How to Use the Simple Science of a ‘Fresh Start’ for Healthy Habits and Goals in 2025

A new year is here — a time to reflect, reset, and embrace new opportunities. It’s also a powerful time to harness the “fresh start effect.”

What’s the Fresh Start Effect?

Ever felt inspired to do something new after a big life event, like moving homes or starting a job? Or maybe the turn of the calendar energized you to commit to a goal, thinking, This will be the year I finally _____ !

If so, you’ve experienced what behavior change experts call the “fresh start effect.”

Researchers from the University of Pennsylvania have found that people naturally focus on meaningful personal events (birthdays or anniversaries) and key timeframes (new week, month, or year) to track time and organize our lives into chapters. What’s more, they found that people are more likely to act on their goals at these special points in time. 

Time markers like these create a mental divide between your “old self” and “new self,” making you feel more capable of making a change. This fresh start feeling boosts motivation, making it easier to set and stick to new goals. 

In fact, at Hinge Health we see a January surge in exercise therapy sessions and activity in the app — proof that fresh start moments inspire action and progress.

You don’t need to wait for the calendar to turn to set a goal or change your habits. But a new year can be an especially powerful time to make a change. Here’s how to make a fresh start and re-engage with Hinge Health or any other routine you’re trying to establish.

3 Quick Steps for Your Fresh Start

These three simple steps can help you jump-start your fresh start:

1. Set a goal: Reflect on what matters most to you and define a clear, meaningful goal.

2. Create a plan: Identify the specific actions you’ll take to work toward your goal.

3. Share your plan: Tell your support system about your goals to help keep you accountable.

How to Set a Goal With Purpose

Start by reflecting on what’s most important to you right now. What do you hope to achieve, and why does it matter? Connecting your goal to a larger purpose — your “North Star” — can give you clarity and motivation to stay committed. Examples of North Star goals from Hinge Health members:

• “Be more active and healthy so I can participate in events with friends, instead of staying home or leaving early.”

• “Get up from the floor without struggling so I can play with and keep up with my grandchildren.”

• “Make healthier food choices so I have more energy.”

• “I want to dance all night at my wedding.”

• “Enjoy a full night’s rest so I can be my best at home and at work.”

Once you’ve identified your North Star, use the SMART framework to turn it into an actionable plan:

• Specific: Clearly define what you want to achieve.

• Measurable: Decide how you’ll track your progress.

• Action-oriented: Focus on what you’ll do to achieve it.

• Realistic: Choose a goal that feels doable.

• Timely: Set a deadline or timeframe for success.

Here are eight more tips for making your fresh start goal stick.

1. Share Your Plan

Sharing your goal with others can significantly boost your chances of success — especially when they provide feedback on your progress. A strong social support system offers encouragement, accountability, and motivation. 

• Tell loved ones: Share your goal with trusted friends or family members.

• Partner up: Invite someone to join you, like a walking buddy or accountability partner.

• Connect with your Hinge Health coach: Discuss your plan with your coach to get personalized tips and encouragement.

• Join a group: Connect with others pursuing similar goals (via social media or local organizations in your community).

2. Use Visual Reminders

The key to making a new fresh start behavior a habit: stick with it consistently so it becomes a regular part of your routine. Visual reminders can help keep your goals front and center. 

• Keep healthy snacks like fruits and veggies at eye level in the fridge.

• Use your phone’s lock screen to display an inspiring quote or reminder.

• Lay out your workout clothes the night before to make exercising easier.

• Leave your yoga mat or gym bag at the front door so it’s impossible to miss.

• Place a water bottle on your desk to encourage hydration throughout the day.

"Your brain processes visual cues faster than text," says Hinge Health coach Kerrissa Keymer, NBC-HWC. "Visual reminders grab your attention and help you remember your intentions more easily."

3. Start Small 

Big resolutions can feel overwhelming; instead, choose one small, manageable action that feels achievable today.

• Add a five-minute stretch to your morning routine.

• Replace one sugary drink with water.

• Try one new stress reliever, like a short walk outside or a few minutes of deep breathing.

• Start a gratitude journal with three things you are thankful for.

• Go to sleep 10 minutes earlier.

• Call one friend or family member to reconnect.

4. Add Instead of Subtract

“Rather than focusing on what to eliminate, consider what you can add to enhance your well-being,” says Hinge Health coach Christy Williams, NBC-HWC. For example, add a 10 minute walk after dinner instead of vowing to spend less time on the couch. This positive approach makes habit changes feel more enjoyable and sustainable, she explains. 

• Add a bedtime alarm to remind yourself to wind down.

• Incorporate light stretching or a short meditation before bed.

• Try a new fruit or vegetable each week to keep meals exciting.

• Add a source of protein or fiber to every meal for better energy and fullness.

5. Choose Consistency Over Perfection

When building new habits and working toward your goals, consistency matters more than perfection. Missing a day here or there won’t derail your progress. Aiming for perfection can lead to frustration and burnout. Instead, focus on showing up regularly, even if it’s just for a few minutes. Every small effort counts toward your long-term goals.

