New Year, New Habits: 5 Family Health Goals

Fresh year, fresh start—without the pressure. The best family health changes are small, doable, and repeatable. Below are five pediatrician-approved goals you can start this week. Each one includes simple steps by age, ways to make it stick, and when to loop us in for support.

If you’d like help tailoring these to your child, schedule a quick family visit and we’ll create a plan together.

1) Move Together (15–30 Minutes a Day)

Why it matters: Daily movement supports strong hearts, bones, mood, attention, and sleep. It doesn’t have to be a formal workout—just move more, together.

Try this

• Babies: 3–5 tummy-time sessions, floor play, stroller walks.
• Toddlers/Preschoolers: Dance party after dinner, “animal walks” (bear/crab), playground stops.
• School-Age: Family walks or bike rides, driveway hoops, short jump-rope challenges.
• Teens: Invite them to plan the activity—pickleball, hiking the canyon, or a quick body-weight routine.

Make it stick

• Pair movement with an existing routine: “Shoes on, 10-minute walk.”
• Keep equipment visible: balls by the door, bikes pumped up, yoga mat out.
• Track streaks on a calendar—kids love seeing checkmarks grow.

When to call us

• Pain with activity, frequent dizziness, or persistent shortness of breath. We can evaluate and guide next steps at a sick visit.

2) Protect Sleep (One Consistent Bedtime)

Why it matters: Consistent sleep boosts immunity, mood, learning, and behavior. The goal isn’t perfection—just one predictable bedtime window most nights.

Try this

• Babies: Short, soothing pre-sleep routine (feed, book, song). Watch sleepy cues.
• Toddlers: 3-step routine you repeat in the same order (bath → book → bed).
• School-Age/Teens: Set a target bedtime + a 30-minute wind-down (dim lights, no heavy snacks).

Make it stick

• Keep bedtime and wake times within a 60-minute window, even on weekends.
• Use a white-noise app and dark room to cut wake-ups.
• If bedtime battles are big, move bedtime earlier for a week; overtired kids fight sleep more.

When to call us

• Loud snoring, breathing pauses, frequent nightmares, or ongoing sleep struggles despite routine. Bring it up at your next well-child check.

3) Build a Balanced Plate (One Meal a Day)

Why it matters: Regular, balanced meals stabilize energy and mood, reduce picky-eating stress, and support growth.

Try this

• Use the simple formula for one meal a day: ½ fruit/veg + ¼ protein + ¼ whole grain + water or milk.
• Offer a safe food (something your child usually eats) alongside a new or less-preferred food.
• Let kids serve themselves when possible; it increases buy-in.

Make it stick

• Plan 2–3 “default dinners” you can make in 20 minutes (tacos, sheet-pan chicken, omelets + fruit).
• Keep a “grab bin” in the fridge: pre-cut fruit/veg, cheese sticks, yogurt.
• Involve kids in shopping and a simple task (washing berries, stirring, setting the table).

When to call us

• Concerns about growth, constipation, reflux, or suspected food allergies. Start with a well-child visit; if you’re feeding or lactation-related with an infant, we also offer lactation consulting.

4) Create a Family Screen Plan (Boundaries You’ll Keep)

Why it matters: Thoughtful screen use protects sleep, attention, mood, and family connection. The key isn’t “no screens”—it’s clear, consistent boundaries everyone understands.

Try this

• Pick two phone-free zones: mealtimes and bedrooms.
• Set daily limits for recreational screen time (not schoolwork).
• Use a charging station outside bedrooms; plug in one hour before bedtime.
• For younger kids, choose co-viewing or interactive, age-appropriate content.

Make it stick

• Write the plan in one paragraph and put it on the fridge. Revisit monthly.
• Model it—adults dock phones, too.
• Replace “no” with “yes, after ___”: “Yes, after we play outside for 15 minutes.”

When to call us

• If attention, school focus, or behavior is a persistent challenge, our ADHD team can help evaluate and coach workable routines.

5) Prioritize Preventive Care (Book the Next Checkup)

Why it matters: Well-child visits and vaccines catch issues early, support learning and mental health, and keep kids protected from serious illnesses.

Try this

• Open your calendar and book the next well-check today—don’t wait.
• Check your child’s vaccine status; we’ll review and update at your visit. See our immunizations page.
• Bring questions about growth, sleep, mood, school, or sports—your visit is built for that.

Make it stick

• Tie checkups to easy reminders: birthday month or back-to-school month.
• Save our Contact page on your phone for quick scheduling.
• Keep a running note on your phone titled “Questions for the Pediatrician.”

When to call us

• New symptoms (fever, ear pain, breathing changes), injuries, or anything that worries you—schedule a sick visit and we’ll help you sort it out.

A Simple One-Page Starter Plan

Print or jot this on a sticky note and put it on the fridge:

• Move: 20 minutes after school or dinner (walk, dance, bike).
• Sleep: Bedtime routine starts at __ pm; lights out by __.
• Meal: One balanced plate per day; prep a “grab bin” on Sundays.
• Screens: Phone-free meals and bedrooms; devices dock at __ pm.
• Preventive: Schedule next well-child visit; check vaccines.

Progress over perfection. Miss a day? Start again tonight. Little changes, done consistently, add up fast.

We’re here for your family all year

Have questions about sleep, nutrition, behavior, or vaccines? Our team loves practical problem-solving. Book a well-child visit, schedule a quick sick visit, or reach us through our Contact page.

Here’s to a healthy, connected year—one small habit at a time.