Big resolutions can be intimidating, and for many people, the thought of setting lofty goals feels overwhelming. But here’s the good news: meaningful change doesn’t have to come from massive, all-or-nothing commitments. In fact, small, simple shifts in your daily routine can lead to significant improvements in your overall well-being.
Whether you’re looking to ease into healthier habits or just want a few new ideas to refresh your wellness routine, these 15 tiny wins are easy to try and can add up to a healthier, happier you by the end of 2025. Think of them as bite-sized steps toward building a sustainable, balanced lifestyle—without the stress of traditional resolutions.
1. Drink Water Early
While water-bottle culture seems to be on the rise, not everyone has bought into it yet. Thousands of Americans fail to drink enough water every day and are operating at a sub-optimal capacity. If you’re not ready to commit to drinking a certain amount per day, try to drink one cup of water in the first hour after you wake up. This will help you start your day knowing that you’ve done something good for yourself. (Plus, this can easily be paired with taking your daily supplements, allowing you accomplish two good things at once!)
2. Stretch More
Stretching can help to relieve tension and stress and improve blood flow. Whether you choose to do a 5 minute warm up routine in the morning, a relaxing stretch in the evening, or a small stretch by standing up once an hour and doing a bit of chair yoga, the important thing is to choose to stretch.
3. Protect Your Skin
If you’re not already using sunscreen on a daily basis, this is your invitation to start protecting your skin from the harmful UV rays of sunlight. It might be nice to show off a tan, but you know what’s even more impressive? Healthy skin. Sunlight exposure causes skin to age more quickly that it would normally (1), and while some supplements can help your body combat solar damage, prevention is the best medicine. If you’re a sun-lover and we can’t convince you to wear sunscreen, at least take an Astaxanthin supplement, because this powerful antioxidant has been found to help counter the effects of UV radiation (2).
4. Soak In The Fresh Air
Take a 5 minute break to step outside and enjoy some fresh air. Fresh air and natural light can help to improve your mood and get your blood moving. Stationary office work or a sedentary lifestyle can wreak havoc on your health, but a 5 minute break is a simple way to fight back and help preserve your wellbeing. Simple exposure to fresh air can improve your oxygen levels while also allowing your eyes a rest from your screen.
5. Sleep On A Schedule
This sounds like a big deal, but it can be scaled back to make it manageable. The trick is to choose a bedtime that is realistic for you. You may have to spend less time scrolling through newsfeeds on the internet in order to achieve your sleep goals. If you like getting into bed and scrolling for hours, start by setting a time limit on your scrolling and then you can work backwards from there to increase your sleep to a more ideal timespan. Small steps, little by little, and next thing you know, you’re getting enough sleep each night.
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6. Take The Stairs
Climbing stairs in a building isn’t a traditional workout that requires sports clothes, and it can easily fit into your day. It activates both the cardiovascular and respiratory systems and burns more calories than standing in an elevator (4).
While climbing a few flights of stairs will produce greater benefits than only one flight, starting with one is a great step forward and not too daunting of a task. You can take the elevator to one floor below the one you need and walk up the rest of the way. As you become more comfortable with walking up stairs, you can increase how many flights you climb at a time or how many times per day you take the stairs.
7. Breathe
Of course, you’re breathing as you read this now, but that’s not what we mean (although we totally support that. Keep breathing!). Standard breathing can keep your body functioning, but intentional breathing can improve oxygen intake and calm the mind and body. To breathe intentionally, take slow deep breaths. Various health professionals recommend a technique that is called “box breathing” (3). With this technique, you breathe in for 4 seconds, hold your breath for 4 seconds, exhale for 4 second, and pause for 4 seconds before starting over.
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8. Prep A Meal At Home
Fast-food and pre-packaged foods are often ultra processed and full of additives that extend their shelf life but don’t benefit your health. By making your own food once a week (or at the frequency that works for you), you have the opportunity to create healthier food that will better nourish your body. Plus, making your own food can be fun and feel rewarding, thereby boosting your mood. Now that’s a win-win!
9. Fix Your Posture
Standing up straight not only protects your height but also can fend off back pain and protect your joints from extra stress. You don’t have to obsess over your posture and in fact, you probably shouldn’t. Dwelling on your posture can make you feel guilty or self-conscious and subtract from your overall wellbeing. However, if you set certain times to check in on your posture, you can start to make positive changes that can have long lasting effects.
10. Pursue Creative Activities
Birds sing, beavers build, and humans create. Engaging in something creative lowers stress and lifts mood (5). Enjoyable creative activities flood the brain with dopamine and make you happier. But creativity isn’t necessarily a one-size-fits-all. If coloring in the lines or journaling and creative writing don’t speak to you, there are still plenty of ways to be creative. You can try gardening, experimenting with new recipes, dancing, or even rearranging your living space. Creativity can be as simple as solving a puzzle, crafting something with your hands, or brainstorming ideas with friends. The key is to find an activity that excites you and feels rewarding. Whatever you choose, embracing creativity in your daily life can bring joy, spark inspiration, and help you see the world in new ways.
11. Practice Gratitude
Take a moment each day to reflect on one thing you’re grateful for. Whether it’s jotting it down in a journal or simply pausing to think about it, this practice can shift your mindset and improve your overall outlook on life.
For example, we’re grateful to have you as part of our wellness community. Thank you for being here!
12. Rest Your Eyes
Give your eyes and mind a break from screens for at least one hour a day. Use this time to read a book, go for a walk, enjoy a meal with loved ones, or simply sit and enjoy some quiet reflection.
13. Be In Touch With Nature
Walking barefoot on natural surfaces, such as grass—a practice known as “grounding” or “earthing”—has been associated with various health benefits. Scientific studies suggest that direct physical contact with the Earth’s surface can positively influence physiological processes due to electron transfers (6). Earthing is associated with a reduction in inflammation, which is a factor behind many diseases (6, 7). Therefore, earthing has the potential to greatly improve wellbeing.
14. Swap to Whole Grains
If you typically eat refined grains, try swapping in whole grains like brown rice or whole-grain bread for a nutritional boost. Whole grains contain more fiber, support healthy bowel movements, and don’t cause the same blood sugar spikes as refined grains.
15. Supplement Your Health
We bet you saw this tip coming – we are a supplement brand after all. Supplements are an easy way to boost your well-being by filling nutritional gaps and providing targeted support for your health goals. Whether you’re looking to enhance your energy, improve digestion, support joint health, or bolster your immune system, the right supplement can make a big difference. However, supplements work best when combined with a balanced diet and healthy lifestyle. That’s why we’ve saved this tip for last—to remind you that lasting wellness begins with positive lifestyle changes, and supplements are here to complement those efforts.
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Conclusion
Making a grand resolution can feel like a daunting task, but incorporating a few small wellness habits can make the journey toward better health manageable—and even enjoyable. Remember, you don’t need to tackle all 15 of these tips at once. Progress, no matter how small, is still progress. Start with one or two ideas that resonate with you, and build from there. Over time, these tiny steps can lead to lasting improvements in your overall well-being.
Think of this list as a menu rather than a to-do list; pick and choose the practices that fit your goals and lifestyle. If trying a couple of tips each month feels more realistic, go for it! Bookmark this post and revisit it when you’re ready to add new habits. Together, these tiny wins can make 2025 your healthiest and happiest year yet. From all of us at Research Verified, here’s to your success and well-being in the new year!
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