• Dec 2023

18 Wellness New Year’s Resolution Ideas for 2024

18 Wellness New Year’s Resolution Ideas for 2024
  • One third of adults have weight-related goals heading into the new year, and nearly half have an eye on improving fitness. 
  • Follow our tips below to establish achievable, realistic habits that will help you reach these goals.
  • Setting goals is just the first step; using a biosensor like Lingo can help track your progress and support healthy habits.

With the start of a new year around the corner, many people gear up to set their New Year’s resolutions. Not surprisingly, “lose weight” and “get in shape” tend to be at the top of people’s lists each year; a poll from Forbes in October 2023 (1) found that 48% of respondents reported “improved fitness” as their resolution, and 34% reported “lose weight.” 

While improving your health is an admirable goal to tackle, putting New Year’s resolutions in these vague terms often doesn’t set you up for success. Getting in shape, losing weight, prioritising your health, improving your wellness — these all require a multi-pronged approach that involves setting habits, lifestyle changes, and being consistent. 

The decision to improve your well-being is the first step, but it’s important to take any New Year’s resolution and put it into the context of goal setting. To achieve your goals, it’s a good idea to map out the actions you’ll need to take.  

Instead of just promising yourself that you’ll improve your health and well-being in 2024, plan to take concrete steps in the right direction. Below, we’ve outlined some New Year’s resolutions that will benefit your overall well-being as well as tangible tips you can incorporate. Remember: progress is better than perfection, and establishing gradual habits and being consistent will help you achieve your goals.

New Year's Resolution Ideas for Wellness and Well-being 

1. Move more

Whether you are an avid exerciser or just starting to think about getting more activity in your day, setting a goal to move more can be a great way to improve your health (2). Since many adults have desk jobs, they often spend most of their day sitting and not moving much, even if they are regular exercisers. In fact, it’s the movement that you do outside of a formal workout that really adds up to benefit your overall health. (3,4)

Finding time to move throughout the day may also help lift your mood and can help keep your glucose steady, which is key for metabolic health and long-term well-being. (5) Studies have shown that even short breaks taken throughout the day to stand up or go on a brief walk can help to keep glucose steady, especially following meals (6).

Action ideas: 

  • Set a timer on your phone to stand up for at least 5 minutes every hour. 
  • Take short, 5-minute walking breaks between meetings.
  • Plan a 10–20-minute walk after lunch.
  • Walk with your partner, family, or friend after dinner — or take the dog for a solo stroll.
  • Take some of your meetings on the phone while walking (outdoors or on a treadmill). 
  • Aim to increase your step count by 2,000 – 3,000 per day (7)

2. Choose more whole foods

As life gets busy, it can be easy to grab convenience processed foods that are pre-packaged and shelf stable. However, these ultra-processed foods can negatively impact our health and well-being. Not only are they low in nutrients, but they are designed to be highly palatable so that you’ll eat more of them. (8) These processed foods are high in sugar, calories, and other additives that make it tough to stop eating them and recognise our fullness cues, which leads to glucose spikes that affect our mood, energy, and sleep (9). 

Setting a goal to reduce the amount of ultraprocessed foods you eat can be a great way to prioritise your health for the New Year. Think of ultraprocessed foods as those found in boxes and bags, often have a long shelf life, and usually made with a lot of ingredients, including unfamiliar additives. Some examples are breakfast cereals, pretzels, crisps, sodas, instant noodles, oven pizzas, ready meals, and packaged desserts. 

Action ideas: 

  • Make a grocery list before heading to the store and stick to foods on the perimeter (most ultra-processed foods are found in the centre aisles).
  • Plan a day of the week to meal prep so you always have quick options on hand. Batch cook proteins, vegetables, and whole grains ahead of time to quickly throw together meals.
  • Swap refined grains for whole grains: buy whole-grain bread over white and add items like quinoa and rolled-oats to your diet.
  • Try a new vegetable each week: Find a recipe and try something new to add more variety to your meals. Once you find something you like, you can add it to your regular routine. 

