Health library

Jan. 29, 2026—If you're like a lot of people, it's possible that, by now, your big New Year's resolutions are falling by the wayside. And with winter's darker days still in effect, maybe you could use a mid-winter mind and body boost.

8 small steps

Even small changes can be good for you, and they're often easier to tackle than major lifestyle moves. Case in point: Consider the following self-care ideas. You might think of these tiny, good-for-you actions as "micro moments." They all add up, and they can put you on the path to long-term healthier habits:

1. Set a bedtime alarm. One of the keys to getting a good night's sleep is maintaining a consistent sleep-wake schedule. That means going to bed and getting up at the same time, even on your days off from work or school.

2. Start your day with a morning stretch. A balanced, active lifestyle includes a mix of aerobic workouts, strength training and flexibility exercises. Linking stretching to a daily routine makes it easier for it to become a habit.

3. Express your heartfelt gratitude. Each day, reflect on something for which you're grateful, suggests the National Center on Health, Physical Activity and Disability. Maybe that's a task you conquered or a special moment. If you're going through a rough patch, expressing your thankfulness may help you find a bright side, Mental Health America reports.

4. Plan a vacation. Making a list of places you'd like to visit can help improve your mood. Check out these additional easy ways to lift your spirits.

5. Take a break from your device. Carve out some time each day to get offline. Instead of scrolling, do something peaceful and relaxing, like reading a book or going for a walk. It's a simple lifestyle change that may help you manage stress.

6. Activate a conversation. Phone a friend to say hello. But instead of sitting during the conversation, try walking around your home or yard while you chat. Every footstep counts!

7. Add one fruit or vegetable to every meal. Many people don't eat enough daily fruits and vegetables. If you need to boost your intake, try putting one more produce item on your breakfast, lunch or dinner plate. For a wider array of nutrients, be sure to enjoy a mix of produce throughout the week.

8. Start helping your blood pressure with salt-free Saturday. Salt and sodium can contribute to high blood pressure, a major contributor to strokes, heart disease and kidney problems, the National Heart, Lung, and Blood Institute notes. Flavor your food with herbs instead. Start with one salt-free day each week, and build from there.

Sources

• AARP. "10 Microhabits for Brain Health." https://www.aarp.org/health/healthy-living/microhabits-brain-health/.
• American Academy of Ophthalmology. "Atomic Habits: Become the Doctor and Person You Want to Be." https://www.aao.org/young-ophthalmologists/yo-info/article/atomic-habits-become-doctor-person-you-want-to-be.
• American Academy of Sleep Medicine. "Healthy Sleep Habits." https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/.
• American Heart Association. "Create Habits That Stick." https://www.heart.org/-/media/Healthy-Living-Files/Infographics/Create_habits_that_stick_infographic.pdf.
• Mental Health America. "Building Your Coping Toolbox." https://mhanational.org/resources/building-your-coping-toolbox/.
• Mental Health America. "Take Care of Your Spirit." https://mhanational.org/resources/take-care-of-your-spirit/.
• National Center on Health, Physical Activity and Disability. "Supporting Wellness in Everyday Routines." https://www.nchpad.org/resources/supporting-wellness-in-everyday-routines/.
• National Heart, Lung, and Blood Institute. "Healthy Blood Pressure for Healthy Hearts: Small Steps to Take Control." https://www.nhlbi.nih.gov/sites/default/files/publications/HBP_Infograph_Fact_Sheet_508.pdf.