17 simple health changes for the New Year

The new year is a wonderful time to reflect on the past and imagine the future, but it can also come with a lot of pressure to make changes for the better.

If you do choose to set a goal or resolution, it doesn’t have to be huge or overwhelming. Small, simple changes can add up to significant progress – and you can try them out any time.

We asked MD Anderson experts to share the small changes they’ve made in their own lives that they would recommend to others. Here’s what they said.

1. Meditate

“In the past year, I’ve been using a meditation app to help me set aside time for meditation, even if it’s only 10 minutes or so. This helps me be more mindful as I go through my day and manage my stress better.” - Karen Basen-Engquist, Ph.D., researcher

2. Take a pre-dinner walk

“I made a resolution to walk 20 or 30 minutes before dinner; this worked well for me.” - Daxaben Amin, senior clinical dietitian

3. Find small ways to exercise

“One small change I’ve made is to seek out any opportunity for exercise to help ensure I get enough physical activity and strengthening exercise in each day despite having three young kids and a busy workday. I try taking the stairs instead of elevators and schedule walking meetings with colleagues. Sometimes, while I’m waiting for my lunch to heat up in the microwave and no one is looking, I do yoga poses or drop and do some pushups!” - Meroë Morse, M.D., ABOIM, physician

4. Stick to a sleep schedule

“I've found that maintaining a consistent sleep and wake schedule has dramatically improved my sleep quality. By sticking to regular sleep times, even on weekends, I've significantly improved my sleep quality and overall well-being. It's helped regulate my circadian rhythm, making it easier to fall asleep and wake up naturally.” - Evan Thoman, director, Workforce Wellness

5. Stay hydrated

“Make sure you get adequate hydration throughout the day! Buy a bigger water bottle so you don't have to fill it as often or add flavoring to make it taste better.” - Katie Greenhill, clinical dietitian

6. Practice self-care

“I think, for me, it comes down to self-care, including taking the time to do things that fortify me as an individual person (drawing, lifting weights, daily meditation, etc.). I have found that to be the best version of me requires I fill my own vessel before I attempt to fill those of others in my life. If I can practice little acts of self-love throughout my day and week, I glow, and the love that I then have the capacity to give well to others will (hopefully) have a ripple effect, as they then feel and express that same love to people whose lives they touch.” - Nikki Samms, DPT, physical therapist

7. Add a vegetable to your meal

“Have a vegetable with lunch and dinner.” - Jessica Tilton, senior clinical dietitian

8. Read for fun

“I started to read for fun again this year and use an app to set a book-reading goal and track my progress. I ambitiously set a goal of 36 books but will end the year with about 56 books completed (to my surprise!). I read almost all fiction and I love the mental break it provides. Also, I like having something other than my phone in my hands at the end of the day. Not all were physical paperbacks, though, as I do like to listen to audiobooks during my commute, as well. I find listening to books in the car relaxes me and helps me focus on driving so I’m not rushing to get to work.” - Amy Spallone, M.D., Ad Interim Chief Infection Control Officer

9. Exercise during lunch break

“I take the stairs more and use lunch breaks to go for a walk or yoga.” - Rachel Murphy, senior clinical dietitian

10. Schedule your workouts

“I recently bought a used exercise bike. I try to ride for 30 minutes each day after work, and I give myself a break on the weekends. Adding some exercise at the same time each day can help with not only your physical health but your mental health as well.” - Catherine Powers-James, Ph.D., psychologist

11. Incorporate activities you enjoy

“I’ve taken on being more active simply by walking more. I’ve also tried to do more activities that are fun like spending time outside on nice days and baking. I’ve also taken the opportunity to do absolutely nothing on days when I can do so.” - Lilian Rodriguez, social work counselor

12. Don’t sleep beside your phone

“Whenever I go out to eat, I think, ‘How can I add a vegetable?’ It helps me to remember balance in what is typically an indulgent meal. I also move my phone away from the nightstand to remove the temptation to look at it in the middle of the night or the morning and keep a gratitude journal I add to a couple of times a week.” - Aimee Christie, Ph.D., psychologist

13. Add more movement

“I have increased my exercise routine and lost about 10 pounds compared with the beginning of the year.” - Maher Karam Hage, M.D., physician

14. Follow the 20-20-20 rule

“First, instead of meeting friends for coffee, a drink, or a meal, we meet for a walk. Second, on days when I am in front of my computer for long periods of time, I try to follow the 20-20-20 rule — after 20 minutes on the computer, look at something 20 feet or more away for 20 seconds — to reduce eye fatigue. I also stand up and stretch during the 20-second break. I keep a digital timer on my desk that reminds me when 20 minutes have gone by.” - Maria Petzel, senior clinical dietitian

15. Show consistency

“My biggest recommendations for implementing changes are to evaluate what is important to you and avoid getting caught up in all the 'shoulds' — the things everyone says you should be doing and all the things you see on social media or hear of others doing. Choose to make a healthy change that is important and realistic for you. If not, it is really hard to stay motivated. Also, don't make 10 changes; make one or two. When you take on lots of changes at once, it gets overwhelming and you are more likely to quit. Consistency is the key. Things that can make a big difference are increasing foods from plants like vegetables, fruits, whole grains, beans, nuts and seeds, and moving more.” - Lindsey Wohlford, wellness dietitian

16. Breathe and stretch

“Incorporating a few minutes of mindful breathing and gentle stretching into your daily routine can significantly improve overall well-being. Try dedicating a few minutes between meetings or before lunch. These simple practices can help reduce stress, enhance flexibility and promote a sense of calm, making them accessible to individuals at various fitness levels.” - Smitha Mallaiah, yoga therapist

17. Show grace and forgiveness

“I am working to show more grace and forgiveness to me and those around me. Meditation is important each day to set aside that time for me.” - Mark Berg, director, Employee Assistance Program

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