6. Track Your Progress

Whether you use a journal, an app, or even a simple checklist, having a visual representation of your efforts can boost your confidence and encourage consistency. For example, the Hinge Health app celebrates consistent streaks of exercise therapy sessions, giving you a clear picture of your hard work. Seeing your progress reinforces the habit and helps you stay focused.

7. Try Temptation Bundling

Sometimes the easiest way to stick with a new habit is to pair it with something you already enjoy — a strategy called temptation bundling. For example, you might listen to your favorite podcast or watch a favorite TV show while completing exercise therapy sessions. This approach makes an activity feel less like a chore and more like something to look forward to, increasing the chances that you’ll stick with it.

“Temptation bundling solves two problems at once,” according to behavior change researcher Katy Milkman, PhD, in her book How to Change: The Science of Getting from Where You Are to Where You Want to Be. “It can help reduce overindulgence in temptations and increase time spent on activities that serve your long-term goals.” (Dr. Milkman is also one of the researchers who discovered the fresh-start effect.)

8. Reward Your Wins

Celebrating small milestones and rewarding consistent effort can boost your motivation and help cement your new behavior. For example, treat yourself to a relaxing bath, your favorite coffee, or time to watch a favorite show after sticking with a routine or hitting a goal. Celebrations don’t have to be extravagant — the act of acknowledging your progress is often reward enough. These moments of recognition remind you that every step forward counts.

Coach Tip: Mindfulness Matters

“A fresh start isn’t just about physical changes,” says Hinge Health coach Meg Marinangeli, NBC-HWC. “It’s also about resetting your mindset.” 

Incorporating mindfulness into your daily routine can help reduce stress, improve focus, and make healthier choices. Take a few minutes each day to pause, breathe deeply, and focus on the present moment. Whether it’s during your morning coffee, a short walk, or while winding down for bed, these mindful moments can help you feel calmer and more centered.

“Mindfulness helps break cycles of rumination and worry, making it easier to focus on your goals and take intentional steps toward them,” says Marinangeli.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Alter, A. L., & Hershfield, H. E. (2014). People search for meaning when they approach a new decade in chronological age: Table 1. Proceedings of the National Academy of Sciences, 111(48), 17066–17070. doi:10.1073/pnas.1415086111

2. Bailey R. R. (2017). Goal Setting and Action Planning for Health Behavior Change. American journal of lifestyle medicine, 13(6), 615–618. doi:10.1177/1559827617729634

3. Brown, B. (2022). The Gifts of Imperfection: 10th anniversary edition. Hazelden.

4. Clear, J. (2014, April 29). Plan For Failure: Being Consistent Is Not the Same as Being Perfect. James Clear. https://jamesclear.com/plan-failure

5. Clear, J. (2018). Atomic Habits. Penguin Publishing Group.

6. Crouch, M. (n.d.). How to Get Motivated to Exercise, According to Science. AARP. Retrieved October 12, 2023, from https://www.aarp.org/health/healthy-living/info-2018/exercise-plan-motivation.html

7. Dai, H., Milkman, K. L., & Riis, J. (2014). The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science, 60(10), 2563–2582. doi:10.1287/mnsc.2014.1901

8. Defeyter, M. A., Russo, R., & McPartlin, P. L. (2009). The picture superiority effect in recognition memory: A developmental study using the response signal procedure. Cognitive Development, 24(3), 265–273. doi:10.1016/j.cogdev.2009.05.002

9. Epton, T., Currie, S., & Armitage, C. J. (2017). Unique effects of setting goals on behavior change: Systematic review and meta-analysis. Journal of consulting and clinical psychology, 85(12), 1182–1198. doi:10.1037/ccp0000260

10. Hayes, S. C. (2023, June 13). When You’re Just Not Feeling Motivated. Steven C. Hayes, PhD. https://stevenchayes.com/when-youre-just-not-feeling-motivated/

11. Kirgios, E. L., Mandel, G. H., Park, Y., Milkman, K. L., Gromet, D. M., Kay, J. S., & Duckworth, A. L. (2020). Teaching temptation bundling to boost exercise: A field experiment. Organizational Behavior and Human Decision Processes, 161, 20–35. doi:10.1016/j.obhdp.2020.09.003

12. Knittle, K., Nurmi, J., Crutzen, R., Hankonen, N., Beattie, M., & Dombrowski, S. U. (2018). How can interventions increase motivation for physical activity? A systematic review and meta-analysis. Health psychology review, 12(3), 211–230. doi:10.1080/17437199.2018.1435299

13. Lachman, M. E., Lipsitz, L., Lubben, J., Castaneda-Sceppa, C., & Jette, A. M. (2018). When Adults Don't Exercise: Behavioral Strategies to Increase Physical Activity in Sedentary Middle-Aged and Older Adults. Innovation in aging, 2(1), igy007. doi:10.1093/geroni/igy007

14. Milkman, K. (2021). How to Change: The Science of Getting from Where You Are to Where You Want to Be. Random House.