22 Wellness Tips for Attainable New Year’s Resolutions

Do you use the New Year as an annual health seminar with yourself? In the past, I would host my own personal white board session, creating resolutions and brainstorming all the ways I wanted to better myself in the coming year. These included exercising daily, losing weight, dining out less, reading more high-brow literature, analyzing business trade publications weekly and drinking less soda. I loved the idea of a new and improved me, but seldom made it past week two. According to Forbes, Only 8% of people actually achieve their New Year’s resolutions. I clearly was in the 92%. So now, after eight years of living clean, embracing a plant-based diet, power-walking and using green products, I’ve comprised a list of 22 simple wellness tips to jump start your 2022 New Year and beyond.

Here’s to 2022 – we’ve added a few more tips and tools to our on-going New Year’s Resolutions Wellness Tip List. Also, check out “Happiness through Hardship” – The Podcast where authors and wellness experts share inspirational stories and a ton of healthy living tips.
🎙Apple Podcasts:

1. Set a goal and come up with a simple plan/make it measurable. Check out our SMALL steps formula on how to take successful steps toward your goals or these tools that help us make healthy living easier.


2. Add more fruits and vegetables at each meal
Many scholarly and anecdotal studies highly promote plant-based eating. Consuming a variety of colored fruits and vegetables have shown to promote longevity, disease prevention and overall wellness.

3. Keep healthy snacks near you at all times
When healthy food is near, it’s easy to forgo the salty and sweet cravings. I blend smoothies during the weekend and freeze them so I can pull one out of the freezer each morning and eat as an afternoon snack. I also keep dehydrated fruit, seeds and popcorn in my glove compartment. If you’re looking for a great brand to make clean-eating easy – check out Daily Harvest. Use “PrettyWellness” as a code at checkout for $25 off your first order.

4. Add one new healthy food each week
Better yet, make it a family affair. Start with the alphabet: week one, A is for asparagus. Eat them raw, sautéed, baked, grilled. Week two, B is for brussel sprouts. Eat them sautéed, baked with balsamic glaze or peeled into brussel sprout hash. Check out #ONENEWFOOD for photos and ideas. Here are the small substitutions I made when I started on my journey eating clean.

5. Drink half your body weight in water
When the body is dehydrated, it doesn’t run efficiently. Drinking water has plenty of benefits including increasing energy, flushing out toxins, improving skin complexion and boosting immunity, to name a few. If you don’t like plain water, try infusing it or drinking a non-GMO, herbal tea.

6. Start your morning with a hydrating warm drink
I choose warm water and lemon because I like the taste and the lemon alkalizes my system. I’ve also seen some morning apple cider vinegar drinks that serve a similar purpose. Drink these before your coffee and breakfast for instant energy, likely from the rehydration process.

7. Experiment with spices
There are many health benefits in using spices such as cinnamon, turmeric and garlic while cooking. Studies show that antioxidants in many of these have been linked to lower inflammation, which is often linked to toxic diseases.

8. Add beans to everything
They are high in fiber and provide protein, too. I add white beans to make soups creamier and smoothies more bulky. My favorite bean recipe is a Chickpea Miso soup. I also love lentil salads and including beans with my favorite pasta or zoodles dishes.

Samantha Harris - Cancer Conversations and Your Healthiest Healthy


9. Examine your beauty regimen and substitute new, green products when you run out of your old ones
Check out the Environmental Working Group’s Skin Deep database to learn more about toxic chemicals in skin care products.

10. Use wholesome and natural items for beauty products
The key is to find products with few non-toxic ingredients. For example, using cold-pressed organic virgin coconut oil can be a solid replacement for moisturizer. Scouring Pinterest or Instagram for DIY soap scrub recipes is also an easy way to improve your beauty regimen while on a budget.

11. Use wholesome and natural items for household cleansers
Substitute vinegar and water to clean countertops and baking soda to cut grease rather than strong, toxic cleaners. Or look for cleansers filled with more natural ingredients.

12. Use lemons as a sponge
I take the lemons from my morning drink and throw them in the sink. It smells nice and is easy on my hands when scrubbing.

13. Add essential oils to your beauty regimen
I started using essential oils a few years ago and my skin’s been nearly flawless ever since. While many people use essential oils for their calming and anti-bacterial healing benefits, I’ve found that a weekly regimen using frankincense with coconut oil has kept my face hydrated and smooth.

New Year's Resolutions


14. Be active daily
Aim for 30 minutes of activity daily. Break it up throughout the day: 10 minutes before work, 10 minutes afterwards and 10 minutes home with the kids. Many studies show that walking daily promotes disease prevention.

15. Find a workout buddy and set goals together to make fitness fun. Power walks can be social and provide support so that you stick to your goals. If your best friends live far away, make phone dates to walk together. Check out virtual fitness classes and do them with a friend across the country.

