Every January, millions set ambitious wellness resolutions only to abandon them within weeks. In fact, the second Friday of January is known as Quitter’s Day, a reminder of how quickly good intentions fade.
For 2026, we turn to Jessica Alfonso-Rodriguez, a University of Florida expert in family and consumer sciences based at the Institute of Food and Agricultural Sciences Extension in Miami-Dade County, to get her tips on how to make resolutions stick. She focuses on practical strategies that help turn wellness resolutions into realistic and sustainable habits.
“My goal is to provide people with a practical approach to lasting change and encourage them to look at different dimensions or areas of wellness in their lives,” she said. “Balance doesn’t mean perfection because it looks different for everyone. The focus should be on assessing these dimensions or areas and take small, realistic steps toward improvement and recognizing that everyone’s circumstances vary.”
Whether it’s healthier habits, better routines or financial practices for stability, Alfonso-Rodriguez shares tactical guidance to turning big goals into bite-sized steps that fit your lifestyle. Her go-to method relies on SMART Objectives: specific, measurable, achievable, relevant and time-bound goals grounded in science to help turn intentions into results.
Q: What one simple daily habit can you suggest that can help people feel more balanced and less stressed throughout the year?
A: Creating a mindful moment is a simple daily habit that doesn’t cost us anything but allows us to be fully present in the here and now. “Box breathing” is a technique that helps us practice an intentional breathing pattern, slowing our breathing down into four equal parts.
You can start by inhaling for two seconds, holding your breath for two seconds and exhaling for two seconds. Then, repeat this process as you feel comfortable. Practice this for up to five minutes every day at a time that suits you best.
This technique offers a convenient way to reduce stress and promote relaxation.
Q: How can someone create a realistic morning or evening routine that supports overall wellness without feeling overwhelmed?
A: We can feel overwhelmed because we don’t know where to begin. Start small by focusing on one key habit in a core wellness area and build from there.
For example, if you notice you are dehydrated during the day, make a habit of drinking a glass of water in the morning before your everyday coffee. Or, if you see your body feeling tense in the morning, consider doing a light three-minute stretch before getting ready for work. Starting small creates sustainable habits.
Q: What role does planning, such as using calendars or smartphone reminders, play in sticking to wellness goals?
A: When you create a SMART goal, being time-bound is crucial because you are setting a specific time to complete your planned activity. You are scheduling your success.
Select a time in which you are going to take a 10-minute walk, write in your journal or sit down to track your household expenses. You don’t have to decide when that should occur every day.
Calendar and smartphone reminders can serve as a nudge and reduce feelings of fatigue about determining when to do the activity each day.
Q: For people juggling work, family and personal time, what’s your best tip for maintaining consistency in wellness routines?
A: Integrate a SMART “wellness boost” into your everyday tasks. For example, if you are getting your children ready for bed, try incorporating a moment of gratitude with them.
Alternatively, when cooking dinner, include five squats, or even call a friend while doing the laundry for a friendly check-in. “Wellness boosts” can complement your daily routine, adding some extra goodness to your day.
Q: What is your recommendation to track progress on wellness goals to promote sustainability and not worry about perfection?
A: Choose a day of the week where you can dedicate a couple of minutes to reflect on progress, assess any barriers and make any necessary adjustments for the following week. Make this moment enjoyable — maybe outside or with a cup of tea. Ask yourself, “What worked well for me?” and “What can I adjust to set myself up for success?” Celebrate the effort and wins along the way. Progress, not perfection, is the goal.
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By Lourdes Mederos, rodriguezl@ufl.edu
ABOUT UF/IFAS
The mission of the University of Florida Institute of Food and Agricultural Sciences (UF/IFAS) is to develop knowledge relevant to agricultural, human and natural resources and to make that knowledge available to sustain and enhance the quality of human life. With more than a dozen research facilities, 67 county Extension offices, and award-winning students and faculty in the UF College of Agricultural and Life Sciences, UF/IFAS brings science-based solutions to the state’s agricultural and natural resources industries, and all Florida residents.
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