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There’s nothing like the start of a new year to give you that ‘clean slate’ energy. But let’s be honest, the whole notion of ‘New Year, New You’ can feel pretty overwhelming and our lives are busy enough without the added pressure to overhaul every part of our daily routine come January, thank you very much.
So, what if we reframed it? After all, we know that it’s those small, sustainable steps that make the biggest difference. Whether it’s incorporating a calming ritual before bed, finding tiny moments of mindfulness in your day, or gently increasing your physical activity, these micro-changes could make 2025 your year of feeling more balanced, more energised – and more like you.
If you’re in need of inspiration, we’ve got you covered. We’ve consulted our little black book of wellbeing experts, and created a guide to those small and manageable tweaks you could explore this year ahead. Whether you’re looking to de-stress or create a better bedtime routine, these aren’t drastic changes; they’re simple suggestions that might just help you feel your best…
For Better Sleep
It’s often said that sleep is the foundation of our wellbeing – it’s how our bodies and minds recharge. But with busy schedules and daily stresses, getting quality rest can often feel elusive. Making these simple adjustments could help you unlock deeper, more restorative sleep…
1. Keep Cool
“During the winter months, we all like to feel cosy and often opt for heavier duvets, fluffy socks and snuggly pyjamas, but actually – we need to keep cool in order to have a good night’s sleep,” explains Dr Frankie Jackson. “It’s important to keep your bedroom cooler and wear thin, cotton nightwear. This will help you avoid waking up in the night and allow you to enter the deeper stages of sleep.”
How to try it: Keep your room temperature on the cooler side (around 16–18°C is ideal) and swap heavy fabrics for lightweight cotton or breathable layers. To create a relaxing pre-sleep ritual, try using our Perfect Night’s Sleep Pillow Mist, a calming blend of lavender, chamomile, and patchouli. A light spritz on your pillow can help to set the scene for a peaceful night.
2. Set A ‘Sleep Anchor’
“Waking up at the same time every day, even on weekends, can be a game-changer for your sleep routine,” says Ann Garry, co-founder and CEO of Health Coaches Academy. “A consistent wake-up time helps to regulate your body clock, making it easier to fall asleep at night and wake up feeling refreshed in the morning.” This regularity reinforces your natural circadian rhythm, promoting deeper, more restorative sleep over time.
How to try it: Start by setting an alarm for the same time each morning, even on the weekends. Pair this habit with a gentle morning ritual, like opening the curtains to let in natural light or brewing your favourite herbal tea, to signal to your body that it’s time to start the day.
For Less Stress
Stress isn’t inherently a bad thing – it’s the body’s way of helping us adapt and respond to challenges. The problem comes when stress is prolonged or feels beyond our control. Making small adjustments to how you manage stress could make a big difference to your overall mood…
3. Prioritise Brain-Friendly Foods
“What you eat can make a noticeable difference to your stress levels and brain health,” says Professor Zoltan Sarnyai, Harvard-trained neuroscientist and Lead Scientist at mental wellness supplements company Ally. “Evidence suggests that certain dietary patterns, like the Mediterranean diet, not only support general wellbeing but can also positively impact how the brain responds to stress.”
How to try it: Incorporate more omega-3-rich foods like salmon, walnuts, and chia seeds into your diet. You might also explore fermented foods, such as kimchi or yoghurt, which support gut health – key to mental clarity and balance.
4. Declutter Your To-Do List
“It’s easy to feel overwhelmed by the endless list of things we think we ‘should’ do,” says Ann Garry, co-founder and CEO of Health Coaches Academy. “Writing everything down and then choosing just one or two key priorities for the day can help reduce mental overload. By focusing on what’s truly important, you regain a sense of control and reduce the stress that comes from trying to do it all.”
How to try it: At the start of your day, take five minutes to jot down everything on your mind. Then, highlight one or two tasks that feel most impactful or urgent. Tackle these first and remind yourself that it’s okay to let less critical tasks wait until tomorrow. For extra wellbeing points, try diffusing our Focus The Mind Essential Oil Blend while you write – this can help to make the process feel less like a chore and more like self-care!
For More Energy
Energy isn’t just about being active – it’s about having the stamina to get through the day feeling balanced and productive. When your energy dips, it can feel harder to focus or stay motivated. Making small tweaks to your routine could help sustain your energy levels and help you get through even the dreariest of January days…
5. Embrace Cold Water Exposure
“I love doing a cold facial plunge – especially during the winter months,” says Rhian Stephenson, Nutritionist and Founder of ARTAH. “It’s a quick and effective way to feel invigorated. Cold plunges, even just for your face, can help reduce inflammation, support circulation, and leave you feeling refreshed. They’ve also been linked to improving energy and calming the nervous system by stimulating the vagus nerve.”
How to try it: Fill a bowl with cold water and ice, then gently immerse your face for 10–20 seconds. Repeat two or three times for a quick reset that could leave you feeling both alert and calm. Finish with a spritz of our Big Day Energy Face Mist for that real wellbeing boost.
6. Try Short Workouts (Like Sprints Or HIIT Training)
“It might sound counterintuitive, but short bursts of intense exercise are fantastic for building energy,” explains Stephenson. “Try adding sprints into your workout routine – just a few minutes of all-out effort can help to increase stamina, boost your VO2 max (your body’s ability to utilise oxygen), and improve fitness faster than long, steady-state sessions.”
How to try it: Warm up for 10 minutes, then sprint or cycle all-out for 20 seconds, followed by 10 seconds of rest. Repeat eight times for a quick yet effective workout.
For A Boosted Mood
Our mood helps to shape the way we experience life’s ups and downs, and while we can’t always control external circumstances, we can take steps to support a more positive mindset…
7. Try A Mental Exercise Hobby
“The brain isn’t a muscle, but it behaves like one – it needs regular exercise to stay sharp and healthy,” explains Chartered Psychologist Dr Mark Rackley. “Incorporating activities like sudoku, crosswords, or even learning a new language into your routine can help keep your mind active, which then goes on to support your overall mental wellbeing and mood.”
How to try it: Dedicate 10 minutes a day to a hobby that challenges your brain. Whether it’s a puzzle, a game, or a new skill, these small efforts can bring about a sense of accomplishment and joy.
8. Practise Gratitude
“Gratitude can shift our mindset, allowing us to focus on the positive aspects of life even in challenging moments,” says Rackley. “Being mindful of the things that we’re grateful for is like respite for the brain and helps to calm it down in moments of worry or low-mood.”
How to try it: Each evening, jot down three things you’re grateful for – big or small. Over time, this practice can help reframe your perspective and increase feelings of contentment.
When it comes to making mindful changes, you really don’t need to change everything at once to see meaningful results. Instead, focus on a few small and manageable tweaks. Start small, be consistent, and see where these simple changes could take you this year.
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