16. Aim for new measurable goals monthly
Think short-term; create a new goal every month. Think homemade juices or smoothies five days a week or don’t eat packaged snacks for a month. It doesn’t seem like such a life overhaul if you add or eliminate a certain food for just 30 days. Plus, if you get in the rhythm of it, you might continue. Or if not, you know you will start a new goal the next month.



17. Meditate for 10 minutes early morning
Check out iTunes for guided imagery or other meditation resources. My favorite is still Headspace, because I love the animated explanations and the simple steps. However, I know a ton of people love Insight Timer and Calm. If you only have a few minutes, check these out and sample to find which one will fit best in your life.

18. Listen to Deepak Chopra
If you can’t see yourself meditating, listen to the Deepak Chopra Pandora station while walking outdoors. It’s calming and a great de-stressor.

19. Find an inspirational space to recharge and just be
Give yourself a few minutes a day to recharge. Create a space in your home or office where you find calm. Whether you take a few moments to pray, meditate or journal, give yourself a few minutes to just be.

20. Create your own power phrase or a mantra
Our mind is a powerful tool and sometimes we get stuck thinking about negative thoughts that bring us down. In an effort to be our own cheerleader, find some mantras to use (and say to yourself) when you’re feeling down. “Be a warrior, not a worrier,” “Be in love with your life,” and “Don’t ruin a good day today by thinking about a bad day yesterday” are a few that resonate with me.

21. Make sure you get a good night sleep regularly
I didn’t realize how important it was for my cells to replenish and revive themselves in a good night’s sleep. Now, it’s part of my healing regimen – sleeping regularly. Yes, some nights are better than others. However, I’ve made sleep a much bigger priority the past seven years. If you are looking for more tips, check out Episode X with Ingrid Preuher, the sleep whisperer.

22. Create a gratitude ritual
After my second cancer diagnosis, I started to research who was thriving with cancer and what were they doing to be well. I learned that wellness is about consistent self-care – creating everyday practices that help improve your body and mind toward a state of good health. And studies show – according to Harvard Medical School that within “positive psychology research, gratitude is strongly and consistently associated with greater happiness, which is why I promote small gratitude practices for all of us including our closing segment on “Happiness through Hardship” – The Podcast called “The Grateful Game.” 

AND remember – be kind. To yourself. To others. Always – it really does make a difference.

Need daily inspiration to keep you going with your resolutions, check us out on Instagram @PrettyWellness – for motivation and tips on how to take small steps toward better health and happiness.


For wellness daily tips and inspirational ideas on healthy living, clean eating and a non-toxic lifestyle, please follow us on Twitter, InstagramFacebook and Pinterest. Please remember to talk with a doctor or natural practitioner when making lifestyle changes.


This post may contain affiliate links meaning I may receive a commission with no costs to you. I pro-actively try various products and then affiliate myself with these items that I already use and love.


  1. This is an AWESOME post and so extremely helpful! Sharing for you!

    • Caryn Sullivan

      Thanks Kristen. I have so many healthy (and hopefully helpful) tips because I do try and change my New Year’s resolutions each month.Thank you so much for sharing it.

  2. Thanks for the helpful tips!
    Hi! Stopping by from Mom Bloggers Club. Great blog!
    Have a nice day.

  3. Great tips, but a lot to do in a month! I’m already tackling a few of these, but there is always room for improvement. I’ll have to try out the Deepak Chopra station, my mom always loved him and I’ve seen him around – on Oprah maybe??? Someone to listen to definitely! Visiting back from NE Bloggers and now following!

    • Caryn Sullivan

      HI. Thanks for stopping in from the NE Bloggers Network. You don’t need to make all these “New Years Resolutions” at once. The post can be used to start your own brainstorm about what new changes aka enhancements you might want to make this year. Also, I’m really into making a new resolution each month, so if you are into that, you can use one of these for each month. Did you read “The Happiness Project?” She did that in an effort to find new ways to enhance her joy. It was a good book. Deepak Chopra is all over the media. I’m sure he’s been on Oprah and interviewed by all the greats. Happy New Year. I look forward to checking out more on your site, as well.

  4. Great article! I’m going to be sharing with some of my friends at work who’ve been talking about this recently.

    • Caryn Sullivan

      Thanks for sharing. I love thinking of all my healthy habits hoping it will motivate others to try something new and embrace their own well-being.

  5. Great ideas

  6. Great ideas!

  7. Awesome tips for the new year! Off to check out Goodbeing…
    Akaleistar recently posted…10 Most Popular Posts of 2015

    • Let me know what you think of Goodbeing. I played around with a few monthly gift boxes and loved the products. You get coupons to use off the items they send, too. Happy New Year.

