Top 10 Behavioral Changes for a Healthier 2026

1. Protect your sleep like a meeting you can’t cancel

Aim for consistent sleep and wake times. 7–9 hours of quality sleep improves immunity,

mood, metabolism, and focus.

2. Move daily with intention

Walk, stretch, lift, or cycle every day. Consistency matters more than intensity. Regular

exercise can help keep glucose levels lower for up to 24 hours.

3. Eat for stability, not perfection

Prioritize protein, fiber, and whole foods most of the time. Avoid extreme diets and carb

only meals or snacks. Balanced meals 4-6 hours apart prevent overeating and frequent

snacking.

4. Avoid ultra-processed food and sugary drinks

This reduces inflammation, improves gut health, and reduces spikes in blood sugars.

5. Practice stress “release,” not just stress management

Daily outlets like journaling, breathwork, walking, prayer, creative time, and spending

time in nature help your nervous system reset instead of staying in survival mode.

6. Build strength, not just cardio

Strength training 2–3× weekly improves bone density, metabolism, posture, and aging

resilience.

7. Set boundaries with screens and information

Limit mindless scrolling and late-night screen use. Your attention is a health resource;

protect it to improve sleep, focus, and emotional balance.

8. Stay socially connected on purpose

Regular, meaningful human connection lowers depression, anxiety, and mortality risk.

Schedule time with people who energize you.

9. Get preventive care

Annual checkups, dental care, eye exams, and basic labs catch issues early.

10. Build one small habit at a time—and keep it

A healthier lifestyle comes from having a routine and committing to it long-term. Making

one small change at a time until it becomes a part of your routine.

Miriam Summers, RD, LD, MBA