New Year Reset: A Simple Health + Routine Refresh You’ll Actually Stick To

January can feel like a fresh start… and also like a lot of pressure.

If you’ve ever gone all-in on a new routine and crashed by week two, you’re not alone. The goal isn’t a perfect new you. The goal is a routine you can live with.

This is a simple reset you can start today—no apps, no fancy gadgets, no guilt.

Step 1: Pick your “One Thing” (not 12 goals)

Choose ONE focus for the next 14 days:

• More energy
• Better sleep
• Less stress
• Stronger body
• Healthier eating
• More time for yourself

When you pick one thing, you stop chasing everything.

Step 2: Build your “Minimum Routine”

A routine only works when it’s realistic on your worst day.

Try this 3-part minimum routine:

1) Move for 10 minutes

Walk. Stretch. Dance in your kitchen. Anything counts.

Rule: If you can do more, great. If not, you still win.

2) Drink water before coffee

One glass first. It’s simple and it changes your whole morning.

3) Eat one “real food” meal

One meal with protein + color (fruit/veg) + something filling.

That’s the base. Everything else is extra credit.

Step 3: Fix your mornings by fixing your nights

Most people try to “wake up earlier” when the real fix is bedtime.

Try this for 7 days:

• Put your phone on the charger outside your bedroom (or across the room)
• Aim for the same bedtime, even if it’s not early
• Stop scrolling 30 minutes before sleep (read, shower, stretch, or just be quiet)

Tell-it-like-it-is: If your sleep is a mess, everything feels harder.

Step 4: Use the “Two Day Rule”

You’re allowed to miss a day.

You’re not allowed to miss two days in a row.

That’s how routines last.

Step 5: Clean up the friction in your home

Your environment shapes your habits. If your house is chaotic, your brain feels chaotic.

Try the 15-minute “reset sweep”:

• Clear one counter
• Empty one trash can
• Put away 10 items that don’t belong

You don’t need a perfect house. You need a calmer one.

Step 6: Make food easy (without being strict)

Instead of “cutting carbs” or “no sugar,” try one of these simple swaps:

• Add protein at breakfast (eggs, Greek yogurt, protein smoothie)
• Add a veggie at lunch (bagged salad counts)
• Keep a “grab snack” ready (nuts, cheese stick, fruit)

Small, boring habits beat big dramatic ones.

Step 7: Create a weekly “Life Reset” routine

Pick a time each week—Sunday or Monday works.

Your weekly reset is just 5 things:

1. Check your calendar
2. Make a short grocery list
3. Plan 3 simple dinners
4. Do one load of laundry
5. Set out clothes for tomorrow

Why this matters: When your week feels planned, you stress less and eat better without trying.