05/01/2026
A new year is a great moment to reset 🌱. Here’s a simple, realistic framework to help you build healthier habits in 2026 without burnout or all or nothing thinking.
1. Set the Right Kind of Goals
Instead of vague resolutions, aim for behaviour based goals.
❌ “Get fit”
✅ “Move my body 4 days a week for 30 minutes”
❌ “Eat better”
✅ “Add a vegetable to two meals a day”
Tip: Focus on what you do, not just the outcome.
2. Build Health in 4 Core Areas
🥗 Nutrition (Progress, Not Perfection)
Follow the 80/20 rule (eat well most of the time)
Prioritize:
Protein at every meal
More whole foods than packaged ones
Drinking enough water
Plan easy wins (healthy snacks you actually like)
👉 Don’t cut everything out add better things in first.
🏃 Movement You Enjoy
Choose activities you won’t dread:
Walking, dancing, swimming, yoga, lifting, cycling
Mix:
Strength (2–3x/week)
Cardio (walking counts!)
Mobility/stretching
👉 Consistency beats intensity.
😴 Sleep & Recovery (Underrated but Powerful)
Aim for a regular bedtime
Reduce screens 30–60 min before bed
Create a wind-down ritual (reading, stretching, journaling)
Better sleep = better energy, mood, cravings, and focus.
🧠 Mental & Emotional Health
Daily check-ins: “How do I feel today?”
Try:
5 minutes of mindfulness or breathing
Journaling 2–3x/week
Setting boundaries without guilt
Limit comparison (especially online)
👉 Mental health is health.
3. Start Small (Smaller Than You Think)
If it feels “too easy,” you’re doing it right.
10-minute walk
One healthy meal a day
One glass of water when you wake up
Small habits → compound results.
If you'd like to get in touch to see how we can help, either go to our website to book online or call us on
t. 01306 876072 (Dorking) or 01293 535 884 (Crawley)
e. admin@head2toephysio.co.uk
