How to Stick to Your New Year’s Resolutions: Building Healthy Habits at Work

January 3, 2025
Clever Office

The start of a new year often brings ambitious resolutions, many of which focus on improving health and well-being. However, as the initial motivation fades, sticking to those goals can be challenging. That’s where systems and habits come into play. James Clear, author of Atomic Habits, emphasises that success is about building systems and focusing on small, repeatable actions rather than relying on willpower alone.

If becoming healthier is part of your New Year’s resolutions, incorporating small habits into your workday can make a big difference. Here are some simple, effective ways to improve your health while you’re in the office:

1. Use a Standing Desk for More Movement

Switching between sitting and standing throughout the day can improve posture, reduce back pain, and keep you energised. Combine this with the Pomodoro Technique: work for 25 minutes while standing, then take a 5-minute break to walk around or stretch.

2. Hydrate with a Trigger Habit

Drinking enough water is essential for energy and focus. Create a simple habit loop by drinking a glass of water every time you return from the bathroom or finish a meeting. This makes hydration a seamless part of your day.

3. Schedule Micro-Workouts

Incorporate short bursts of physical activity into your workday. For example:

Do 10 squats or lunges during your break.
Stretch your arms and shoulders every hour.
Take the stairs instead of the lift when moving between floors.

4. Snack Smart

Keep healthy snacks like nuts, fruit, or yoghurt at your desk. Planning your snacks in advance reduces the temptation to grab sugary treats, helping you maintain steady energy levels throughout the day.

5. Practise Mindful Breathing

Set a timer to pause and take three deep breaths every hour. This habit helps reduce stress, clear your mind, and improve focus, especially during busy days.

6. Make Your Walks Purposeful

If you need to make a phone call, walk while you talk. It’s a simple way to stay active without interrupting your workflow.

7. Optimise Your Workspace for Health

Ensure your chair and desk are ergonomically set up to prevent strain.
Add plants to your desk for improved air quality and a calming atmosphere.
Use a monitor arm to keep your screen at eye level.

Why Systems Work Better Than Goals

Goals are great for setting direction, but systems ensure you stay on track. For example, instead of saying, “I want to be healthier this year,” focus on building daily habits that lead to better health, like those listed above. Small, consistent actions compound over time, creating lasting change without overwhelming effort.

Start Small and Build Momentum

Remember, the key to forming lasting habits is to start small. Pick one or two habits to focus on this month, and once they become part of your routine, add more. By embedding healthy habits into your workday, you’ll not only stick to your New Year’s resolutions but also create a more balanced and productive lifestyle.