When January hits, you're likely coming down from the festive buzz of celebrating the winter holidays and ringing in the new year. Your routine might be feeling off from all the holiday treats, long travel days, and cozy days lounging around the house. If we're totally honest, our health goals have probably taken a back seat.
The start of the new year is the perfect time to hit the reset button and set some fresh health goals as a family. It’s an opportunity to create simple and realistic goals to help everyone feel their best while working towards something meaningful together. Here are 6 healthy ways to kick off the new year as a family and lay the foundation for an intentional year ahead.
#1 Teach the importance of goals
Before diving into specific goals, take time to sit down as a family and talk about what goal setting really means. Use this as an opportunity to teach your kids valuable lessons like working hard, staying consistent, setting realistic expectations, and making steady progress towards their goals. These are lessons that will serve them well in every aspect of life, both now and in the future.
#2 Create a goal chart
Before setting intentions for the year, turn goal-setting into a fun family activity by creating goal charts. This visual tool can motivate your kids to take small, consistent steps toward their goals while adding an element of fun and creativity. For younger kids, make a cute sticker chart that they can display in their room or on the fridge. Older kids might prefer something more personal, like writing their goals in a daily planner or notebook to keep by their bedside.
#3 Be intentional about family dinners
Dinner time is one of the few times a day when the whole family can sit down, relax, and enjoy a meal together. Breakfast is chaotic and rushed, and if you have school-age kids, lunch can be a quick, distracted affair. While having family dinner every night may not be realistic, aim to make it a goal a few times a week. Set a schedule and make sure no work or social obligations interfere with those evenings. Plus, family dinners are a great opportunity to connect and help reinforce long-term healthy eating habits.
#4 Be mindful of healthy sleeping habits
Sleep is often overlooked in favor of more exciting activities, but quality sleep is a cornerstone of good health. Without enough sleep, it’s tough to feel your best and achieve your health goals. Small adjustments to your family’s evening routine can make a big difference in ensuring everyone gets the rest they need. Here are some ideas:
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Shut off screens (TV, phones, tablets) at least an hour before bed.
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Dim the lights in the house or switch on softer side lamps to create a calming and relaxing atmosphere.
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Set aside cozy reading time on the couch, where everyone reads for 20 minutes before bed. For younger kids, this can help ease chaotic bedtime routines, and for older kids, it’s a great way to reinforce reading skills and build a consistent habit.
#5 Plan active activities on the weekend
Weekends are for relaxing, but that doesn’t have to be the only plan on the agenda. Being active together as a family is a fun way to bond and make physical activity a regular weekend habit. You don’t need anything intense—simple activities like nature walks, beach strolls, or a friendly game of bowling, mini-golf, or a scavenger hunt are all great ways to get moving.
#6 Clean out the pantry
I don’t know about you, but cleaning out my pantry always makes me feel like a new person. Getting rid of old, expired, or forgotten foods feels like unloading mental clutter. It’s also a fantastic family activity that teaches responsibility, the importance of recycling and donating, and makes room for healthier foods. Sit down as a family and create a list of nutritious pantry staples to keep on hand for snacking or school lunches. Here are some essentials to stock up on:
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Dried fruit
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Canned beans
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Legume pasta
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Tomato sauce
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Whole wheat crackers and pretzels
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No added sugar granola
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Popcorn (for older kids!)
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Olive oil
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Oats
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Coconut milk
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Nut butter
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Almond flour
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Chia seeds
Prioritizing your family’s health doesn’t have to feel overwhelming or unattainable. It’s about making small, manageable changes that can truly make a difference in your family's health. We’re here to support you every step of the way.
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