4 New Year’s Wellness Resolutions That Stick

Every year, we promise ourselves that this will be the year.

We will sleep better. Stress less. Move more. Eat better. And for a little while, we do.

Then life gets busy. One off day becomes a pattern. The routine starts to feel like pressure, and then it fades. Research suggests that nearly 80 percent of New Year’s resolutions are abandoned by February [8].

This usually has less to do with motivation and more to do with how goals are structured.

Wellness sticks when habits are realistic, repeatable, and built for real life [1]. So we looked at the research and narrowed it down to four simple habits that fit into busy schedules and are easier to keep long after January ends.

1. Keep a Consistent Sleep Schedule

Your body does not need “perfect” sleep. It responds best to consistency and predicability. Going to bed and waking up around the same time helps regulate your circadian rhythm, which plays a key role in energy levels, mood, and how easily you fall asleep at night [2,3].

Try this:
Pick one bedtime and wake-up time, and stick to it (yes, even on weekends). Instead of forcing an early bedtime, let your body get tired naturally. Creating a calm evening routine helps your body recognize when it’s time to wind down. A Magnesium Complex supports relaxation as the day ends, while a quality Sleep Complex is designed to complement your natural sleep cycle, so rest comes easier, without pushing it.*

Suggested Read: The Impact of Sleep on Your Immune System

2. Build a Daily Movement Habit

Exercise does not need to be intense to be effective. Regular, moderate movement supports circulation, joint health, and mobility when it is done consistently rather than occasionally at high intensity [4,5].

Try this:
Choose one type of movement that takes 15 minutes or less and do it every day for one week. Walking, gentle cycling, or mobility exercises are good options. Focus on showing up, not tracking time or calories.

3. Build Stress Breaks Into Your Day

Stress often builds gradually throughout the day. Long periods without breaks can keep your nervous system activated, which may affect sleep quality, digestion, and energy levels [6].

Try this:
Schedule two brief breaks each day that last about one minute. Slow your breathing by making your exhale longer than your inhale. Take supplements with breakfast, such as an Ashwagandha Complex, to help support a healthy stress response, balanced cortisol levels, and a calmer, more focused day ahead.*

Suggested Read: What Exactly is Ashwagandha?

4. Eat Balanced Meals You Can Repeat

Strict food rules are hard to maintain. Meals that include protein, fiber, and healthy fats tend to support more regular energy without the need for tracking or restriction [7].

Try this:
Create one go-to meal you can eat several times per week. Build it around: Protein + carbohydrate + vegetable + fat. For example:

• Eggs with sautéed greens and avocado

• Grilled chicken or tofu with rice, roasted vegetables, and olive oil

• Greek yogurt with berries, oats, and nut butter

FAQs

Q: How long does it take for habits to stick?
A: Habit formation varies widely and often takes months. Consistent repetition matters more than speed [1].

Q: What if I fall off track?
A: One missed day does not undo progress. Habits strengthen when you return without judgment.

Q: Can supplements replace healthy habits?
A: No. Supplements are designed to support routines, not replace them. They work best alongside consistent sleep, regular movement, a balanced diet, and effective stress management.

Progress Beats Perfection

The habits that last are not dramatic. They are realistic, flexible, and easy to return to.

If you’re building healthier habits, Pattern Wellness is here to support your routine, all year long.
Save 10% with code BLOG10 today!

*The information in this article is intended for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or a qualified healthcare provider before beginning any new supplement. 

Statements regarding dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Resources: 

1. Singh, B., Murphy, A., Maher, C., & Smith, A. E. (2024). Time to form a habit: A systematic review and meta-analysis of health behaviour habit formation and its determinants. Healthcare, 12(23), 2488. https://doi.org/10.3390/healthcare12232488 

2. McMahon WR, Ftouni S, Phillips AJK, Beatty C, Lockley SW, Rajaratnam SMW, Maruff P, Drummond SPA, Anderson C. The impact of structured sleep schedules prior to an in-laboratory study: Individual differences in sleep and circadian timing. PLoS One. 2020 Aug 12;15(8):e0236566. doi: 10.1371/journal.pone.0236566. PMID: 32785281; PMCID: PMC7423117. 

3. Hartstein, L.E., Grandner, M.A. & Diniz Behn, C. Sleep Irregularity and Circadian Rhythmicity: Implications for Health and Well-Being. Curr Sleep Medicine Rep 11, 5 (2025). https://doi.org/10.1007/s40675-025-00318-y

4. Edwards MK, Loprinzi PD. Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults. Health Promot Perspect. 2018 Jul 7;8(3):171-178. doi: 10.15171/hpp.2018.23. PMID: 30087839; PMCID: PMC6064756.

5. Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006 Mar 14;174(6):801-9. doi: 10.1503/cmaj.051351. PMID: 16534088; PMCID: PMC1402378. 

6. Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011 Aug;31(6):1041-56. doi: 10.1016/j.cpr.2011.04.006. Epub 2011 May 13. PMID: 21802619; PMCID: PMC3679190. 

7. Ekberg, N. R., Catrina, S.-B., & Spégel, P. (2024). A protein-rich meal provides beneficial glycemic and hormonal responses as compared to meals enriched in carbohydrate, fat or fiber, in individuals with or without type-2 diabetes. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1395745

8. Bodell, Lisa. Dec 19, 2022. Forbes. New Year’s Resolutions Fail. Do This Instead. https://www.forbes.com/sites/lisabodell/2022/12/19/new-years-resolutions