can help increase levels of GLP-1, a satiety hormone that’s also mimicked by popular weight-loss drugs. Fiber helps curb cravings and offers bonus benefits: lower cholesterol, better blood sugar, and reduced inflammation, all for a fraction of the cost of meds.
Find joy in tiny moments
It doesn’t take a life overhaul to boost your mood. Science shows that small, joyful acts, saying hello to a stranger, appreciating a tree in bloom, or petting a dog, can shift your emotional state for the better.
These “micro-acts” of happiness are being studied by researchers at UC Berkeley’s Big Joy Project. You can even take part and track your own emotional lift.
Outsmart your dopamine cravings
Dopamine isn’t about pleasure, it’s about wanting. That’s why scrolling, snacking or binge-watching often leaves us wanting more.
Understanding how dopamine fuels those cravings can help you set healthier boundaries. Whether you’re dealing with kids or your own screen time, there are practical strategies to break the cycle and reset your reward system.
Take a cue from Japan’s wellness design
In Japan, walkability is built into daily life, people stroll to the station, run errands on foot, and eat fresh, minimally processed meals.
It’s not always easy to mimic in the U.S., but you can borrow key habits: walk instead of drive when possible, and choose real food over packaged. The environment shapes our choices, and you can design yours to support better health.
Combat loneliness with creativity
Loneliness isn’t just sad, it’s a health risk. But research shows that creativity can be a powerful antidote. Making or even just viewing art lowers stress hormones and boosts feel-good chemicals in the brain.
You don’t have to be an artist, cooking, gardening, journaling or doodling all count. Creating puts you in a more relaxed, open state, the perfect setup for connection.
Therapy that fits your budget
Finding a therapist can feel overwhelming like searching for an apartment in a crowded market. But you may have more options than you think. Flexibility helps, and knowing how to search makes a big difference.
From using directories to exploring community clinics and sliding-scale services, there are ways to find support that won’t break the bank.
Cut back on ultraprocessed foods
Ultraprocessed foods, think frozen dinners, soda, chips, and packaged sweets, now make up over half of what U.S. adults eat. They’re convenient, sure, but packed with additives, sugar, and sodium.
Cutting them out entirely isn’t always realistic, but small changes matter. Learn to spot the worst offenders and try simple swaps that fit your routine and budget.
Ease back and neck pain with movement
Hours spent hunched over screens can tighten muscles and trigger pain. But instead of suffering through it, try short movement breaks throughout the day. They help reset tense muscles and get blood flowing.
You don’t have to overhaul your life
The best part? You don’t need to become a new person to get healthier.
These small shifts, adding fiber, walking more, reducing screen time, or getting creative, can lead to real improvements. Wellness doesn’t have to be all or nothing. Pick one thing, start small, and give yourself credit for every little win.
One step at a time
Wellness isn’t a race or a rigid routine, it’s about weaving healthy habits into your life in ways that feel doable.
Whether it’s stirring dinner instead of sitting still, or walking the dog with a friend, your daily choices add up. These are changes you can stick with, not just in January, but all year long.
Make wellness feel good again
So much health advice feels like punishment, but it doesn’t have to. These tips are rooted in science, but they also feel good: more joy, more connection, less pressure.
You don’t need to hustle for your health. A little awareness, a few tweaks, and a lot of self-kindness go a long way.
Start now — without trying too hard
There’s no perfect time to begin. The secret is to start small, stay consistent, and choose what feels right for you.
You don’t need a gym membership or a new diet, just a bit more movement, a few better choices, and a little more joy.
