6 simple swaps for a healthier year

An anonymous African American woman typing text message on her smartphone while sitting at office desk.

Instead of: Stressful Scrolling,

Try: More Mindful Phone Use

Americans look at their phones 52 times per day on average.1 What’s more, constantly checking the news, stocks, social media, and other apps can stress you out. But there are steps you can take to be more mindful with your phone use.

Get started:

Move potentially stressful apps your home screen. Add them to a folder to make them harder to find. This way you’re less likely to click on them mindlessly and spark anxiety.

Instead of: Sugary Desserts,

Try: Making Fruit Your Go-To

If you crave a sweet treat after a meal, giving up dessert may feel impossible. But you can still get your fix and stay healthy. Fruit satisfies a sweet tooth and comes packed with filling fiber, vitamins, minerals, and more.

Illustration of a red apple with a leaf, a yellow banana, and six blueberries arranged above on a light blue background.

Get started:

Fill a fruit bowl with pears, bananas, oranges, and more, and keep it in plain sight. Research shows you’re more likely to reach for fruit and other healthier choices when you can see them.2

Instead of: Frequent Late Nights,

Try: A Consistent Bedtime

Do you toss and turn when it’s time for bed? A consistent sleep routine can help set your internal clock so you fall asleep easily and get better-quality slumber.3

 

Woman in bed sleeping

Get started:

Draw the shades and dim the lights as it gets closer to bedtime. Avoid screens for an hour before you turn in. Finally, set a gentle alarm to remind you when it’s time to start your bedtime routine.

Instead of: Waiting for Elevators,

Try: Taking the Stairs

Long workouts aren’t the only ones that count. Getting your heart rate up in 10-minute spurts over the course of the day can also have a big impact on your health — especially if they add up to 30 minutes of total activity.4

 

Person jogging up stairs, wearing a turquoise outfit and headphones, with a focused expression.

Get started:

If you live or work in an elevator building, try taking the stairs once each day. Headed to a high floor? Take the elevator most of the way and walk the last few flights.

Instead of: Dwelling on Negative Thoughts,

Try: Focusing on Positive Images

Self-defeating thoughts can ruin your day. They can also contribute to anxiety and depression over the long run.5 Retraining your brain to replace negative thoughts with positive ones can stop this cycle.

 

Coastal sunrise

Get started:

Plan for the next time a negative thought comes to mind. Think of a positive image like a happy vacation scene or a moment with someone you love. If you get stuck on a negative thought, replace it with the pleasant image.

Instead of: Filler Snacks,

Try: Snacks to Fill Nutrition Gaps

Nearly all Americans snack at least once per day.6 But too often, people reach for starchy foods that don’t satisfy or contribute important nutrients. Instead, look at snacks as a great opportunity to round out your diet.

 

Lemon raspberry frozen yogurt

Get started:

Build your snacks around the nutrients you could use more of. If you fall short on fiber, try an avocado and tomato salad. Lacking calcium? Try Greek yogurt topped with half a chopped pear and sliced almonds.

In this article:
Overall wellness

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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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