65 Achievable New Year’s Resolutions for Building a Healthy, Happy Life
By Zee Krstic and Cameron Jenkins
For many people, the start of a new year marks an opportunity to reflect on their life, and think about where they would like to be in the future. And while New Year resolutions may get a bad rap for encouraging unrealistic goals or placing pressure on us, they can also be a great starting point to prioritize your health and wellness on your own terms. That may look like embracing totally attainable goals that don’t focus so much on an overhaul of your current life, but more so make room for slowly adapting new routines and habits that will make you feel great about yourself.
Starting small could look like making an effort to reset your sleep schedule and prioritizing having a bedtime. Or it may start with your home, beginning to organize one room at a time, first focusing on your closet and later getting to your kitchen. Still, it could be as simple as taking control of your thoughts and incorporating inspiring quotes and daily affirmations into your morning routine. In any case, the achievable resolutions below aim to relieve stress, minimize anxiety (not add to it) and improve your overall well-being.
Even if the path to reinventing yourself starts off a little rocky, you can always get back on track at any time throughout the year. So, take the time to scroll through the options below, maybe pick your top five to focus on and remember 2024 is your year, so treat yourself like it!
1. Start a gratitude journal.
Keeping track of things, people and events that you're grateful for throughout the year can help you to improve your mental and physical wellness. "It literally breathes new life into us. It recharges and it rejuvenates," Dr. Robert Emmons, a professor of psychology at the University of California, Davis and founder of a research lab that studies the effects of grateful living, told ABC News. And it doesn't have to take up much time. Just a few minutes a day can make all the difference.
2. Make time for family.
With the busyness of our daily lives, it can be difficult to prioritize spending time with loved ones, especially if they live far away or have hectic schedules themselves. But this year, make a conscious effort to carve out that one-on-one time, whether it's by planning monthly family dinners or simply FaceTiming once a week to check in.
3. Build a better budget.
If there's one New Year's resolution that will help you the most in the long run, it's making a vow to save more money.
Before you head back to the office in January, outline a rough budget that works for you — and make a plan for how you'll stick to it. Budgeting apps can help you do this as painlessly as possible. And supercharge your shopping habits by rethinking when and how you buy things for your home and family; often, there are savings you're leaving on the table.
4. Practice mindfulness.
Anxiety can nag at anyone during any season, in all parts of life — and it can be easy to let the idea of the future or past experiences inform your reality of the present. Practicing mindfulness means doing everything you can to be grateful for what you have in the moment, where you are in life, and who you are right now, shared Sabrina Romanoff, Psy.D., a clinical psychologist in New York City and Yeshiva University professor. Romanoff and other leading psychological experts say committing to mindfulness can help you become a better person in less than a year's time.
5. Cook something new each week.
Everyone wants to eat healthier in the new year, but you should also try to eat more diverse foods. After all, variety is the spice of life. This year, choose an easy dinner recipe you've never tried before at least once a week.
6. Read more books.
January is the perfect time of year to snuggle up with a new book. To keep yourself accountable all year long, why not link up with friends and peers to connect over the best pages you've read? Our Good Housekeeping Book Club can help you get started on this and, together, you'll have a clear snapshot of how many books you'll end up finishing before the year's out.
7. Create a cleaning schedule you'll stick to.
Keeping your home tidy without doing what feels like a deep clean every week can feel like a big ask. It's true that you may be under cleaning some tricky spots, but it's also true that you may be overdoing it elsewhere.
Carolyn Forté, executive director of the Good Housekeeping Institute's Home Appliances & Cleaning Products Lab, created a printable checklist to make sure keeping the house neat doesn't suck up endless hours of time on weekends anymore.
8. Drink less alcohol.
You already know you don't need to drink to have fun — so why not make this year the one you cut back and join the sober curious movement? Doing so can help to improve your mood, sleep, skin and your immune system. Plus, it'll also help you save money in the long run.
