4. Plan as if you were booking a meeting

Enter your workout in your calendar – then it will be harder to skip.

Decide the night before when and what you are going to do.

Lay out your workout clothes in the morning.

💕 In Livity, you can follow a structured workout program where everything is already planned for you. Our program quiz helps you find the perfect program for you and your circumstances.

5. Reward yourself 🎁

Celebrate your progress! This could be:

Sticking to your plan for a week

Trying out a new recipe or workout

Doing more reps than last week

Reward yourself with something that makes you happy—a bath, a TV series, a new water bottle. This can be a good way to increase your motivation in the beginning. Over time, your new habits and how they make you feel will be the reward in itself 🙌🏼

Livity – your guide to a healthy year

In the Livity app, you get:

✔️ Workout programs for all levels, at home or at the gym

✔️ Simple, tasty, and healthy recipes

✔️ Calorie plans and tools for tracking your food

✔️ Tips, encouragement, and a supportive community

📲 Don't have Livity yet? Try it for free and discover how easy it can be to take care of yourself – for real.

A new year is the perfect time to start over – but you don't have to think big to make a difference. With small adjustments to your daily routine, you can get started with both diet and exercise in a sustainable way. Here are our best tips for creating good habits that actually last – and how

can support you along the way.

1. Set a goal that feels meaningful – and be specific 🎯

Setting goals is one of the most important parts of creating a new habit. But to really succeed, your goals need to be

—otherwise, it's easy to lose motivation after a few weeks.

Compare these two goals:

❌ "I'm going to start exercising more."

✅ "I will exercise at home twice a week in January – Monday and Thursday, 20 minutes each time"

The second goal is clear, measurable, and possible to follow up on. It helps you know exactly

,

, and

you should do—which reduces the risk of you putting it off or feeling unsure about how to get started.

💡

Think about what you want to achieve – and why. Ask yourself these questions:

Examples of concrete goals:

"I will cook 3 healthy dinners a week during February."

"I will follow Livity's beginner program for 4 weeks and not miss more than one session."

"I will walk for 30 minutes every day during lunch, Monday through Friday."

Being specific allows you to celebrate your progress, which in itself is motivating and creates a positive spiral. 🌀

2. Start with 20 minutes – that's enough ⏱️

Many people believe that exercise must be long or intense to be effective. That's not true. Here are a few examples:

Do a

Take a brisk walk during lunch.

Do 3 exercises (e.g., squats, push-ups, hip lifts) right after you brush your teeth – then it will become a habit!

Try our follow-along workout from the app! The workout takes about 20 minutes to complete and you don't need any equipment.

3. Make meal planning easier 🍏

Having a plan for the week reduces both stress and unnecessary choices. Try this:

Set aside 10 minutes every Sunday to choose 2–3 recipes.

Buy everything at once – and feel free to cook extra for lunch boxes.

Use Livity's recipe bank with

– where you can filter by lunchbox-friendly recipes, protein content, vegetarian, and more.

Examples of simple, healthy recipes in the app: