The New Year’s Refresh

For many, the new year is used as a time to reflect, reassess, and make plans for a better, brighter future. On December 31, before the clock strikes midnight, millions of people will have made a list of goals, objectives, and aspirations for the coming year. But the sad reality is that most of us will give-up on our resolutions after only a few weeks.

It’s time for a resolution revolution. And it starts this Monday.

The Healthy Monday Refresh is all about setting intentions at the beginning of the week and recommitting to them every Monday. Our research shows that people view Monday as a fresh start, and as the day they are more likely start healthy activities like diets, exercise, and stress management practices. Planning to achieve longer term goals by taking smaller, more manageable steps, can increase the likelihood of developing lasting healthy habits. And if you slip up, you can refresh your efforts on the following Monday.

The New Year’s Refresh package is a 5-week series that uses the Healthy Monday Refresh to introduce a selection of recognized wellness concepts that can be used by individuals (and organizations) to help reach their health goals. For each of the five weeks, users will have access to three unique practices and/or informational articles that address an aspect of physical activity, stress relief, and healthy eating. The subject matter is diverse, and includes everything from deep breathing practices to dispelling fitness fears to how to cook delicious vegetables.

But what if after those five weeks you get a little off track and temporarily lose sight of your goal? You just need to hit the refresh button.

Our new Healthy Monday Check-Up Tool allows you to report how you’re feeling every Monday and find practices that can support you as so you continue working towards accomplishing your New Year’s health resolutions.

Is eating healthier one of your key goals? Stay motivated and inspired with our Meatless Monday Challenge, a 12-week series of ideas and recipes to help you eat more plants and less meat.

Did you resolve to quit smoking for the New Year? Our Quit and Stay Quit in the New Year series will help you commit to quit and stay motivated with with the help of the Monday refresh.

Make yourself a Monday person and start the year strong.

Download the New Year's Refresh Package

Healthy Monday New Year's Refresh

Download all 15 graphics in our New Year's Refresh package and start the year off with a variety of Healthy Monday habits.

Week 1

Nearly every culture around the world has developed their own unique forms of stress management, but with so many different methods and approaches available, how do you know which one is right for you?
Get a healthy start to 2022 with our favorite tips and tricks for plant-based eating and cooking.
You may not even realize it, but many day-to-day tasks—walking through the neighborhood dog, climbing the stairs, putting away groceries, carrying a toddler—all qualify as sources of physical activity.

Week 2

DeStress Monday offers easy-to-follow mindfulness practices that may help reduce symptoms of stress. One of the most basic elements of a mindful practice is deep breathing.
Meatless cooking is always an exciting adventure, so get started this Monday with our best meatless recipes for people who want to eat more plants.
By putting in a little time beforehand, you’ll reduce your risk of injury and get the most out of your workout. This Monday, learn all you need to know about readying your body and mind for exercise.

Week 3

Mindfulness is a form of meditation that involves concentrating intensely on the sensations around you. By bringing focus to one’s feelings, thoughts, and bodily sensations, mindfulness can be used to achieve a state of calm without self-judgement.
Traditional beef dishes made plant-based, get our top ingredient swaps and recipes for Meatless Monday meals.
Making slight modifications to your daily routine can lead to monumental life transformations. If you want to expand your range of motion and incorporate more physical activity into your day, then you’ve got to go small and walk home.

Week 4

Positivity is an overarching concept that consists of four core principles: happiness, compassion, gratitude, and calm. Understanding these four categories will help with incorporating positivity into your mindset and daily interactions.
Get our tips, tricks, recipes, and cooking hacks to help you prepare and flavor beans like a master chef.
Don’t let that hard-core runner convince you otherwise: Walking is real exercise. This Monday learn the short and long term health benefits of walking.

Week 5

Physical activity is a key component of a healthy lifestyle, but regular movement—whether it’s dance, running, tennis, or yoga—can also have an immediate impact on your mental health and wellbeing.
This Monday, learn all the easy ways you can make any vegetable—zucchini, cucumber, carrot, beet, Brussels sprouts, kale, cauliflower—the best thing on the plate.
Regardless of age or ability level, sometimes it’s just hard to find the energy, motivation, or confidence to get back into a workout routine, but by identifying our own fitness fears, we are better equipped to address and overcome them.