9. Good Housekeeping Make dinner easier.
Stop asking yourself if you have the time to cook — and rather focus on the kinds of recipes you can set and forget! While some are more indulgent than others, these handy recipes and quick-thinking culinary ideas developed by the Good Housekeeping Test Kitchen are designed to make your kitchen routine so much easier. You'll embrace your oven, Instant Pot and slow cooker to create kitchen magic in half the time.
10. Commit to a healthier sleep routine.
So many issues can be traced back to a poor night's sleep. And yet, there is so much more that we can aim to improve beyond a reasonable bedtime. Creating a plan to improve your sleep hygiene — the habits you maintain to get good sleep every night — may look different for everyone, as it depends on when you need to be active and working throughout the day. Your brain actually relies on cues to regulate your internal circadian rhythm, and the choices you make throughout the day can interfere with these. Start taking charge of your sleep by mastering these 10 to-dos as the year progresses.
11. Join a club.
Starting a new hobby is one thing, but joining a club will help you meet new people in the process. Sites like Meetup can help you find a group of people with similar interests, and you can work on creating meetups with new friends in the process.
Creative clubs can also be a boon in helping you stick to mastering a new craft.
12. Quit smoking.
Cigarettes are extremely harmful for your health, particularly your lungs — but tobacco products in general (including vapes!) pose a serious threat. There are so many resources to help you get a jumpstart on ditching tobacco: Many are touted by officials at the Centers for Disease Control and Prevention. If you've tried before but need a bit more help, experts at the American Cancer Society outline a few tools that you can turn to this year.
13. Learn to love vegetables.
Whether you're working on weight management or towards a balanced diet, vegetables are your friends, says Stefani Sassos M.S., R.D.N., C.S.O., C.D.N., NASM-CPT, director of the Good Housekeeping Institute's Nutrition Lab.
Fiber-rich vegetables are especially crucial for healthy hearts and strong veins: "A heart-healthy diet emphasizes produce, balanced by fiber-rich whole grains, fish, nuts, legumes, and lean proteins," she says. The healthiest vegetables that you should try to eat daily often double down on gut-healthy fiber.
14. Prioritize annual health screenings.
Open your calendar app (or planner!) and make your appointments for the year in one sitting — not only will you get the anxiety-inducing nuisance over with, but exams will be less likely to get squeezed out as life gets bonkers. Start with your primary care provider, and ask which screenings (e.g., mammogram, colonoscopy) you're due for. Slot those in, then move on to the dentist's office and head over to your ophthalmologist, too.
15. Prevention Exercise your brain.
Scientists are always learning more about how humans work to stave off cognitive decline — and while data may be divided, if one thing is sure, games can indeed play a role here. Researchers at Duke University studied participants’ brain activity while they completed simple math problems and found that solving them feels like a reward, helping to curb negative feelings.
Playing the mind-boosting games featured in this Prevention special can help manage stress and anxiety, as well as boost happiness endorphins at the same time.
16. Become a plant owner.
Swing by the garden center after brunch this weekend. Just the presence of indoor plants can lower human stress levels, research shows, and one study found that actively caring for plants calmed the autonomic nervous system and lowered blood pressure.
And when people work near plants, they report greater concentration, satisfaction, and perceived air quality.
17. Take the stairs.
Take 10 minutes to run up the stairs in your office, home or nearby park. A published study in the journal Physiology & Behavior found that tired women who climbed stairs for 10 minutes got a bigger energy boost than those who had the caffeine equivalent of a can of soda or half a cup of coffee (and burned calories too!).
18. Start doing yoga with your partner.
A Sunday morning couples' class could make Sunday afternoon much more fun. Experts at Loyola's Sexual Wellness Clinic believe partner yoga helps couples get more comfortable with each other's bodies, supporting richer intimacy. Solo yoga can increase enjoyment as well, affecting arousal, desire, and satisfaction — the practice helps relax your mind and strengthen pelvic muscles.
19. Plan a vacation.
Women who vacation at least twice a year have a lower heart attack risk than those who do so rarely. And researchers have found that even thinking about an upcoming trip can boost happiness for weeks.
