Setting health goals for 2025? Use the suggestions below to improve your physical and mental well-being as we start this new year.

Setting health goals for 2025: 6 ways to focus on your health this year

1. Spend less time online

Numerous studies have shown that spending too much time on your phone and/or computer is bad for your health. Some of the negative effects include headaches, poor sleep, eye strain, dopamine addictions, and pain in your shoulders, neck, and back. More importantly, additional research shows that less screen time produces a “significant improvement in well-being.”

In 2025, resolve to spend less time on social media and other apps. Train yourself to put your phone down and leave it untouched. The more you engage with the people and things around you, the happier you will be.

2. Prioritize sleep

3. Spend at least one hour outside every day

If you work in an office or attend school, it can be difficult to find time to spend outside. Without sunshine and fresh air, however, your health will suffer. Sunlight is an important source of vitamin D. This nutrient helps maintain healthy bones and supports your immune, brain, and muscle health.

Additionally, exposure to the natural world is crucial for mental well-being. Spending time outside regularly can lower your risk of depression. It also allows sunlight to regulate your sleep cycle, helping you rest better each night.

Try sitting outside with your morning coffee or while you eat dinner. You can also add an evening walk or morning run to your schedule. The more time you spend outside, the better.

4. Help others in your community

When you are isolated and focused heavily on yourself, your problems seem bigger. Worse, you may feel alone in your struggles. As the old song says, everybody needs somebody to lean on.

A great way to build a network of support is to find ways to help others in your community. Doing so can put your life and situation into perspective. It can also help you make new friends that can support you during tough times.

Look for local organizations or ministries that serve people in need. You can also find groups that focus on issues you’re passionate about. Once you find the right organization, learn how you can get involved. You could volunteer at a fundraiser, feed the homeless, or spend time with underprivileged children.

Ideally, you will find volunteer opportunities that help you build relationships with like-minded people. You can build a supportive community while also providing care and support to others.

5. Spend more time on your feet

Every person needs regular exercise to stay healthy. Moving more improves your muscle health, mood, energy, and sleep. It also helps prevent major diseases such as diabetes, cancer, high blood pressure, and more.

Exercise can often seem scary, but it doesn’t have to be. It’s important to start small. If your goals are too high, you may get burnt out and give up quickly. Instead, set goals you know you can stick to. Buy a set of dumbbells and do a 15-minute YouTube workout a few times each week. Take a daily walk around your neighborhood or on a local trail. Google a list of exercises you can do while watching TV. These small efforts will add up, keeping you healthy and helping you reach bigger goals.

6. Start journaling