Rather than setting absolute goals, target habits that you want to change or incorporate into your routine. Start with easy tasks, and then focus on simple routines to make each day more productive and rewarding.
1. Resolve to get no worse. No matter what positive changes that you want to make, start by resolving to get no worse. Stop gaining weight, working more, skipping meals, etc. If you only do this, you will be better off than if you didn’t.
2. Continue the good things you do. Recognize and celebrate anything you’re doing now that would support your future efforts - even if you only did it once. Also celebrate when you accomplish any of the following resolutions.
Plan for the year by looking at a weekday
3. Eat breakfast - Though more than just coffee, it can be as simple as hot or cold cereal with fruit and nuts. If your mornings are rushed, you can prepare it at home and eat it at work.
4. Get to where you’re going a bit early. Arriving five to fifteen minutes early allows you time to prepare, take a "bio break", have a drink of water, take a few deep breaths, and otherwise de-stress.
5. Drink one liter or quart of water while working. Harness the "super-sized" psychology for your health and hydration. Get a big water bottle to help you drink more water throughout the day. Also, drinking water results in periodic breaks to get rid of it – adding a bit of activity.
6. Take "micro-breaks". Take a 2-minute stretch and activity break each hour. Every 20 minutes look 20 feet away for 20 seconds. The negative effects of prolonged sitting are not countered by bouts of exercise. Sit less. Move more.
7. Add activity into your daily routines. Park in a distant (but safe) space, take the stairs, get up and speak to someone rather than sending a message, stand and walk when on the phone.
8. Whether your day was good, bad, or indifferent, find something to be thankful for - and thank a responsible person. You will improve the day for both of you.
9. Prepare one more evening meal per week. Cooking for yourself (or others) gives you the choice, knowledge, and control of what goes into your body. In a world of the intangible, cooking also provides a tangible reward that you can share.
10. Get an average of 7 to 9 hours of sleep per night. Your body needs rest. Lack of sleep has a detrimental effect similar to alcohol. Lack of deep (REM) sleep has negative effects on memory and cognitive function. If you usually need an alarm to wake you, you are not getting enough sleep.