20. Head to a day spa.
It's time to treat yourself — and for good reason. Research indicates that spa services, particularly intensive massages, are effective in managing stress-related cortisol levels while boosting your serotonin, empowering individuals to regulate feelings of anxiety or sadness. A spa service can fulfill the need for human contact, especially under the guise of a licensed, qualified spa technician or massage therapist.
A day at the spa doesn't require you to jet on an otherwise expensive vacation; in fact, there are numerous leading day spas likely awaiting you just a road trip away. Visitors to The Spa at The Breakers can opt for a multitude of restorative services and work on practicing mindfulness for the rest of the day in their common spaces, which include saunas and a tranquil outdoor respite. Treating yourself to a day spa experience may be the key to stress relief you simply can't achieve at home.
21. Make time for cuddling.
If you're reevaluating your intimacy, start by thinking about time spent simply in the arms of your loved one. Cuddling is often underestimated for its ability to bolster physical intimacy. But relationship experts say cuddling can help you feel more connected to your partner than ever. Cuddling just for fun can fight stress and improve both of your moods' by increasing oxytocin hormones, which research adds may also bolster blood pressure, too.
"When you're regularly physically affectionate with your partner, they're more likely to see you as trustworthy and likable," explains Jessica O'Reilly, Ph.D., sex and relationship expert. This kind of attraction doesn't always need to result in sex or erotic exchanges to impact your relationship positively, as well.
22. Drink up.
You know you need to hydrate — but it's especially important when you get only six hours of sleep (or less!). You’re more likely to be dehydrated the day after a disrupted night of sleep, because a hormone that regulates your body’s water conservation is released during later stages of sleep. So down some extra water on those days if you can — and remember that too much water can be tricky for your gut, too.
23. Chill out.
Literally — start working on letting go of all of that anger!
Constantly feeling angry and pissed off (especially for women) can lead to less than desirable long-term effects on your holistic health. Chronic anger can impact the body in more ways than just one — it can induce headaches, anxiety, digestion problems and high blood pressure, among other drawbacks.
24. Jumpstart a new career.
If this is your year to switch gears, you'll know it in your heart. Despite work routines still being impacted by the pandemic, there are ways that career experts say you can successfully negotiate what you need to stay happy at work. Or to stylishly and effectively move into the next phase of your life without burning any bridges.
25. Consider therapy.
We all lean on friends and family for support, but is this the year that you finally make a move to unpack your mental health?
You don't even have to leave the house to start, and some of the best digital offerings are absolutely free. Start by checking out a few apps on your phone, even — but if you're ready, reach out to a care provider with the help of our guide, right here.
26. Volunteer regularly.
Research shows that pitching in regularly can lead to less stress and lower blood pressure. Try to schedule an outreach mission of your own on a day of service; many recognize Martin Luther King Day as a prime opportunity, or even Veteran's Day in November. So use this day to jumpstart a longer-term personal commitment — and consider working on this goal with loved ones all year round.
27. Get in a body-positive mindset.
Social media can be a big asset in helping you jumpstart new health goals in 2024 — but it can also be easy to get led astray by certain trends and social pressures. There is a growing movement that embraces all shapes, sizes, colors, strengths, abilities (and disabilities!) if you know where to look. Some of our favorite body-positive accounts teach us more about all the amazing things each and every body can achieve.
28. Listen to novels while you work out.
Exercisers who saved an audiobook for the gym worked out 51% more often than those who didn't, per a study in Management Science. Sweat while listening to an intense thriller, and the treadmill time will fly by. Audiobook lender Audible allows you to try it for yourself, entirely free, for 30 days. Give it a whirl!
29. Lift weights.
If you've already mastered your cardio workouts in the past few years, why not try incorporating a new routine? A quality set of dumbbells can help elevate your workout, improve your stamina, and build muscle. Plus, they work well with many of the other gadgets in your home gym to reinvigorate your workout.
30. Give your feet better support.
Check out these Good Housekeeping Institute Wellness Lab tips to start the year off on the right foot:
Shop in the afternoon. When feet are slightly swollen, it's easier to find the right size and avoid pinchy shoes.
Bring in your old pair. Staff at specialty stores can assess which areas are most worn to suggest a pair with appropriate support for your gait.
