The new year can come hand in hand with pressure to overhaul your routine and improve your life. But research shows that it’s more sustainable to build small, consistent habits than to make drastic changes. Studies on behavioural change suggest that starting small, like adding one positive habit, increases the likelihood of success.

If you’re wondering where to start, you could look to Blue Zones for inspiration. Blue Zones are regions of the world where people live longer, sometimes reaching 100 years and beyond, and enjoy better health along the way.

Their secret isn’t extreme diets or intense exercise plans. People in Blue Zones share a handful of habits that support physical and mental wellbeing:

• They move regularly
• They eat whole foods, with diets rich in natural fats
• They have a strong sense of community and purpose

You can watch our video about Blue Zones below:

Habits and resilience

When we feel well-nourished and supported, we’re better equipped to handle life’s challenges. People in Blue Zones live longer not just because of what they eat or how much they move, but because these habits contribute to their resilience.

And while resilience is sustained through positive habits, it’s also a set of skills that you can consciously develop. At Foothold, we provide tools for engineers to build these skills, so they are able to adapt and recover from setbacks.

Free webinar: Managing Uncertainty

We’re inviting you to join our free webinar: Managing Uncertainty. With stress management expert Aine Boyle, you’ll discover why uncertainty can bring fear, and learn practical techniques for handling change.

• Date: Friday 23 January 2026
• Time: 12.00 – 13.00 UK time

Register here

Don’t worry if you can’t make it. If you’ve registered, we’ll send you the webinar recording and resources after the session.

Incorporating Blue Zone living into your life

Here are three simple habits you could build to nourish your physical and mental health:

1. Daily movement

Whatever your ability, regular movement matters. If you’re able to, you might take a brisk walk after lunch, park further away from your destination, or use the stairs instead of the lift. Or try seated exercises like leg lifts or arm stretches to improve flexibility and circulation.

Another way is to find activities you enjoy that also provide gentle exercise. Gardening, playing with the kids, or tidying up your living space all count towards your daily movement habit.

2. Finding balance with food

Start the year with mindful food choices. Add more whole foods into your meals and include a variety of fruit and vegetables. This doesn’t have to mean cutting out treats, just making sure you’re eating enough of what nourishes you.

3. Strengthening your social connections

Plan ways to reconnect with others. Organise a coffee meet-up, board game night or online quiz. Building and maintaining social connections can lift your spirits, improve your physical and mental health and strengthen your community bonds.

Checking in with yourself

No matter what you plan to change this year, big or small, develop the habit of listening to what your body needs. Do you need more rest? More water? The chance to do something that brings you joy?

To take it a step further, try Foothold’s FREE Mental Health Check-In tool. This clinically validated self-assessment helps you reflect on how you’re feeling and get the support you need.

It works by asking a few short, confidential questions about how you’re feeling. You’ll then get:

• A personalised report tailored to your responses
• Links to support options, including how Foothold can help

You can use your report to start a conversation with someone close to you, or your GP if you are experiencing anxiety or low mood. Taking just a few minutes to check in on your mental health can be the first step towards making changes.

 

So, take the pressure off as you step into the new year. Healthier and happier living doesn’t come from perfection, but from simple choices made each day.