Posted on in Healthy Lifestyle, Mindset by Dr. John Kim

family new year celebration


As we roll into a new year, a lot of us are setting new goals specific to improving our health and wellbeing.

Here are 7 things you can do in 2022 to help you get the best start to your best year.

  1. Take responsibility

In order for things to change in a positive way, you must also increase your personal responsibility. Whether you’re trying to improve your health, find love, finish school, or start a business; you need to embrace a CEO mindset for your own life.

“If it’s to be, it’s up to me!”

  1. Create a bedtime routine

create a bedtime routine for better sleep

Irregular sleep schedules are associated with change in the circadian rhythms similar to the jet lag you would experience after travelling westward 2-3 time zones.

  • Start with these helpful tips:
  • Set an alarm to go to bed, not just wake up!
  • Reduce screen time
  • Dim your evening lights
  • Take a hot shower or sauna
  1. Walk More

walk more for better health and wellbeing

This simple rule ensures that we will be more active. One thousand steps is about ten minutes walking. Make a rule to not sit down for more than one hour. Take the stairs. Park further from the grocery store. Aim for 10,000 steps a day.

Benefits include:

  1. Get More Sunlight

Get More Sunlight for better health and wellbeing

Early sun light exposure first thing in the morning is important for winding our body’s internal clock and calibrating high quality sleep at day’s end.  Surprise bonus: It also correlates with healthier body weight!

Getting more sunlight is a great way to increase your intake of Vitamin D, which along with being necessary in building and maintaining healthy bones has a list of other benefits.

  1. Acknowledge something you’re grateful for each day

write down a positive experience

This is a very simple yet, very powerful exercise. At the end of every day, write down a positive experience that you’ve had. What have you done today to make someone happy? What has someone done for you? What have you learned? What are you grateful for?

Positive psychology research has shown that people who do this exercise each day for one week will have improved life satisfaction, are happier, calmer, and notice decreased feelings of depression. People even report less sickness and better sleep!

Make this a regular practice and you will notice a huge shift in your health.

  1. Fit in more me-time

focus on yourself prioritize me time

Take 15 minutes in your schedule each day to focus on yourself. If you’re thinking… there’s no way I can do that… that’s a sign that you need to prioritize it. This can be taking a bath, reading a book, or grabbing coffee at a local café.

Follow these criteria:

  • It must be something you enjoy
  • It can’t involve your phone or computer
  • Do NOT feel guilty about it
  1. Read or listen to a podcast

guy with headphones

Consume information that can be educational, informative, and transformative. This can anything you find interesting.

Start off 2022 in the best way possible! You can try all of, or any combination of these 7 simple and game-changing freebies to help improve your health and wellbeing in the new year.

What will you start doing to improve your health and wellbeing this year?

Dr. Kim was born and raised in Toronto and attended high school at St. Michael’s College School. Later, he attended McMaster University and received a Bachelor of Kinesiology, the scientific study of human movement. After university, Dr. Kim decided to enroll at Palmer College of Chiropractic, in Davenport, Iowa, in the United States. After graduating in 2002, Dr. Kim remained in the United States working alongside highly respected Chiropractors in the Chicago area. Shortly thereafter, Dr. Kim established Kim Family Chiropractic in Milton, Ontario

Kim Family Chiropractic

180 Ontario St S
Milton, ON L9T 2M8