Do squats. Lace up and do a couple of knee bends. If the shoes are properly supportive, your knee should move over your foot, not inward.
Then, buy a pair of the best walking shoes. The ASICS Gel-Quantum 180 4 has good support for both walking and running.
31. Try a guided workout or class.
You don't need to pay for a new gym membership or shell out for a new premium subscription to try a new routine! YouTube holds a ton of programming from qualified experts that may get lost in the shuffle; everything from dance classes to 15-minute core workouts. Many channels offer a full suite of programs that you can follow for weeks at a time.
32. Learn or hone a new skill.
Leaving your home to learn something new from an expert located across the world isn't necessary anymore. Turn to global leaders and celebrity leaders to boost your memory skills and more. MasterClass has courses from inspiring leaders like Indra Nooyi to musicians including John Legend. There's a keen focus on intentional courses like successful wedding planning 101 led by Mindy Weiss and even topics like intentional giving led by Melinda Gates.
You’ll partake in instruction videos, assignments and can even enroll in abridged classes known as MasterClass Sessions, which are completed in just 30 days. The best value clocks in at $180 for an Annual Membership, allowing you to take as many classes as you'd like as well as download programs for offline travel.
33. Continue fun learning at home.
Your little ones may have returned to school, but you can still continue to spend quality time learning and playing together at home. Incorporating STEM activities into fun playtime is easier than you may think and is a great way to enjoy quality time with your graduate-to-be.
34. Stop procrastinating on a tough decision.
The stress around a major life decision often causes individuals to freeze in their tracks. Mental capacity has been known to be reduced by stress and anxiety, but a major change requires a fair amount of brain power to navigate. The ironic aspect of this is that prolonging what needs to be done can further exacerbate stress — and restart the vicious cycle. Empower yourself to begin making hard decisions this year with what's known as the B.R.A.V.E paradigm, which can help you cut away from this endless loop.
35. Decorate with family history.
In happy and long-lived cultures, people often display items from their families' pasts, says The Blue Zones of Happiness author Dan Buettner. "They remember and honor where they come from," he says. "We find that in happier cultures around the world, folks feel like part of a continuum." So hang your grandparents' wedding portrait, or put meaningful memorabilia on shelves.
36. Try hydrotherapy.
Feeling sore? Visitors to the sprawling Spa at the Ritz-Carlton, Bachelor Gulch in Avon, Colorado, can switch between 10 minutes in a hot sauna and 30 seconds in a 60°F bath, a treatment known as hydrotherapy.
The temperature shock helps to increase blood flow in your body while mitigating pain, stiffness, or even menstrual pain, per the Cleveland Clinic. Research suggests that hydrotherapy may aid in muscle recovery more than a day of rest. For at-home treatment, end a hot shower with a burst of ice-cold water.
37. Delegate more chores.
A large study found that people who spent money on time-saving services, such as Good Housekeeping Institute Lab-tested TaskRabbit ,to get someone to clean out the garage, obtained greater life satisfaction and happiness than those who shelled out for material goods. If money is tight, take on the least favorite chore of a friend and have she or he do the same for you.
38. Keep clutter out of the kitchen.
If you can hardly see your counters through all the papers, Post-its, and not-yet-put-away groceries, you may pay for that chaos later when it comes to meals. Take 20 minutes to whisk it all where it belongs, and it can help you eat more mindfully in days to come.
39. Wear workout gear that makes you feel good.
Spend the afternoon shopping for workout clothes that flatter your body: Studies show that what we wear affects the way we feel, which impacts our ability to get stuff done, says Hajo Adam, Ph.D., a professor at Rice University. It's a phenomenon known as "enclothed cognition," and it's as true in Zumba as it is at work.
Experts in the Good Housekeeping Textiles Lab are fans of the Lululemon Align Pant II, which are lightweight with a high-rise fit.
40. Upcycle your wardrobe for good.
Bye-bye, too-tight jeans. "Keeping smaller clothes as motivation to slim down is baloney," says Kit Yarrow, Ph.D., a psychologist at Golden Gate University, "and it tends to backfire." Studies show that muffin-top shaming doesn't help, but focusing on being healthy does. After doing your Goodwill drop-off, take a lighter-cooking class or meet a pal for a hike.
