Before we jump in, I promise this isn’t going to be yet another blog telling you to set a list of New Year’s resolutions, or convincing you that January is the month to completely reinvent your health. Quite the opposite, in fact!

Because here in the UK, we’re in the depths of winter. It’s cold, dark and grey. And yet, so many of us head into the new year with a ‘full steam ahead’ mindset, setting ambitious goals and unrealistic expectations that often don’t survive beyond a few weeks.

It’s often quoted that only around 9% of people successfully keep their New Year’s resolutions. And that tells us something important: it’s not that people don’t care, it’s that most goals simply aren’t designed to fit real life.

That’s why I’m a big advocate for a gentler, more intentional approach. Instead of treating the new year as a quick fix, we can use that fresh-start energy to focus on habits that genuinely support our health long term.

So rather than trying to overhaul everything overnight, what if 2026 was about building healthy living habits? I’m talking about small, realistic actions that support your energy, mood and wellbeing now, and that you can still carry with you twelve months from today.

You don't need to live by the mantra, 'new year, new me'. All you need is to adopt these 6 habits to help you create a healthier, happier 2026.

Healthy eating doesn’t have to mean cutting out everything you enjoy and it definitely doesn’t need to start with a strict plan in January. A simple way to improve your nutrition without overthinking it is to build meals around protein, plants and healthy fats.

Protein supports steady energy, muscle repair and appetite regulation. Plant foods provide fibre and micronutrients for gut and immune health. And healthy fats help you feel satisfied, support brain function, and keep meals more balanced. Easy upgrades include:

• Protein: eggs, Greek yoghurt, tofu, chicken, lentils, fish, beans

• Plants: add one extra veg portion at lunch and dinner, berries at breakfast, mixed leaves on the side

• Healthy fats: olive oil, avocado, nuts, seeds, nut butter, olives, tahini

This isn’t about perfect eating, it's about giving your body more of what it needs to feel well at every meal opportunity.

This is one of the most underrated habits for winter wellbeing. Morning daylight helps regulate your body clock, which impacts sleep quality, energy levels, and even appetite and mood. And while we can’t always guarantee sunshine, being outdoors still gives your brain a strong signal that it’s time to wake up. Plus if you incorporate spending time in nature, research confirms that this can help to support better mental wellbeing too.

Try this:

• Step outside within an hour of waking

• Combine it with something easy (walk the dog, take a call, grab a coffee)

• Keep it simple (even 5-10 minutes counts)

• Think of it as a daily ‘reset button’ for your nervous system

Modern life is very busy and many people don’t struggle with motivation - they struggle with slowing down.

Rest often becomes something we postpone until everything is done. But for most of us, it never truly is. The result is a slow drift into exhaustion where you’re always functioning, but never fully recovering.

In 2026, consider this a new mindset: rest isn’t a reward, it’s part of a healthy lifestyle.

Try building ‘micro recovery’ into your week, which could look like:

• 10 minutes of quiet after work

• a proper lunch break away from screens

• an early night once a week

• a short walk after dinner

• one evening where you’re not multitasking

These habits support your energy far more than pushing harder ever will.

Good gut health isn’t only about what you eat, it’s also how you eat. When you’re rushing meals, eating in the car, or barely chewing between meetings, your body tends to stay in a stressed state. That can impact how well we digest our food which can cause bloating, reflux and even impact nutrient absorption.

Try this to build this pace into your mealtimes: 

• Sit down to eat

• Slow down your pace slightly

• Chew more than you think you need to

• Put your cutlery down between mouthfuls

It sounds simple but it can genuinely change how your body responds to food.

One of the biggest reasons healthy eating falls apart isn’t because of a lack of capacity and preparation.

When you’re busy, stressed or tired, your brain naturally goes for what’s quickest and easiest. That’s why one of the most effective habits you can build isn’t a strict meal plan but rather making nourishing choices more convenient.

Try this: set a timer for 10 minutes once a week and do a mini ‘kitchen reset’. You could:

• wash and chop a couple of vegetables 

• cook one simple protein to use for 2–3 meals (eggs, chicken, lentils, tofu)

• prep 1-2 quick snacks (fruit, yoghurt, nuts, oatcakes)

• make your breakfast ready for the next day

It’s a small habit that reduces decision fatigue, makes meals feel easier, and helps healthy choices without relying on willpower.

Food is the foundation, but modern life isn’t always set up for perfect nutrition. This is especially the case in winter, during high stress, or when routines have slipped.

This is where targeted supplements can support you. Not as a replacement for food, but as a way to cover key bases and support long term health. Two key staples to consider for 2026 are:

Vitamin D3 + K2

Vitamin D supports immune function, mood and bone health. Many people in the UK are low during the winter months due to reduced sunlight exposure, making a supplement essential. I recommend Extracted’s clean, high-purity Vitamin D3 as it also contains the essential vitamin K2 to support calcium balance.

A high-quality multivitamin

A daily multivitamin can help cover nutritional gaps, especially if you’ve had a busy season of irregular meals and higher stress. My go-to is Multee, which has won awards for its mega, 40-ingredient formulation plus dose of added greens.

As always, supplementation works best alongside the basics: balanced meals, hydration, quality sleep, daily movement and nervous system support.

Here are three simple ways to make your healthy tweaks more permanent:

1. Make it so small you can’t fail

Start with a five-minute walk, one protein-rich breakfast, or one glass of water. Small habits build momentum. As the behavioral scientist BJ Fogg says: “The easier a behaviour is to do, the more likely the behaviour will become habit.”

2. Habit stacking: Attach a new habit to something you already do

Water before coffee. Daylight after brushing teeth. Supplements beside the kettle. The easier the habit is to remember, the more likely it will last.

3. Aim for consistency, not perfection

Perfection isn’t the goal - progress is. The need to get it ‘exactly right’ keeps so many people stuck in procrastination, never taking the first step. You don’t need a perfect week or a perfect month. You need a pattern you can return to. The goal isn’t a ‘new you’ by February - it’s a healthier, happier you for all of 2026 and beyond, built one habit at a time.