Guide to Creating and Sustaining Healthy New Year Habits

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Hello, 2022!

Are you excited to face new adventures this year? The new year is always a wonderful time—it brings a breath of fresh air to all our plans, goals, and dreams. It’s a perfect time to renew commitments, launch or relaunch projects, and just go for the desires of our heart.

new year goals

For many of us, New Year is a time to make new resolutions and form new habits, or to revisit old promises and renew our commitment to them. What habits would you like to form this year? What goals would you like to achieve? More importantly, what can you do to make this a better year—the year you see all your resolutions finally achieved and all habits formed?

How do you create sustainable habits?

According to a 2018 study, many New Year’s Resolutions fall apart in less than a month, a depressing finding. So how do you improve our chances? We have outlined 5 tips that we hope will help you form habits that you can sustain all through 2022. Check out the following:


Start small and take one step at a time

Confucius couldn’t have said it better—know thyself. If you have never run a day in your life before, there’s only a small chance you’ll be able to run a long marathon this year. If you want running to be part of your lifestyle, aim for something achievable, like a run around your neighborhood track 3x a week, later on progressing to bigger and loftier goals.

The danger with setting unrealistic goals is that you are likely to fail, and the failure can cause demotivation and put all your early efforts to waste. So, know yourself and your capability and start with a goal that is realistic for you.

Follow the SMART-V formula

You’ve heard this before—set a goal that is specific, measurable, attainable, realistic, and time-bound. Why? Because vague goals with unclear measures can be so easily abandoned, whereas clear goals will guide you through the process of achieving them and help you stick.

In the above revised formula, we added what many goal coaches recommend—V for value. Goals, after all, are all about helping people become a better version of themselves. So what value do you want to develop in the attainment of the SMART goal you have declared? Do you want to become healthier, more courageous, more loving? Check the value behind the goal and make sure you don’t lose sight of it in the journey.

Find the right tribe

“Shared joy is double joy. Shared sorrow is half sorrow.” – Swedish proverb

Being part of a community of like-minded individuals with the same goals will help you take greater leaps towards building a habit and achieving a goal. You can celebrate success together and learn lessons from each other.


There’s nothing wrong with doing something alone, but with no people to answer to, it’s so easy to give up when you experience a setback. On the other hand, having accountability partners will give you the boost you need to continue despite failures and hurdles. So, once you’ve identified a habit you want to form, take time to find a group to journey with—the benefits are endless!

Choose imperfect actions over perfect intentions

So you want to add more movement and exercise to your daily schedule. And to do this, you plan to run 1 hour every day. The only problem is, you’re often tied up at work and do not have an extra hour for running.

do it now

Waiting for the perfect opportunity and timing when you are finally less busy will likely lead you nowhere—zero hours done at the end of the year. But, if you open yourself to other less ideal options (i.e. taking the stairs instead of the elevator, walking to your favorite nearby coffee shop at lunch instead of taking the car, or alternating between standing and sitting while you are working), you can achieve something. It may not be as much as you envisioned, but it is still contributing towards your goal—to add more movement and exercise to your day.

Take note of your progress and celebrate small wins

While your eyes are focused on the goal, don’t forget to enjoy the journey. There may be setbacks, but don’t forget to notice the small wins that you achieve. And when you do, celebrate. Because you are getting there. Maybe not very fast, maybe just one step at a time, but the important thing is that you are making progress. Cheers!


Are you ready to create new habits and set new goals this year? We’re with you and we’re cheering for you! Let’s do this together! And for all your health-related work goals, we can help. Our standing desks can help you add some standing time to your work day and our ergonomic office equipment can help alleviate all your computer work pains. Check our catalog for options. And, don’t hesitate to share your goals and journey with us via our Instagram account.

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About Us

MotionGrey is a Canadian standing desk company that specializes in ergonomic furniture. We supply and install only the best quality standing desks and ergonomic chairs in the country.

Our products are designed with wellness as the focal point. From our electric standing desks to our office and gaming chairs, we deliver best value by putting your health, safety, and comfort as top priority. Boost your creativity and level up work performance. We want you to create great outcomes so we’re providing you only the best tools to make them possible.
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