41. Explore new hobbies.
Another sleepy Sunday? Today's the day you try Ethiopian food, attend a ballet, or take a painting class — whatever feels fun. When researchers followed 7,500 people for 25 years, they found that those who complained of major boredom were roughly twice as likely to die from heart disease.
42. Give yourself a new look.
Working on your look is just as refreshing as turning over a new leaf internally. Taking off a few inches can make you feel (literally and figuratively) so much lighter in the new year. Even a simple new style or hair color could brighten your days and put pep back into your step in 2024.
43. Invest in your skincare routine.
And no, we don't mean load up on foundation. Streamline your daily routine to allow yourself some time to incorporate products that really replenish your skin, not weigh it down. Rather than focusing on covering up, use tips and tricks to help you bare all — and feel really good about it.
44. Play upbeat music.
Blasting any happy-making tune can work multiple mind-body wonders including reducing pain during exercise, elevating mood, and lowering stress, research shows. So make a playlist — any songs that boost your spirit will do the job.
45. Start walking more.
Even if you can't keep track of a new fitness routine, keeping yourself moving on a simple walk around the neighborhood is a must. The U.S. Department of Health and Human Services maintains that adults should spend as much time moving each day as possible — and some physical activity (even just walking!) is better than none.
46. Write to yourself.
When your inner critic picks up her bullhorn, jot down the kind words you'd say to a friend in the same situation. "We have such a hard time channeling compassion for ourselves," says Emma Seppala, Ph.D., of Stanford's Center for Compassion and Altruism Research. "Writing it down makes it easier to shift perspective."
47. Do one thing at a time.
Multitasking doesn't make you more efficient, but it does stress you out, says mindfulness expert Pedram Shojai, author of Focus: Bringing Time, Energy, and Money Into Flow. "If your focus is fragmented, you'll likely find yourself getting anxious as new items come up when old ones are still incomplete," he says.
Instead, he suggests, organize your activities into chunks of time, such as kid time and cooking time, and then "commit to being focused in those allotted minutes and see what happens." It'll help stop you from overthinking everything.
48. Make chaotic zones calm.
Make the chaotic zone by the door a calm, happy space, advises Carly Moeller, founder of interior design firm Unpatterned. Set up simple systems (a mail basket, a shoe bench, hooks) for tidying. Then move art or flowers from the living room and invest in a mirror or a colorful rug. "You can be a little cheeky because it's a small area," she says.
49. Sourcebooks Embrace your new work schedule.
If you've gone fully remote since 2020 and have discovered that returning to the office simply won't be happening, there's an opportunity at hand to revitalize your calendar this year. This guide to the post-pandemic reality that many career-minded individuals are facing can help you to create a personal location strategy. It's one of many self-help books that can shake up how you may view setbacks, turning them into major wins in your own book of life.
50. Make your bed every morning.
Yes, it's time to grow past the messy bed look! Mastering the art of making your bed will simply transform your space, but also kickstart a productive morning routine. Taking care of your pillows, sheets, and comforter is easy when you have an expert to show you how.
51. Go to bed on time, with your partner.
Getting sufficient zzz's can make you feel ready for action. A study in the Journal of Sexual Medicine found that women who got more sleep had more desire the next day and an overall easier time becoming aroused. Every additional hour they slept increased their likelihood of having sex by 14%. So skip late-night web searches and hit the hay.
52. Stay glued to the windows (with sunscreen, of course).
Spending as much time outside as possible is a great thing for your health — but even when the weather becomes frigid, sunlight is crucial to regulate your mood throughout the day. Sunlight can help regulate our circadian rhythms, which directly impacts how productive we are as well. If you can't find natural light in your home, try investing in a few supercharged lights for indoor living, and watch as your mood brightens over time.
53. SkinCeuticals Treat yourself to more facials.
Give yourself a spa-level nutrient infusion without footing a massive bill. This luxe cleanser won the GH Beauty Lab's test due to its infused glycerin and cucumber extract makeup. It earned near-perfect scores on GH Institute tests for effective cleansing, with 96% of testers noting that it provided deep purification in their skin.
