The 5 Health Resolutions I’d Set (If I Actually Wanted to Improve Health in 2026)
Every January, the internet explodes with “fix your body” energy.
And every January, I want to gently remind people of something important:
Your health does not reset on January 1st, but your habits can evolve with fresh energy.
As a Registered Dietitian with over 15 years of experience (and as a mom, business owner, and human), I don’t believe in rigid resolutions. I believe in anchoring habits to the five pillars of wellness I teach in my practice, habits that actually fit into real life and last longer than February. And ones that if you work on each day, week and month just become part of your everyday life!
So if I were setting intentions for the new year, here’s exactly where I’d start.
1. I’d Stop “Eating Better” — and Start Eating More Adequately
This is always my first pillar: Nourishment aka nutrition.
Most people don’t need another diet, they need enough food, eaten consistently, without guilt.
If I were improving my health this year, I would focus on:
Eating regular meals - 3 meals per day
Prioritizing fiber, protein, and satisfaction
Letting go of food rules that create stress instead of health
Health improves when your body feels safe and fueled, not when it’s constantly bracing for restriction.
The guideline of 3 really helps with this mindset. If you are new here, the guideline of 3 goes a little like this…
Aim for:
3 meals per day
eat every 3-4 hours on avg
3 food groups per meal
3 colors per meal
3L of water on avg per day
I also very much would focus on fiber, protein and colors (aka balanced meals that use the guideline of 3!). Using that frame work will also really help your blood sugars stay balanced which is KEY.
Something also to think about is that you can play around with the order of meals and snacks. Not a “breakfast person” you can have a snack when you wake up and a meal a little later! Make it work for you so it works for you.
Resolution reframe:
“I will fuel my body consistently and adequately.”
2. I’d Build Strength Instead of Chasing Weight Loss
The second pillar is Movement, and it has nothing to do with shrinking yourself. And you know that in my past movement was abused and it was only about weight loss and that is why it didn’t last. However, a solid relationship with fitness when you are moving for the right reasons and in a way that makes you feel good, health improvement follows.
If I were setting a goal this year, it wouldn’t be to “work out more.”
It would be to build strength and resilience, physically and mentally.
That might look like:
Strength training 2–3x per week
Walking because it helps me reset my nervous system before the chaos of the day, not burns calories
Moving in ways that feel supportive, not punishing aka you should feel good after the workout too
Resolution reframe:
“I will move in ways that make me feel strong, capable, and energized.”
3. I’d Protect My Sleep Like It’s a Health Intervention (Because It Is)
Sleep is the most underrated pillar of wellness, and one of the most powerful.
You must stop treating sleep like an afterthought and start treating it like non-negotiable care.
That means:
Creating a realistic bedtime routine
Not glorifying exhaustion
Set a no phone time to prevent doom scrolling
Understanding that poor sleep affects hunger, stress, immunity, and mood
You cannot out-supplement or out-discipline a sleep-deprived body.
You also cannot reach any goals without sleep. It is a basic human NEED.
Resolution reframe:
“I will support my health by protecting my sleep.”
4. I’d Focus on Regulating Stress, Not Just “Managing” It
Stress is inevitable. Chronic stress is not.
This pillar Stress & Nervous System Health is where many health goals quietly fall apart.
If I were setting intentions, I’d ask:
What drains me that I can reduce?
What supports me that I can do more of?
Where do I need boundaries instead of willpower?
This year try doing my stress activity:
start by writing down your known stress triggers
then write down how your body reacts to the stress
then find a strategy that you can use to help calm your body once the stress occurs or before going into a stressful situation
This activity can create MASSIVE change.
Health doesn’t improve when you push harder, it improves when your nervous system feels supported.
Resolution reframe:
“I will build routines that calm my nervous system, not overload it.”
5. I’d Stay HYDRATED
The final pillar is Hydration and it is arguably the one that is the easiest to implement and makes the biggest impact but people neglect it most.
Sip all day long, try not to chug.
The amount you need is different than me but as a general recommendation, that 8-8oz glasses is a good place to start. If that feels like too much right now add in one extra glass than you are drinking right now and be consistent.
Also remember, fiber can’t do its job without water either so make sure you are getting enough of BOTH.
Resolution reframe:
“I will not leave my house without my water bottle.”
Health is not about perfection.
It’s about consistency, compassion, and course-correcting without shame.
A Final Note (Because This Matters)
You do not need to:
Start over
Fix yourself
Become a “better or new” version of you
You are allowed to build health from where you are, with the body you have, in a way that supports your life, not consumes it.
But here is a BIG BIG important part - don’t try to do all of these at once. Pick one habit, maybe 2 and crush them. Make them so important to you and be consistent with them. Once they naturally feel part of your life, you can add in another. IF you feel like you already do one of these well, keep doing it and add 1-2 more. Go slow and steady like the tortoise to not burn out.
One of the best things my old mentor told me was, “the anxiety of overwhelm leads to paralysis” what this means is if you try to do too much you will overwhelm your system and end up doing NOTHING. And that is not the goal. So go slow and be consistent and create forever change.
That’s what Happy Strong Healthy has always been about.
If this is the year you’re ready to step out of diet culture and into sustainable wellness, you don’t have to do it alone. 🤍 Remember the health insurance you are already paying for LIKELY covers nutrition sessions and we can help you for FREE.
CLICK HERE to get your benefits checked!