Health Resolutions: How to Make Them Last All Year

To keep a health resolution, focus on one small action repeated every day in the same context, rather than on one big change. According to a 2024 review, a habit typically takes 59 to 66 days (median) to set in, with wide differences from one person to the next.

Why are health resolutions so hard to keep?

Because a new habit takes weeks, often months, to become automatic, and early motivation does not last that long. In a 2010 British study, 96 volunteers repeated a daily action related to eating, drinking or physical activity. The time needed for that action to become nearly automatic ranged from 18 to 254 days, depending on the person.

A 2024 systematic review covering 20 studies and 2,601 participants points the same way: reported medians ranged from 59 to 66 days, means from 106 to 154 days, and individual results from 4 to 335 days. Its authors note that the number of included studies is still small. The popular "21 days" idea therefore does not match what these studies measured.

The good news: in the 2010 study, missing one opportunity to perform the action did not noticeably harm habit formation. A slip is not a failure. To go further, read our article on why resolutions fail every year.

How do you word a health resolution so it lasts?

Word it as something to add rather than something to avoid. In a 2020 Swedish study of 1,066 people, 58.9% of participants with an approach-oriented goal ("I walk after supper") said they had kept it after one year, compared with 47.1% of those with an avoidance-oriented goal ("I stop snacking").

These results have limits: success was self-reported, and participants had volunteered, which suggests they were more motivated than average. The authors also disclose receiving royalties for a book on the topic. Treat these figures as a trend, not a guarantee.

What are the concrete steps?

Pick one resolution at a time. Add the next one when the first takes almost no effort.
Turn it into a specific action. "Eat better" becomes "add a source of protein to my breakfast."
Tie it to a fixed moment. Habit studies look at actions repeated in a stable context; the 2024 review also found that morning habits and self-selected habits are generally stronger.
Plan for slips. Pick it up again the next day, without starting from scratch.
Review on a set date. Our article on taking stock of your objectives suggests a way to do it.

Which health habits should you prioritize, and with what benchmarks?

Four habits come up in official recommendations: sleep, physical activity, nutrition and stress management. In the 2020 Swedish study, the most common resolutions were about physical health (33%), weight loss (20%) and eating habits (13%). The table below sums up the verified benchmarks and a realistic first step for each.

Habit	Benchmark for adults	First small step	Source
Sleep	7 to 9 hours a night, with consistent bed and wake-up times	Set one wake-up time, seven days a week	Canadian guidelines
Physical activity	At least 150 min/week of moderate to vigorous aerobic activity + muscle strengthening twice a week	Walk for 10 minutes after a meal	Canadian guidelines
Protein	0.80 g per kg of body weight per day (ages 19+)	Add a source of protein to breakfast	Health Canada
Stress	No official numeric benchmark; mindfulness programs show small to moderate effects	Five minutes of slow breathing at a fixed time	Goyal, 2014

How many hours of sleep should you aim for, and how do you get there?

Aim for 7 to 9 hours of good-quality sleep a night, at regular times: that is the benchmark in the Canadian guidelines for adults aged 18 to 64 (page accessed in 2026). According to a Public Health Agency of Canada infographic published in 2019 (2014-2015 data), 1 in 3 adults aged 35 to 64 is not getting enough sleep.

The same infographic shows that sleep and stress often go together: 36.3% of adults who get insufficient sleep report chronic stress, compared with 23.2% of those who sleep enough. This is an association: the data do not say which one causes the other.

The steps the Agency suggests are simple:

keep a regular bedtime and wake-up time;
avoid alcohol, caffeine and nicotine before bed;
reduce noise in the bedroom;
exercise regularly;
practise relaxation techniques.

Our article on ways to restore a stable sleep cycle covers these steps in detail. Among Nova products, Dodo is a gummy that contains 3 mg of melatonin, and Cortixia is a capsule formula taken at bedtime that combines GABA, magnesium, melatonin and L-theanine, among other ingredients.

Why focus on protein rather than a strict diet?

Because adding a source of protein to a meal is an approach-oriented action, easier to repeat than a long list of forbidden foods. Health Canada's Recommended Dietary Allowance for adults is 0.80 g of protein per kg of body weight per day (page modified in 2026), and protein can supply 10 to 35% of the day's energy.

For weight management, a review published in 2015 suggests higher intakes, between 1.2 and 1.6 g per kg per day, with roughly 25 to 30 g of protein per meal. Its authors acknowledge, however, that longer-term studies produced limited and conflicting findings, mainly because the prescribed diet is not always followed. In other words, the best eating plan is the one you can keep.

In practice, swapping a sugary snack for Greek yogurt or a handful of nuts is a simple way to add protein to your day. Our complete guide to protein explains how to estimate your needs.

How much physical activity does it take to count?

Any activity counts, even far below the official target. The World Health Organization notes in its 2026 fact sheet that any amount of physical activity is better than none. The target for adults is at least 150 minutes a week of moderate to vigorous aerobic activity, plus muscle-strengthening activities at least twice a week, according to the Canadian guidelines (page accessed in 2026).

You are not alone in finding that target demanding: according to the WHO, nearly one third (31%) of adults worldwide were not active enough in 2022. You do not need to train at the gym six days a week to get started. Walking, gardening or dancing all count, as long as the effort is at least moderate. The Canadian guidelines also suggest limiting sedentary time to 8 hours or less a day.

How do you manage stress so you don't drop your resolutions?

Schedule a short moment to unwind at a fixed time, like any other habit. A 2014 meta-analysis of 47 trials and 3,515 participants concluded that mindfulness meditation programs can bring small to moderate reductions in several negative dimensions of psychological stress, including anxiety.

The same authors are cautious: they found no evidence that meditation works better than another active treatment, and the evidence was insufficient or absent for sleep and weight. Meditation is therefore one tool among others, along with walking, sleep and support from the people around you.

At Nova, Zen is a gummy that provides 130 mg of ashwagandha extract. For more ideas, read our article on finding calm and managing everyday stress.

Frequently asked questions

How long does it take for a resolution to become a habit?

Count on about two months as a rough guide, but expect it to vary a lot. Medians reported in a 2024 review ranged from 59 to 66 days, with individual results from 4 to 335 days.

Does skipping a day ruin everything?

No. In the 2010 study on habit formation, missing one opportunity did not noticeably harm the process. What matters is picking it up again at the next opportunity.

How many health resolutions should you take on at once?

The studies consulted for this article do not give an ideal number. Since each habit takes weeks of repetition, starting with one and adding the next later is a cautious approach.

Do you have to wait for the start of the year?

No. Habit-formation studies measure the repetition of an action in a stable context, not the start date. An ordinary Monday works just fine.

Can supplements replace good habits?

No. A supplement is added to a healthy lifestyle; it does not replace sleep, nutrition or physical activity. Consult a health care professional before taking one.

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Why are health resolutions so hard to keep?