54. Give yourself more compliments.
Repeat after us: "Today is my day. I'm thankful for me." Positive self-talk can help you focus on what's good in your life, says psychologist Joy Harden Bradford, Ph.D.
Research shows that a little vitamin G (for gratitude) can make you feel happier and more satisfied and even improve your sleep. "If you repeat an affirmation related to gratitude in the morning, you're likely to show and feel more of it throughout that day," Bradford says. You're so welcome!
55. Head outside without your phone.
In a previous GH survey, 83% of people told us they lost track of how long they spent on their devices. But short of deleting all social apps, it can be hard to trade screen time for more productive pastimes like walking the dog and coffee with friends. Whether you’re Team iPhone or Team Android, download the latest software to access built-in tools that help you track your personal app usage.
56. Say goodbye to toxic friends.
It may feel impossible now, but there is a way to break up with a once friend turned frenemy without imploding your social life. Sometimes, ghosting is appropriate — but more often than not, approaching the situation with a structured conversation can help you get the closure you need to grow.
57. Be current about the news.
It can be hard to keep up with what’s going on in the world given the lightning-fast news cycles. But it’s more important than ever to stay informed. If you’re sick of sifting through clutter on social media feeds, join Flipboard. Think of it as your personal news hub.
Download the app, then list your interests, pick outlets to get updates from, follow your fave X, formerly Twitter, users and more. The app curates it all in one place with a smart, stunning design that makes scrolling easy.
58. Add more citrus to your grocery cart.
When you see all those gorgeous in-season grapefruits, oranges, clementines, and pomelos in the produce aisle, grab an armful.
Winter citrus can help keep skin looking healthy thanks to vitamin C, which aids in collagen production. In fact, an American Journal of Clinical Nutrition study found that people who ate foods high in C had fewer wrinkles and less age-related dry skin than those who didn't. Try clementine sections sprinkled with pistachios or sweet grapefruit dipped in Greek yogurt for a snack.
59. Chow down on blueberries and walnuts.
Separately or together, these berries and nuts have health superpowers: Blueberries have been shown to help people with metabolic syndrome (a cluster of conditions such as high blood pressure, high blood sugar, and too much belly fat), and walnuts can help reduce LDL, the bad kind of cholesterol. Toss them on oatmeal or in a salad, and eat up for a healthier 2024!
60. Bathe for a better sleep.
Next time you have trouble nodding off, there’s a research-backed idea that could help: Take a hot bath! It helped people fall asleep about 10 minutes earlier and have a better quality snooze. The best time to do it? About an hour or two before bedtime, says most research.
61. Take more trips with no destination in mind.
This year is going to be all about the road trip — simply getting out into the world around you for quiet time alone in nature. A solo trip in the car is a great way to get out for a change of pace. Hit the road and forget social media!
62. Ease stress with kindness.
Kindness toward yourself, that is! Recent research shows that practicing self-compassion slowed people’s heart rate and sweating, two symptoms our bodies produce when under chronic stress. So take some time each day to focus on something you love about yourself.
63. Get artsy.
To help ward off the blues, engage in a bit of culture — a trip to the museum, a night at the theater, or attending a concert. Research suggests that people who make regular trips to these types of attractions have a lower risk of developing depression than those who don’t.
64. Make your home more fragrant.
Because smell is associated with the parts of the brain that process emotion and store memories, certain aromas can affect mood, says olfactory expert Rachel Herz, Ph.D., author of The Scent of Desire. Research shows that vanilla makes people more relaxed and joyful (mmm, baking), while peppermint can boost energy and lavender can zap stress.
65. Makeover your daily routine.
If you're still on the hunt for even more goals to help you change your life for the better, why not undertake a challenge that'll last a month? This guide of 28 mini daily goals can help you revolutionize your routine if you're unsure of where to start first. It's guaranteed to get you thinking more about the best resolutions to keep!
** This article was originally published by Good Housekeeping. CLICK HERE to view the full article.