3. Reduce stress

While setting a goal to “reduce stress” may seem vague, studies have shown that increased stress can impact the way we eat, setting us up for other metabolic and health-related issues. (10) Chronic stress also negatively impacts your well-being in other ways such as interfering with sleep, concentration, and mental health. (11-13)

Finding small ways to reduce stress can have a big impact on your overall well-being and may even help keep your glucose steady, which can have a huge impact on things like energy, mood, and cravings. (8) While you can’t erase all stress from your life and there are some things beyond your control, taking some time to unwind and destress each day can lead to major improvements. (14)

Action ideas:

  • Set aside 10 minutes to meditate. Look for guided meditations online or with an app. If meditating isn’t for you, try breathing exercises. Research shows that diaphragmatic breathing exercises specifically improve cortisol levels and people report less stress. (15) 
  • Spend 20-30 minutes outdoors. Research shows that spending 2 hours weekly in nature (city greenspaces count, too) can improve stress levels. (16) Whether you go for a walk, bike ride, or just sit in the sun (with SPF!), tune in to your environment and appreciate your surroundings.
  • Try a yoga practice, whether a flow at home or a class in a studio. 
  • Cultivate gratitude. Each day, write down a few things that you are grateful for. Studies show that people who practice gratitude feel happier and have stronger relationships.  (17)


4. Improve sleep quality

Sleep is a crucial aspect to our health and well-being, yet it’s the one thing many people sacrifice if they are busy or overwhelmed. It has been shown that getting less than 7 hours of sleep per night is related to a wide range of health complications such diabetes, heart disease, anxiety and depression, and obesity. (18) Setting a goal to prioritise sleep can be a great way to improve your physical and mental health and has also been shown to be a major factor in glucose stability. (19) Although achieving quality sleep may be easier said than done, you can set yourself up for a restful night with these tips. 

Action Ideas:

  • Set a reminder on your phone a couple hours before bedtime to start winding down: turn down lights, avoid screens, and take a bath or read a book to help prepare your body for sleep.
  • Finish your last meal at least 2-3 hours before bedtime to give your food time to digest before you lay down.
  • Limit alcohol before bed and swap for a calming beverage like herbal teas or golden milk.
  • Set a bedtime to allow 7-8 hours of sleep each night, and crawl into bed earlier to fall asleep earlier. (20)

Check out our guide to sleep better for more ideas.

A final note from Lingo 

As we approach 2024, it’s a perfect time to reflect and set goals for the year to come. Envisioning your future self is a great way to identify the areas you want to focus on. While going into the new year with optimism is a great starting point, it is also important to identify the actions you will take to make that future self a reality. 

Even though you don’t have to announce your goals to the world, it’s important to have something to keep you personally accountable for what you set out to achieve. Tracking your progress can be a great way to do this, and Lingo’s biosensor can help you track your glucose patterns and encourage healthy choices towards improving your metabolic health and overall well-being.  


  1. https://www.forbes.com/health/mind/new-years-resolutions-statistics/

  2. Warburton DER, Bredin SSD. Health benefits of physical activity: a systematic review of current systematic reviews. Curr Opin Cardiol. 2017 Sep;32(5):541-556. https://pubmed.ncbi.nlm.nih.gov/28708630/  

  3. Clemes SA, Patel R, Mahon C, Griffiths PL. Sitting time and step counts in office workers. Occup Med (Lond). 2014 Apr;64(3):188-92. https://pubmed.ncbi.nlm.nih.gov/24477502/

  4. Saint-Maurice PF, Troiano RP, Bassett DR Jr, Graubard BI, Carlson SA, Shiroma EJ, Fulton JE, Matthews CE. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020 Mar 24;323(12):1151-1160. https://pubmed.ncbi.nlm.nih.gov/32207799/

  5. Chen L, Chen XW, Huang X, Song BL, Wang Y, Wang Y. Regulation of glucose and lipid metabolism in health and disease. Sci China Life Sci. 2019 Nov;62(11):1420-1458. https://pubmed.ncbi.nlm.nih.gov/31686320/

  6. Buffey AJ, Herring MP, Langley CK, Donnelly AE, Carson BP. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med. 2022 Aug;52(8):1765-1787. https://pubmed.ncbi.nlm.nih.gov/35147898/  

  7. Inoue K, Tsugawa Y, Mayeda ER, Ritz B. Association of Daily Step Patterns With Mortality in US Adults. JAMA Netw Open. 2023 Mar 1;6(3):e235174. doi: 10.1001/jamanetworkopen.2023.5174. Erratum in: JAMA Netw Open. 2023 Apr 3;6(4):e2311413. https://pubmed.ncbi.nlm.nih.gov/36976556/

