Each January, calendars brim with ambitious goals, gyms get crowded, and attention turns to all things “healthy.” But by the time February rolls around, motivation and healthy habits often dwindle, begging the question…
What can you do differently to make lasting changes?
Flipping the usual approach may substantially boost your odds of success.
Instead of a focus on what to avoid, research suggests that focusing on what you can add might help your new healthy habits stick. Rather than vowing only to cut out something unhealthy, consider aiming to add something beneficial. Here are a few ideas:
- Add another serving of vegetables or fruit to each meal: Vegetables and fruit are an easy way to boost the nutrient value of your meals. By increasing veggies and fruit, you’ll be cutting your risk of heart disease—plus the additional fiber will improve satiety while leaving less room in your appetite for less-healthy options.
- Add a glass of water with meals: Make a conscious decision to drink a glass of water—plain or sparkling—before reaching for other drinks. Increasing your water intake is a free and healthful way to quench your thirst, facilitate blood flow, and support digestion. Plus, staying hydrated can help you avoid confusing thirst with hunger.
- Add a daily walk: The benefits of walking are vast, from improving blood pressure to boosting your mood. Even starting small, such as a 10-minute walk, is associated with greater longevity. (Bonus: You’ll get even more benefit if you walk outside in nature!)
- Adopt a mindful moment before eating: Just a single deep breath, or a few seconds to focus on gratitude, can put your mind in a better space to eat with intention. For a short, fun intro to mindful eating, check out our 3-minute interactive guide.
The Science Behind Addition-Oriented Goals and Healthy Habits
Why is this “strategy of addition” effective? The research suggests that addition-focused goals are associated with greater follow-through and satisfaction compared to avoidance-oriented ones. Reframing your healthy habits as things you get to add or gain (rather than things you need to restrict) can reduce feelings of deprivation and make motivation easier. When we add a new habit, the focus is on what’s possible and building on strengths—a more enjoyable and sustainable way to approach health changes.
The Takeaway: Think Addition, Not Subtraction
As you reflect on how your health goals are going in 2025, don’t think of them as a restrictive regimen—think of your healthy habits as an “all-you-can-add” buffet of possibilities. Ask yourself: What can I add that will enhance my health and happiness? Whether it’s an extra serving of greens, a mid-day stretch break, or a moment of gratitude, these small additions can lead to big transformations over time.
Adding healthy habits isn’t just good for your wellbeing—it’s a strategy you might actually enjoy keeping. And that’s the kind of positive momentum that can carry you well beyond February!
