3 Health Habits to Start Now (So January Feels Easier)

Why Start Before January?

The new year often brings big goals, but jumping straight into drastic changes can be overwhelming and hard to sustain. Starting healthy habits now — before the calendar flips — helps teens ease into lasting routines with less pressure and more success.

3 Simple Health Habits to Begin Today

1. Prioritize Consistent Sleep

Good sleep is the foundation for everything: mood, focus, energy, and immunity. Encourage your teen to set a regular bedtime and wake-up time, aiming for 8–10 hours nightly as recommended by the American Academy of Pediatrics. Avoid screens at least 30 minutes before bed to help their brain wind down naturally. 

Starting with a bedtime routine or earlier bedtime a few nights per week, can help ease into this habit. 

💡 Try saying: “Let’s set a bedtime that helps you feel your best — even if it means missing one late-night show now and then.”

2. Move a Little Every Day

You don’t need a gym membership to be active! Encourage your teen to find ways to move daily — dancing, biking, walking the dog, or even quick indoor workouts. The CDC recommends 60 minutes of moderate-to-vigorous activity for teens every day, which boosts mood and overall health.

If 60 minutes feels overwhelming, start with shorter chunks of time. 

💡 Try saying: “Let’s take a 15-minute walk after dinner together — fresh air is good for both of us.”

3. Eat Balanced, Nourishing Meals

The holidays can be tempting with sweets and heavy meals, but focusing on balance helps teens feel better physically and mentally. Aim to add more vegetables, whole grains, and lean proteins while still enjoying holiday favorites without guilt.

Rather than restricting food groups, aim to add –  more fruit and vegetables, more protein, more water. 

💡 Try saying: “How about we add some roasted veggies or a fresh salad to tonight’s meal? It tastes great and keeps you energized.”

Starting these three habits now — consistent sleep, daily movement, and balanced meals — sets your teen up for a smoother, healthier January and beyond. Small changes make a big difference when they begin before the pressure of resolutions.

Need help supporting your family's health habits? Join Namio at www.namiohealth.com/parents or follow Namio on social media @NamioHealth

Sources:

• American Academy of Pediatrics – Sleep Guidelines

• CDC – Physical Activity Recommendations

• ChooseMyPlate.gov – Healthy Eating