52 Ways to a Happier, Healthier You
The new year is right around the corner! Let’s ditch the overwhelming resolutions and embrace a fun, gradual approach to better health. Introducing the Weekly Health Jar: Your ticket to a healthier you—one week at a time.
How It Works…
1. Prepare Your Jar: Write down the 52 weekly challenges (listed below) on slips of paper and place them in a jar.
2. Pick a Challenge: Each Sunday, draw one slip and make that challenge your focus for the week.
3. Give It Your Best: Do the challenge to the best of your ability throughout the week. If you love it, consider making it a regular part of your routine!
By the end of 2025, you’ll have taken 52 small yet powerful steps toward improving your health and happiness—one week at a time, without feeling overwhelmed.
Why It’s Fun…
– Surprise Factor: You won’t know what each week will bring until you pick it out of the jar!
– Flexibility: Love a challenge? Repeat it. Don’t like one of the challenges? Swap it for a different one.
– Progress, Not Perfection: Small steps add up to big changes.
WEEKLY HEALTH JAR CHALLENGES
1. Drink half your body weight (in pounds) as ounces of water daily.
2. Eat veggies at breakfast daily.
3. Chew each bite 15 times.
4. Make flavored water each day.
5. Swap coffee to matcha.
6. Eat a Greek yogurt dessert each night.
7. Have a salad once a day.
8. Have HLW each morning.
9. Walk or jog 1 mile every day.
10. Do a 7-minute workout every day.
11. TPC every meal & snack.
12. Swap all white grain to whole grain.
13. Make all snacks a combo of P&P.
14. Eat a protein & greens breakfast daily.
15. Each AM say, “Today’s gonna be a great day.”
16. Put away electronics 1 hour before bed.
17. Commit to no added sugar each day.
18. Fast for 12 hours to rest the gut daily.
19. Eat a serving of omega-3 food daily (fish, walnuts, ground flaxseed, or chia seeds).
20. Eat 2 cups of veggies at dinner daily.
21. Ditch the scale; focus on non-scale victories.
22. Do a 5-minute meditation every day.
23. Have 1 kefir shot for gut health each day.
24. Eat 1 meatless meal daily like veggie enchiladas.
25. Write 3 things you’re grateful for daily.
26. Eat 1 meal/day outside or near a window for sunshine.
27. Drink sparkling vinegar each day.
28. Eat a veggie bag for a snack daily.
29. Eat the Power 19 this week.
30. Eat a little green salad before dinner daily.
31. Do 25 push-ups every day.
32. Relax like THIS before each meal.
33. Do 50 squats every day.
34. Drink a green juice bag daily.
35. Do a 1-minute wall sit each day.
36. Add sauerkraut to 1 meal each day.
37. Track daily fiber, aim to get 30g/day.
38. Stand up every hour to boost brain power.
39. Do 100 jumping jacks every day.
40. Eat a bowl of berries for or with dessert daily.
41. Do 50 lunges every day.
42. Pre-log your food each day.
43. Do a 12.5-min daily sprint routine.
44. Floss each day.
45. Catch & flip negative self-talk daily.
46. Take pics of everything you eat daily (visual food log).
47. Hold a plank for 1 minute each day.
48. Do a body scan during each meal.
49. Set daily alarm 30 min early for rush-free AM.
50. Eat a veggie-rich lunch bowl daily.
51. Eat meals on a small plate every day.
52. Have moon milk before bed each night.
Pro-Tip: Swap any of these challenges for one of your ideas instead!
Wishing you and your loved ones the happiest and healthiest 2025!
xx DJB
Don’t want to write out the challenges?
PRINT OUT THE 52 CHALLENGES >>HERE<<
Gail Randall says
TY
DJ Blatner, RDN says
Hey Gail! You’re welcome. Happy New Year and thanks for stopping by with the good vibes!
Kathy says
I’m confused about Drink 1/2 body weight in water daily. I’m 180 lb. How much water do you really mean?
DJ Blatner, RDN says
180/2 = 90 ounces/day. It’s just a general guideline, some people need more or less, but it’s a good general guideline. xx
Julia says
Love these ideas. I’m on it. Thank you for the truly positive approach to our well being You are a gift to all of us.
DJ Blatner, RDN says
JULIA! Thanks for stopping by with such positive vibes! The Weekly Health Jar is such a fun way to build more healthy habits into your life! Hope you give it a try! xx DJB