  8. I had no idea Pandora had that radio station! I’m in. Thank you for sharing. I am totally going to start doing that.

    Happy 2016!
    Jen recently posted…You’re Going To Make It After All

    • Happy New Year to you, too. I ALWAYS start or end my power walks with a little Deepak Chopra on Pandora. It’s free, easy and works to calm me. Let me know if you try it and what you think.

    • I just re-read this and wow, fantastic! There are so many good and little changes I am working on this year and I needed to read this. Thank you!
      Jen recently posted…Kickstart 2017 With These Printables

      • Happy New Year. You are very welcome. I just reposted my kid-approved green smoothie. I seem to remember you liking pumpkin pie spice, am I correct? Sometimes I change it up by adding chia seeds. This week I had my very own smoothie party and tried creating a new green sone but honestly, I still like the kid-approved one best.

  9. Oh this is awesome! Such great, sound advice.

    I find small steps lead to bigger accomplishments than plunging in all at once and getting in over your head! Like exercising… don’t say an hour every day… start with 15 mins and increase it every week!

    Thanks for sharing this – pinned to my Deliberate HEALTH board.
    Jennifer | The Deliberate Mom recently posted…Refreshing Old Blog Posts, Effective Parenting, and Living With Anxiety

    • Yes. Yes. Just a few minutes a day makes new habits easier to stick. I’m trying to run more, though my knees don’t necessarily like this, and so I started a run/walk regimen for just a few minutes daily. Happy New Year to you, too.

  10. I like the goal of adding more fruits and vegetables. That’s one that I have been working on for a while now. I used to eat almost no fruits and veggies, and I try to at least eat some every day, but I’m not always successful. Happy new year!
    Becca recently posted…Restaurant Review – Grand China Buffet

    • Happy New Year to you, too. Now that I eat more veggies, I actually crave them. I try and be creative how I eat them, too. I always add to soups and make sandwiches with cucumbers, collard greens and sushi wrap.

  11. This post has really great tips. (Love the ABC veggies tactic.)

    But I have a question about the water. What do you mean? How much do you drink?

    I drink only water (except my morning cup of coffee, but even then, I have water first). But not 75 ounces!

    Thanks in advance for explaining it to me.
    Kristy as Giftie Etcetera recently posted…How to Improve a Blog for a Year of Blogging Success

    • You ask how much water do I drink…let me first say that I know I should drink more than I actually do. Yes, I try to drink over 60 ounces a day, which mathematically works for my body type. However, if I workout I need more and don’t always get 80-plus ounces in. I strive for it, though. Check out this story from the Hippocrates Institute: Thanks for stopping by and feel free to send me more notes to help guide you with your wellness questions. Happy New Year.

  12. Adding veggies can be soooooo easy. It’s always been MAD easy for me, maybe because I just love them?! lol But common people – spaghetti squash is one of the best things ever… Aside from butternut squash lol!
    GiGi Eats recently posted…Getting Rid Of Leftovers Is Cake!

    • Before I started eating clean I think I just craved junk. The salt in packaged foods drew me to eat more crud. Once I walked away from the vending machines and junk foods I started craving the good stuff. Like you said, I LOVE spaghetti squash and a big bowl of butternut squash soup, not together of course. Happy traveling to you.

  13. I need to try using lemons as a sponge!
    Akaleistar recently posted…Your Favorites: 10 Most Popular Posts from 2016

    • Happy New Year. Let me know what you think of using lemon as a sponge. I love it. It’s one of the simplest healthy hacks. I’m actually using it today for my segment. Stay tuned, I will post it next week. Have a great weekend.

  14. I should print this out and put it on my fridge!
    Marina @ Parental Journey recently posted…Link Love – My Favorite Things – Week Six

  15. I love this! I’m not surprised so many fail at their resolutions, but you’ve given some incredible tips to make slow strides towards better health.

    I started the warm lemon water in the mornings about 4 months ago and I swear it just makes me feel better…if that makes any sense at all?

    • It totally makes sense. Starting the day with warm water and lemon rehydrates our system (and alkalizes it), which is why it likely makes you feel better. Do you ever add cayenne pepper to it. I like it…totally different taste, but also jump starts my system. Happy New Year. Have a great weekend, too.

  16. I like the idea of using the alphabet to try a new food each week. It’s difficult for our family to get it lots of fresh produce during the winter months, but come spring and summer, it’s all about the fresh fruits and veggies. Now to get my kids more interested too… Thanks so much for sharing at the #happynowlinkup!
    Leslie recently posted…How to Make a Gorgeous Twine-Wrapped Storage Box

    • Thanks, Leslie. Yes, it is much more challenging in the winter to motivate the kids to eat fruits and veggies. Do you ever try freezer dried fruit? They taste lighter than dehydrated fruit, yet still sweet. I love the strawberry and blueberry ones. I used to feed them to my child when he was really young and started eating them myself. I also love apples year round and often I will put nut and seed butters on them to change up the flavor for my son.