  8. Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, Chung ST, Costa E, Courville A, Darcey V, Fletcher LA, Forde CG, Gharib AM, Guo J, Howard R, Joseph PV, McGehee S, Ouwerkerk R, Raisinger K, Rozga I, Stagliano M, Walter M, Walter PJ, Yang S, Zhou M. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019 Jul 2;30(1):67-77.e3. https://pubmed.ncbi.nlm.nih.gov/31105044/

  9. Jarvis PRE, Cardin JL, Nisevich-Bede PM, McCarter JP. Continuous glucose monitoring in a healthy population: understanding the post-prandial glycemic response in individuals without diabetes mellitus. Metabolism. 2023 Sep;146:155640.  https://pubmed.ncbi.nlm.nih.gov/37356796/   

  10. Yau YH, Potenza MN. Stress and eating behaviors. Minerva Endocrinol. 2013 Sep;38(3):255-67. PMID: 24126546; PMCID: PMC4214609. https://pubmed.ncbi.nlm.nih.gov/24126546/  

  11. Kalmbach DA, Anderson JR, Drake CL. The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. J Sleep Res. 2018 Dec;27(6):e12710. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7045300/

  12. Liu Q, Liu Y, Leng X, Han J, Xia F, Chen H. Impact of Chronic Stress on Attention Control: Evidence from Behavioral and Event-Related Potential Analyses. Neurosci Bull. 2020 Nov;36(11):1395-1410. https://pubmed.ncbi.nlm.nih.gov/32929635

  13. Marin MF, Lord C, Andrews J, Juster RP, Sindi S, Arsenault-Lapierre G, Fiocco AJ, Lupien SJ. Chronic stress, cognitive functioning and mental health. Neurobiol Learn Mem. 2011 Nov;96(4):583-95. https://pubmed.ncbi.nlm.nih.gov/21376129/

  14. Turakitwanakan W, Mekseepralard C, Busarakumtragul P. Effects of mindfulness meditation on serum cortisol of medical students. J Med Assoc Thai. 2013 Jan;96 Suppl 1:S90-5. https://pubmed.ncbi.nlm.nih.gov/23724462/

  15. Hopper SI, Murray SL, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database System Rev Implement Rep. 2019 Sep;17(9):1855-1876. https://pubmed.ncbi.nlm.nih.gov/31436595/

  16. White MP, Alcock I, Grellier J, Wheeler BW, Hartig T, Warber SL, Bone A, Depledge MH, Fleming LE. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep. 2019 Jun 13;9(1):7730. https://pubmed.ncbi.nlm.nih.gov/31197192/

  17. Martino J, Pegg J, Frates EP. The Connection Prescription: Using the Power of Social Interactions and the Deep Desire for Connectedness to Empower Health and Wellness. Am J Lifestyle Med. 2015 Oct 7;11(6):466-475. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125010/

  18. Institute of Medicine (US) Committee on Sleep Medicine and Research. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Colten HR, Altevogt BM, editors. Washington (DC): National Academies Press (US); 2006. PMID: 20669438. https://pubmed.ncbi.nlm.nih.gov/20669438/  

  19. Yoshimura E, Hamada Y, Hatanaka M, Nanri H, Nakagata T, Matsumoto N, Shimoda S, Tanaka S, Miyachi M, Hatamoto Y. Relationship between intra-individual variability in nutrition-related lifestyle behaviors and blood glucose outcomes under free-living conditions in adults without type 2 diabetes. Diabetes Res Clin Pract. 2023 Feb;196:110231. doi: 10.1016/j.diabres.2022.110231. Epub 2022 Dec 21. PMID: 36565723. https://pubmed.ncbi.nlm.nih.gov/36565723/ 

  20. So-Ngern A, Chirakalwasan N, Saetung S, Chanprasertyothin S, Thakkinstian A, Reutrakul S. Effects of Two-Week Sleep Extension on Glucose Metabolism in Chronically Sleep-Deprived Individuals. J Clin Sleep Med. 2019 May 15;15(5):711-718. https://pubmed.ncbi.nlm.nih.gov/31053213/

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