5 Microsteps to Help You Start Off the New Year Right

Science-backed steps to help you sleep well, stress less, and feel your best.

The onset of a new year often brings with it the pressure of sweeping resolutions and transformative change. But as the science shows, sometimes the most profound shifts come from the smallest steps. By focusing on consistent, sustainable actions, we can pave the way for a year that’s filled with quality sleep, deep connections, improved focus, and meaning and purpose. 

Rather than stressing yourself out and trying to overhaul your entire life, consider these five Microsteps to ease into a stress-free, healthy new year:

When reading in bed, use a physical book or an e-reader that doesn’t emit blue light.

Blue light can suppress the sleep hormone, melatonin, making it more difficult to fall asleep after reading from your e-reader or your tablet. You can also choose a bedtime book that’s unrelated to your profession. Keeping work on your mind as you’re trying to unwind can cause stress and anxiety, instead of allowing you to recharge and settle down. 

Set a date, by phone or in-person, with someone you care about.

The beginning of the year is always busy, but if the relationship matters to you, make time for it! Set a recurring time that works for you both and even add it to your calendar, just like you would an appointment. Research shows that investing in our relationships can boost our mood, our focus and productivity, and our overall well-being. 

Rather than fixate on what you want to subtract or limit from your diet, focus on what you want to add.

Instead of starting your year with a scarcity mindset, think about all of the beneficial nutrients you could be adding to your meals. Could you add a serving of veggies to your next lunch? Can you pair a source of fiber with each carbohydrate? Shifting your focus from what we want to subtract to what we want to add helps keep your nutrients balanced, your health goals sustainable, and your meals delicious. 

Think about one thing you’re grateful for before entering a stressful situation.

Research shows that people who practice gratitude have lower blood pressure when they’re faced with stress. Gratitude has also been shown to boost our mood during difficult times by helping us maintain perspective. 

Volunteer for a cause you care about.

Giving back is a powerful way to lessen feelings of stress and overwhelm. Starting off your new year by researching organizations in your community can be a powerful way to shift your mindset as you enter the new year. If there’s a specific cause that’s close to your heart, you can donate money or your time. You can even invite a friend to volunteer with you, or suggest a team volunteer day with your co-workers.