Building Sustainable Habits and Realistic Goals

With the start of a new year, it is natural to feel a mix of hope and pressure, often accompanied by the urge to strive for perfection. For many people, these expectations are difficult to sustain alongside work, family, and everyday responsibilities.

To support employees and employers at the start of the year, we invited Dr Russ Denny, Clinical Mental Health Lead at Teladoc Health UK, to share his expert perspective. He encourages a different approach: turning inwards and focusing on wellbeing through the cultivation of small, sustainable habits and compassionate goal setting. Instead of seeking flawless progress, the emphasis is on making wellbeing a priority by adopting achievable habits and realistic goals.

1. Mindset Reset Checklist

Rather than adopting the “new year, new me” mentality, consider a kinder perspective: “Same me, supported better.” 

This shift encourages gentleness and flexibility as you pursue your goals.

Helpful principles:

• Focus on direction, not perfection.
• Expect inconsistency - this is part of habit-building, not a sign of failure.
• Frame goals as experiments, not rigid promises.
• Measure success by showing up, rather than by outcomes.

Helpful reframe:

Instead of thinking “I must do this every day”, ask yourself, “What’s the smallest version of this I can do on a difficult day?”

2. The Sustainable Habits Checklist

Nutrition 

Wellbeing is supported by consistency, not ideal choices every time.

• Add one nourishing item to your diet each day, such as fruit, vegetables, protein, or water.
• Eat regularly, even if meals are not ideal.
• Keep one easy fallback option available, such as soup, yoghurt, or toast.
• Take at least one pause daily to eat without multitasking.

Employer support: Encourage genuine lunch breaks and reduce meeting overload during core mealtimes.

Movement 

Movement supports energy, mood, and mental clarity, even in small doses.

• Move for 5–10 minutes, rather than aiming for a full workout.
• Attach movement to an existing habit, such as after coffee or between meetings.
• Choose movement that boosts energy, like walking or stretching.
• Notice how movement influences your mood, rather than focusing on burning calories.

Employer support: Promote walking meetings, stretch breaks, or more flexible schedules.

Sleep 

Sleep underpins both mental and physical wellbeing.

• Choose a sleep anchor, such as keeping a consistent wake time or establishing a wind-down cue.
• Reduce stimulation 30 minutes before bed, avoiding screens and emails.
• Accept “good enough” sleep; perfection is not required.
• Seize rest opportunities, whether through early nights or short breaks.

Employer support: Lead by example in setting boundaries around after-hours communication.

Mindset 

Mental energy is finite and benefits from prioritisation and self-compassion.

• Begin the day with one realistic priority, instead of a lengthy to-do list.
• Use the same supportive self-talk you would offer a close friend.
• Pay attention to your effort, not just outcomes.
• Let go of at least one non-essential “should” this week.

Employer support: Shift performance conversations to focus on sustainability and capacity, not just output.

Motivation 

Motivation is more sustainable when it aligns with how we want to feel.

• Connect habits to how you want to feel, rather than how you want to look.
• Use “when-then” planning (for example: When I feel stuck, then I take the smallest step).
• Track consistency on a weekly basis instead of daily.
• Celebrate showing up, even if only briefly.

Employer support: Acknowledge progress, not just the achievement of end goals.

Social Support 

Change is easier with support.

• Share at least one goal with someone supportive.
• Ask for help earlier than you think necessary.
• Reduce isolation - even a single check-in makes a difference.
• Seek peer or professional support if needed.

Making Change Sustainable

Lasting change is often quiet and repetitive. Real progress frequently involves less pressure and more self-compassion. Occasional setbacks are not failures - they offer valuable feedback. Even adopting one or two small habits from these checklists leads to greater resilience and wellbeing.

The Role of Employers and Leaders

The most effective wellbeing strategies do not demand that employees simply “do better”. Instead, they create environments where “better” is possible - through supportive cultures, flexibility, and realistic expectations. When leaders model sustainable habits and nurture supportive workplaces, they make wellbeing achievable all year round.

Supporting healthy habits with WeCare

Building sustainable habits is easier with the right support. For employees looking to make positive changes around nutrition and movement, WeCare provides access to expert-led services that help turn intention into action.

Through the WeCare app, employees can access personalised Get Fit programmes, guidance on healthy eating at work, and one-to-one nutritionist support tailored to individual needs and routines. These services are designed to support achievable changes, helping employees build healthier habits that fit into everyday life.

Find out more about WeCare