  17. Great Tips. I created meal plan for a week. I listed healthy food on my budget. I will work on my body in 30 days and see if I doing great. Goodluck for me :)

  18. The tip I most want to follow is to eat more fruits and vegetables consistently. I think my best advice would be to make your goals achievable so that you aren’t in that 92%
    Becca recently posted…New Year’s Resolutions

  19. This is a great list of goals. Thank you so much for sharing them with us. I will follow them for sure. Keep rocking and commenting.

    • Thanks so much. How are you still doing with your Wellness New Year’s goals? I try and change them up monthly to keep me excited and going. Have a great week.

  20. Thanks for sharing these simple and doable tips!

    They really resonate with me, especially the part about proper hydration. I can’t stress enough how important water is for everyone’s health and wellbeing.
    I’ve recently written about water and the amazing 30-days water challenge. Would definitely suggest it as a part of every health resolution!

    Cheers and keep it up!

    • Ooohhhhh…30 day water challenge is brilliant. I know water is incredibly helpful and provides tons of health benefits. Do you drink infused water? What’s your favorite combination?

      • Great to hear that! Never ceases to amaze me how such a simple habit like drinking water can improve our health and well-being so much!

        Of course, my current fav is lemon+ginger+fresh mint! Though I usually squeeze the lemon instead of just infusing the water.

        P.S. I’d gladly share my water challenge article with you as a piece of inspiration and resource for your work. I can send you the link if it’s not appropriate to post it here.

        Anyway, thanks a lot for your reply!

  21. Sandy Klocinski

    Informative post! Awesome blog! Love Deepak Chopra

    • Thanks for the kind words. I love Deepak Chopra, too. Have you listened to the Deepak Chopra Pandora station. It’s great. Happy New Year.

  22. I love all of these tips! One thing I am trying to do is snack on fruit instead of chips or crackers!
    Becca recently posted…Back to Blogging / New Years Resolution / Two Recipes

    • Happy New Year. I challenge you to this…you can do it. If you like chips and crackers, have you ever tried kale chips? I LOVE them. You can make them yourself by taking kale and cooking in the oven with some sea salt and extra virgin olive oil….I have a recipe on the site – In terms of fruit – there are so many that are easy to keep in your purse or drawers. I love honeycrisp apples. I also LOVE keeping cut up veggies and hummus handy, too. If you crave salty stuff hummus and veggies can be satisfying. Enjoy. Good luck.

  23. This is really very helpful tips for all . Thanks for sharing.These look delicious! I gotta get some for myself! Great recipes

  24. I do agree with these tips! What you put in your grocery basket is what you put in your stomach. So make sure to always put something healthy, if not all, in your grocery basket.

  25. Hi,

    I Love what you are doing! And Love the blog articles that you have up.

    We are Waakiki sportswear and we sell fitness clothes. We have a focus on tracksuits and yoga clothes.

    We also have a blog. You can check out our blog at

    The reason we are contacting you is that we are going to write a new blog post about Staying Fit during Travel. Our blog post will be about why women should is doing band workouts. We would love any tips you may have that we could use. We will post our blog on Jan 19

    In return, We will link back to your site and a huge discount to our site that you can use or share with your followers. As we are sure that you know that this creates a backlink for your site.

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  26. Cassandra D

    I like #16 Be active daily.
    I have been working out more for the New Year.

  27. Hello Caryn,
    This is awesome tips that i should be following. Problem is that i always make a point to cut down on sweets and salty snacks but sometimes i cannot avoid the temptation. Im trying my best to switch to plant based but the most i can do is alternate days. I wish i will get motivated to totally switched to plant based diet.
    Francis recently posted…Infrared Heating Pad Benefits

  28. This is really very helpful tips for all . Thanks for sharing.These look delicious! I gotta get some for myself! Great recipes
    Billal Hossain recently posted…Ambulance service

  29. It’s very bad luck for me because I’m so late to get to find this blog! Anyway now I am really glad to see it. These are very good tips and it’s pretty helpful. Thanks for this informative content.

  30. Do many people have this question in mind that why is Christmas important? New Year Resolution Many Christians need to remind them that Jesus comes into the world this day. Along with the importance of Christmas, it is also reached in mind that Christmas is important to families. Why is Christmas celebrated? I should answer all your questions…

  31. The best way to get started with your New Year 2022 Celebrations is by sending your loved ones, such as family, friends, wife, girlfriend, colleagues, teachers, and boss Happy New Year Wishes.
    New Year Wishes 2022

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