Courtesy of Univera Healthcare

The start of a new year feels like a fresh beginning, an opportunity to focus on what matters most: Your health. For many of us, that means setting goals like exercising more, eating healthier, sleeping well, and managing stress.

But here’s the truth: Achieving your health goals isn’t about willpower; it’s about understanding how habits shape your daily life. Healthy habits are the foundation of long-term success. They work quietly in the background, guiding your choices without you even noticing. Ever reached for a snack while scrolling your phone, or brushed your teeth without thinking? That’s habit in action. The good news? You can train your brain to build habits that support your wellbeing—and replace the ones that don’t. Start small, stay consistent, and watch those healthy choices become second nature. 

The Habit Loop: Cue – Routine – Reward.

Every habit operates on this pattern: Cue – routine – reward. Once you recognize what triggers your behavior and what you gain from it, you can start making meaningful changes. “Healthy habits aren’t about perfection—they’re about progress. Small, consistent changes can lead to big results over time,” says Carly Szczygiel, Registered Dietitian and Care Management Supervisor at Univera Healthcare.

Take stress snacking as an example.

  • Cue: Feeling stressed after a long meeting. 
  • Routine: Heading straight to the snack cabinet and grabbing chips. 
  • Reward: Feeling a momentary sense of comfort and relief. 

Now, swap the routine for something healthier.

  • Cue: Stress after a meeting. 
  • Routine: Taking a quick walk or practicing deep breathing. 
  • Reward: Feeling relieved and supporting your health.

Tips to make healthy habits stick.

  • Start small. Begin with one habit rather than attempting to change everything at once. 
  • Make it simple. Prepare yourself for success. Keep healthy snacks close, or lay out workout clothes the night before. 
  • Celebrate your wins. Acknowledge the small victories. They count. 
  • Stay flexible. Life happens. One indulgent meal won’t undo all your hard work. Don’t stress — just reset and keep moving forward. 

Why Healthy Habits Matter.

Healthy habits do more than just boost your physical health; they also improve your mood, lower stress, and make everyday life feel lighter. Think about that feeling of achievement after completing a workout you didn’t want to start, or crossing something off your to-do list. Those small wins build confidence and momentum. But here’s the truth: Habits don’t form overnight. Research shows it can take weeks, or even months, for a new routine to become automatic. Be patient with yourself and remember: Progress is better than perfection.

Need a little extra motivation?

Try tracking your progress in a notebook or app, or team up with a friend. Accountability can make a big difference. And for some extra help, check with your health plan to see what benefits they offer to help you achieve your wellness goals. This year, don’t just make resolutions. Train your brain to turn them into habits that last. With the right strategies and a little support, your health goals can become your reality.