Sunday Health Newsletter
Get Onboard: Setting Up Your Goal to Onramp Healthy Habits
Hello Health Storey Detoxers,
Starting something new, especially when it comes to health and wellness, can feel daunting. The key to success lies in setting up a clear and manageable goal to onramp and build your new healthy lifestyle through sustainable health goals. Today, we’ll explore how to do just that, backed by research insights.
Why Onramping Works
Research shows that gradual changes are more effective for long-term habit formation than drastic overnight transformations. According to a study published in Health Psychology Review (Lally et al., 2010), it takes more than two months to form a new habit and make it consistent.
Steps to Set Your Onramp Goal
- Set a start Date and Be Specific
Choose one health goal, like “walk for exercise three times a week” rather than a broad resolution like “get in shape.” Researchers at the University of New England found that specific goals increase motivation and achievement rates (Schunk, 1990). - All Habits have Triggers or Cues – For Your Healthy Habit Develop Healthy Ones
Tie your new habit to a daily routine or an existing healthy lifestyle behavior. For example, Boil the water for coffee while you make your bed. This cue-based strategy leverages the brain’s pattern recognition, making habits stick. - Track Progress and Celebrate Wins
Use a journal or app to monitor your progress. Celebrating small victories triggers dopamine release, reinforcing the habit loop (Scholarpedia, 2016). - Acknowledge Obstacles and Live in the Present
Obstacles happen. Research in Behavioral Science (Verplanken & Wood, 2006) highlights the importance of self-compassion in preventing burnout. Be realistic as you work towards building a healthy lifestyle and maintaining long-term changes.
Health Storey On-Ramping begins on Mondays and the 2026 Detox program starts on January 5, 2026
All 2025 detoxers are celebrating the holidays. If you are done celebrating just reset and we will see you on January 5!
Scientific Backing for Incremental Health Gains
- A 2018 study in The Lancet Public Health showed that 15 minutes of moderate exercise daily can reduce mortality risk by 22%. Adding a healthy daily habit can improve your life.
- Research from the American Journal of Clinical Nutrition (2019) confirms that dietary improvement goals that are timelined lead to better adherence and improved metabolic outcomes.
Your Challenge This Week:
Pick one health habit you want to start. Daily Storey will be Focusing on living in a clean , organized and healthy environment. For the first month of 2026, we welcome you to begin developing this healthy goal. If you want to start with a different goal, define clearly what health goal you want to accomplish, create an environmental trigger for it, and track your progress. Remember, the goal is progress, not perfection.
Wishing you a healthy, happy week ahead!
Stay healthy and enjoy the New Year!
Dr. Emmy Ann Horstkamp, JD, Chief & Certified Health Storey Coach