Wellness that Sticks in 2026
"A thief comes only to steal and slaughter and destroy; I came so that they might have life and have it more abundantly." - John 10:10
It’s that time of year again. The prompting to start something fresh and new – New Years. While the Church celebrates Advent as the liturgical new year, most of us also celebrate the January first New Year’s holiday, which are usually accompanied by resolutions.
Normally spurred on by the over-indulgences of the holiday season – which quite frankly start before Halloween – a new year’s resolution is a promise or goal we set, often related to health and well-being, personal growth and self-improvement. Familiar resolutions include exercising more, eating healthier, sleeping better, or stopping a negative habit, such as tobacco use or unmanaged stress.
According to a 2024 Pew Research Center survey, three in ten Americans report making at least one resolution in the new year, with 79% of resolutions being related to a health concern. A resolution in more scientific terms is behavior change; in Ephesians 4:22-24 a behavior change is described as putting off the old self and putting on the new self: “be renewed in the spirit of your minds.”
New Year's resolutions normally begin to slide to the wayside by late January and early February. The good news about behavior change is that it can be done any day of the year. If you are not someone who sets a New Year's resolution, a fresh start can truly occur on any day you prefer. Since we are in the new year season and often like to start fresh with healthy lifestyle behaviors, let’s discuss important concepts related to behavior change and how to make them lasting with the Lord as our guide.
Discerning What to Change
Start by taking quiet time to understand your motivations and any barriers to altering your actions. Define what it is you want to change and the reasons why. Talk to the Lord about what you want to change and listen to his response for next steps. “Find delight in the Lord, who will give you your heart’s desire” (Psalm 37:4), even if it takes time to unfold.
Many of you have probably set a goal (or several) in your life, and it is no different with behavior change. Specific goals are good so you can monitor progress, but leaving yourself room for flexibility is important too. The great news is you have the ability to set any goal you want, and develop an accountability plan that suits your needs. Lean into the Lord when days get tough.
Isaiah 41:10 states: “Do not fear, for I am with you… I will strengthen and help you.” If God brought it to you, He will help you through it. Have a plan B for when you aren’t able to make plan A work. This may mean exercising for 20 minutes instead of 45 or spending five minutes of prayer here and there throughout the day instead of one big block of time. Remember to give yourself grace for the less than stellar days. We all have them, and the good news is we can wake up the next morning and start anew. Luckily the Lord is with us then (Lamentations 3:22-23) and throughout the day.
Craft your environment at both work and home in ways that make healthy choices the easier choices. For example: pre-cut veggies in your fridge, sneakers by your front door, planning time for wellness in your calendar, setting digital boundaries (especially close to bedtime), saying a short prayer before a meeting, attending an evening mass outside of the Sunday obligation, or optimizing your sleeping space.
Finding Support and Motivation
Support from those around you is very important to the success of your resolution. Support may come from a spouse, significant other, family member, friend or colleague. The person may serve as an accountability partner, be on a similar journey, or be there for you emotionally, spiritually, or informationally. You may opt to join a group or club, depending on your goal(s), and don’t forget those furry friends – dogs need walking, a great way to be physically active if that is your goal.
It is important to celebrate your success(es). I often say behavior change is simple but not easy. The small changes we make can have a positive impact, but change does not happen overnight. We need patience, perseverance, and trust and faith that the Lord is right beside us through the ups and downs. When you reach your goal, be sure to recognize it and share it with the people who matter most.
This scripture verse can serve as a bit of motivation and inspiration, especially when we have struggled with behavior change in the past: “Forget the former things; do not dwell on the past. See, I am doing a new thing!” (Isaiah 43:18-19). You are doing a new thing! Take delight in your accomplishment, and praise and thank God for the ability he has given you.
God is not done with your story. He who began a good work in you will carry it on to completion until the day of Christ Jesus (Philippians 1:6).
Megan Amaya is an associate clinical professor, director of health & wellness, board-certified health coach, and certified group fitness instructor.