How to pick just ONE new healthy habit in 2021

How to pick just ONE new healthy habit in 2021

By Published On: January 1st, 2021

Happy New Year! Woohooo!!!

Whether you decide to make resolutions or not, it’s impossible not to have the thought of making a change at the turn of the new year.

The challenge, though, when it comes to tackling new habits around health (nutrition, exercise or managing stress) is that everyone tries to change everything all at once.  

“This year, I’m going to stop sugar, quit alcohol, run a marathon and go to bed every night by 9 pm!”

Can it last?  

Well, perhaps for the very few, but the majority of people find they slide back into the same old ways of doing things a few weeks or months later.  

Life is messy and can throw curveballs into perfect plans (there’s no better example right now than COVID, am I right?!).

Although change is hard, small, consistent steps practiced daily will start the motivation ball rolling and lead to success. 

Mastering change has to start with the right mindset, and focusing on less will get you more sustainable results in the long run.

Yes, less is more.  

Breaking a habit down into the most basic version will always make it attainable and effortless. 

When I work with my clients who are making a change when they decide on ONE new healthy habit they want to improve, it has to be a 10 out of 10 “heck ya, I can do that!” reaction.    

I’m excited for 2021 because I will “add” eating an apple every day this year. Yup, for real! 

Why an apple? They are not only readily available all year round, but they:

  • are packed with fibre (which helps keep you regular) 
  • boost your heart health
  • regulate your blood sugar
  • come full of antioxidants to help prevent some cancers
  • are helpful to control weight. According to The Nutrition Source from the Harvard T.H. Chan School of Public Health, the “fibres in apples can slow digestion, helping one to feel greater satisfaction after eating. After following three large prospective cohorts of 133,468 men and women for 24 years, researchers found that higher intakes of fibre-rich fruits with a low glycemic load, particularly apples and pears, were associated with the least amount of weight gain over time.”* 

Adding something simple – like an apple a day, or more water, a 20 min walk, 5 minutes of meditation – is a lot easier for your psychology than taking something away – like never will I ever eat another cookie!  

The truth is that it’s our beliefs, either through a limited or growth mindset, that determine our actions and our success.  

A limiting belief system or “no way” mentality is disempowering and can create fear, anger, frustration, or resentment. If you said “no way” every time you saw a cookie, you could feel that disempowerment. 

A growth or “what if” mindset, on the other hand, is empowering and creates love, gratitude, acceptance, and optimism. 

If you said, “what if I add that to my routine,” every time you see an apple, it can make you more empowered. 

How can you go from a limiting mindset to a growth mindset? 

In my book The Play Book: How To Get In The Habit Of Good Health, I include an assessment to work through your way to squash your negative self-talk. You can download it here.  

If you haven’t been able to make your health a priority, I could certainly tell you why I think you need to make a change. But is that going to motivate you actually to make a change? Probably not.

Remember, change can be challenging, but when it comes to forming new habits, the mind and the body need to work together.






Why not take a look at the last time you made a change.  

It’s always a good time to start – what new habit do you want to try in 2021?  

“One part at a time, one day at a time, we can accomplish any goal we set for ourselves.” Karen Casey

Why not make one thing your “heck ya” this year. What’s it going to be?  

If you need help, I’m right here.  

Play on!

Coach Jan xo


P.S. Whenever you’re ready, here are a few ways I can help you in 2021:

  1. Looking to learn real-life, practical habits to incorporate quickly and efficiently starting now? Sign up for my FREE 7 Days of Healthy Habits Course.
  2. Need a coach?  Reach out and let’s see if we are a good fit to work together. To apply for coaching with me, reply to this email with the word COACHING or Click HERE to book a Discovery Call!
  3. Get the first chapter of my book The Play Book:  How To Get In The Habit Of Good Health for FREE – download it HERE


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About the Author: Janet Omstead

To re-ignite people’s passion for play (movement) to fight chronic disease while improving their quality of life as they age.

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