Looking back, moving forward: a simple health reflection for the New Year
As the year comes to a close, December is the perfect time to pause and think about your health journey. Along with holiday joy and festivities, the end of the year offers an opportunity for reflection. Take time to look back on how far you’ve come and what you want for yourself in the year ahead.
Celebrate your wins
Start by noticing the good things. Maybe you took more walks, added more fruits and veggies to your plate, or went to your doctor’s visits on time. Small changes build up over time and can make a big difference to your heart, mind, and body. Realize that the positive changes you made to physical activity, sleep, and eating can lower your risk of heart disease and stroke. [1]
Reflect honestly
Next, think about what didn’t go as planned. Did stress or burnout get in the way of your healthy habits? Try to reflect on these gently and remember that change takes time and patience. Self-compassion makes it easier to keep going after setbacks. [2]
Set simple, real goals
When thinking ahead to the new year, focus on realistic and specific goals. Instead of “I’ll eat healthier,” try something like, “I’ll eat one vegetable with lunch every day.” That way, you know the habit you’re committing to that will move you in the direction of healthy eating. [3]
Cook most (at least two out of three) meals at home.
Replace refined carbs with whole grains (examples: whole grain instead of white bread, brown rice instead of white rice).
Take a 10-minute walk after breakfast every day.
Drink a glass of water before, during, or after every meal.
Stay steady
Health changes don’t happen overnight. Try to focus on how well you’re sticking with the habits you commit to rather than changes in your health numbers. Remember that what counts is your overall lifestyle, not the occasional slip-up. Surround yourself with supportive friends, family, or even community groups that share your health goals. A sense of belonging can help fuel your progress. [4]
Ring in 2026 the healthy way
You don’t need to wait until January 1st to start fresh. Each day is a new chance to make a small, positive change. Take time this month to celebrate your progress, reflect on your challenges, and write down a few small goals for 2026. Your future self will thank you.