Small Steps, Big Changes: Why it’s tiny tweaks that could be more beneficial for your health and wellbeing.

It’s that time of year again. The New Year rolls in, and suddenly everyone’s promising themselves that this is the year they’ll transform. Whether it’s hitting the gym seven days a week, going vegan overnight, or swearing off biscuits for good, a New Year’s resolution list tends to be ambitious, to say the least.

But here’s the thing most of us probably know; dramatic resolutions often fizzle out as quickly as they’re made. By February, many of us have given up and are back to our old ways, feeling a little guilty for not sticking with our big plans.  That’s where the NHS’s Better Health website comes in, offering a different approach—one rooted in taking small, consistent steps towards healthier habits that stick.

What Is the Better Health website?

Launched as part of a broader public health initiative, the Better Health website is the NHS’s go-to resource for anyone looking to improve their wellbeing without the pressure of unrealistic goals. The site is packed with practical, evidence-based advice and tools, focused on realistic, manageable steps to help you make sustainable lifestyle changes.

Whether you’re aiming to eat better, move more, quit smoking, or cut back on alcohol, Better Health offers tailored guidance for all areas of life. It features free tools like calorie calculators, activity planners, and even apps for tracking your progress. It’s a one-stop shop for everything from managing stress to building a healthier diet.

Why small steps work

Science shows that small, realistic changes are more sustainable. When you aim to overhaul your lifestyle overnight, it can be overwhelming. Your brain thrives on routine, so drastic changes often feel like swimming upstream. On the other hand, smaller adjustments slip into your daily life with less resistance, allowing new habits to form naturally.

Take walking, for example. You don’t need to buy expensive gym gear or wake up at dawn. Simply aim to walk an extra 10 minutes each day, whether that’s stepping off the bus one stop early or pacing while you’re on a phone call. Over time, those steps add up.

Small changes to try

The Better Health website suggests focusing on practical, manageable goals. Here are a few ideas to inspire you:

• Swap sugary drinks for water or no-sugar squash: Cutting back on sugar in drinks is one of the easiest ways to improve your diet without feeling deprived.
• Move more during the day: If going to the gym feels daunting, try a few squats while waiting for the kettle to boil or stretch during TV ad breaks.
• Plan one healthy meal per week: Instead of overhauling your entire diet, pick one meal and make it as nutritious as possible. Soon, it might become a habit to look forward to.
• Switch off screens earlier: Sleep is a cornerstone of health, and cutting down on late-night scrolling can improve your mood and energy levels.

How habits are formed

Experts say it takes around 66 days to form a new habit, a figure that may vary depending on the person and the change. The key is repetition and reward. Start small, do it daily, and celebrate your wins, no matter how minor they seem.

For instance, if you’re trying to drink more water, use a pretty bottle you enjoy carrying around. If you’re walking more, track your steps and feel that little burst of satisfaction as the numbers climb.

Crucially, don’t beat yourself up if you slip. Habits are built over time, and progress isn’t linear. If you miss a day, just pick it back up tomorrow.

Get the kids involved

Making small, lasting changes isn't just for adults, it can be a family affair. Kids benefit from manageable tweaks to their routines too and getting them involved can help set healthy habits that stick for a lifetime. The NHS Better Health Start for Life website offers a wealth of ideas to make healthier living a shared goal for the whole family.

For instance, encourage kids to swap sugary drinks for water or milk, making hydration both fun and nutritious. Try a "fruit and veggie challenge" where each family member adds one extra portion of fruit or vegetables to their meals each day. Make moving more a game by organising family dance-offs, walks to explore nature, or mini fitness challenges at home. You can also establish screen-free family time before bed, creating space for bonding and better sleep.

These small steps are simple to introduce and don’t feel like chores, especially when you let kids take the lead in choosing their own goals. By framing healthy habits as fun and achievable, you’re not just improving their wellbeing, you’re teaching them skills they’ll carry forward into adulthood.

Healthier you, happier you

Ultimately, consistent small steps are the secret to long-lasting change. By focusing on what’s manageable, you’re setting yourself up for success, not burnout.

So, this New Year, why not ditch the lofty resolutions and start with a small change instead? Whether it’s an extra glass of water, a 5-minute stretch, or swapping crisps for a piece of fruit or a screen free hour before bed, every little step counts.

To kickstart your journey, head to the NHS Better Health website for free tools, expert advice, and tips that are as practical as they are achievable. It’s your first step towards a healthier, happier you.