There’s an undeniable thrill in crossing something off your to-do list. Picture this: you take a pen (or even better, a freshly unwrapped neon highlighter) and methodically check off tasks until every line has been completed. It’s a satisfying experience that many people cherish.
Now, imagine channeling that feeling of accomplishment into your health this year. According to Kelly Bristow, RDN, LD, a registered dietitian nutritionist at Bayer, compiling a concise health and wellness checklist for 2025 can help visualize your aspirations and keep you accountable.
A recent survey by One A Day®, a brand under Bayer, revealed that 70% of women are prioritizing self-care in their New Year’s resolutions. While nearly 90% show commitment to achieving these goals, almost 50% cited a lack of motivation as a significant barrier in the past.
To counteract these challenges, Bristow recommends the straightforward approach of a checklist. “Lack of motivation often stems from attempting too much too quickly,” she says. “While diving into your goals can be invigorating, manageable objectives set the stage for sustained success.” She emphasizes that articulating wellness aspirations in a tangible format can foster a profound sense of achievement.
So, what items make it onto Bristow’s personal checklist for 2025? Colorful meals, enjoyable physical activity, a new multivitamin routine, and additional straightforward targets. Dive deeper into her top five and feel inspired to craft your own checklist (neon highlighters at the ready!).
1. Eat a Colorful Plate
This year, Bristow aims to fill her meals with fruits and vegetables of vibrant colors to maximize nutrient intake. “We too often focus on what we need to eliminate from our diets instead of considering what we can add for improved health,” she explains. “More color variety correlates with greater nutritional benefits.”
After establishing her primary intention, Bristow breaks it down into actionable steps. “Do you have vegetables at home? Are they cleaned, cut, and ready to go? Do you enjoy their flavors? Fresh, canned, frozen, and dried options can enhance your meals across varied price ranges. A checklist will enable you to pursue this goal more effectively.” And don’t overlook the celebrations along the way; if your vegetable intake is currently zero, incorporating a small snacking pepper or a handful of cherry tomatoes into your lunch is already progress.
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2. Explore a Daily Multivitamin
Despite her efforts to incorporate a colorful diet, Bristow suggests examining whether a multivitamin could be beneficial in addressing nutritional gaps. Multivitamins like One A Day® Women’s Complete Multivitamin can assist in filling these gaps.*
Each tablet offers at least 100% of the daily value for 14 essential nutrients, including vitamins B6, B12, C, D, E, folic acid, biotin, and iron. Additionally, it contains calcium, magnesium, and zinc, crucial for bone, immune, skin health, and energy metabolism support, notes Bristow. If gummies are more your style, consider trying One A Day® Vitacraves® Women’s Gummies for similar benefits.†
3. Find Time for Enjoyable Exercise
With the rise of sedentary jobs and digital distractions, Americans are moving less than ever. Bristow is dedicated to increasing her physical activity in 2025 and encourages others to join her. “There are countless ways to stay active,” she comments. “Choose activities you love to make it easier to maintain a routine. Start with small steps: take short walks, engage in stretching or yoga, stand while you work, or try a new hobby like pickleball. Every little bit adds up!”
Bristow prioritizes outdoor exercise. “Fresh air does wonders for our health and mental wellness,” she asserts. “Just 15 minutes outside can help reset your mood—even on chilly days.” Additionally, sharing this time outdoors with others enhances the experience. A supportive network is vital for mapping out, striving for, and attaining health objectives.
4. Schedule Health Checkups
Let’s face it: scheduling appointments can feel daunting. However, listing these tasks in your wellness checklist may boost your motivation. Join Bristow in planning routine health check-ups, including necessary blood work to monitor heart and kidney health and assess cancer risks.
Women over 40 should prioritize their annual mammogram appointments for breast cancer screening. Regular health visits play a crucial role in identifying potential issues early, ensuring you stay on track for a healthy 2025.
5. Restock the Medicine Cabinet
Consider when you last checked the expiration dates on your medications. The start of a new year is an excellent time to ensure your medicine cabinet is stocked with essentials like pain relievers, allergy medications, and cold remedies. Bristow emphasizes that expired medications can lose their potency, and being prepared is far better than scrambling when illness strikes.
With allergy season approaching, think about stocking up on non-drowsy Claritin®, effective pain relievers like Aleve® for discomfort, or Alka Seltzer Plus® for colds and flu.†
Take a moment to draft your own wellness checklist, then share your top five with a friend. You might just motivate them to grab their own paper, pens, and highlighters!
*Always consult your doctor before adding supplements to your health regimen.
Friendly reminder: wellness is personal. Always check your healthcare provider before adding new supplements to your routine.
