As a new year begins, many people resolve to feel happier, healthier and more balanced. Yet turning good intentions into lasting habits is often easier said than done. Fortunately, a growing body of scientific research offers practical, evidence-based ways to improve wellbeing, without drastic lifestyle overhauls.
One key step is letting go of perfectionism. While striving for high standards is often praised, research links perfectionism to anxiety, depression and burnout. Experts suggest self-compassion — treating yourself with the same kindness you would offer a friend — can protect mental health and reduce harmful self-criticism.
Strong friendships also play a vital role. Studies show positive social connections can improve physical health and even increase longevity. Actively celebrating others’ good news, rather than responding passively, has been shown to strengthen relationships and lift mood.
Trying a new social hobby may help too. Whether it is a drawing class or a team sport, shared activities encourage connection and focus, which can quiet the mind and make exercise feel easier through a sense of shared purpose.
Anger, often viewed as destructive, can be useful if managed well. Research suggests channelling anger into physical activity or creative tasks can improve performance and persistence, provided it is controlled rather than suppressed.
Gratitude remains a powerful tool. Writing down three positive moments each day has been shown to increase happiness and reduce depressive symptoms across different cultures and age groups.
Technology, often blamed for harming attention and sleep, can also help if used wisely. Features such as batching notifications or using note-taking apps to offload mental tasks may reduce cognitive strain.
Seasonal mood dips are common in winter, but studies indicate that reframing the colder months — focusing on cosy activities or social time — can improve wellbeing. Singing, whether alone or in a group, also offers emotional, physical and social benefits, acting as both stress relief and gentle exercise.
Finally, short daytime naps of under 20 minutes, taken mid-afternoon, have been linked to sharper thinking and slower brain ageing – provided they do not interfere with night-time sleep.
