Train your brain: Psychology behind creating healthy habits

Start the new year with strategies for lasting wellness

Guest Editorial by Univera Healthcare

The start of a new year offers a fresh opportunity to focus on what matters most: your health. While many people set resolutions to move more, eat better, sleep well, and manage stress, experts say success isn’t about willpower – it’s about understanding how habits shape daily life.

“Healthy habits aren’t about perfection – they’re about progress. Small, consistent changes can lead to big results over time,” said Carly Szczygiel, registered dietitian and care management supervisor at Univera Healthcare.

Why habits matter

Habits are the foundation of long-term success. They guide choices automatically – like brushing your teeth or reaching for a snack without thinking. The good news? You can train your brain to build habits that support your well-being and replace those that don’t.

The habit loop: Cue – routine – reward

Every habit follows the same pattern:

√ Cue: A trigger for the behavior. 

√ Routine: The action you take. 

√ Reward: The benefit you gain.

For example:

√ Cue: Stress after a meeting. 

√ Routine: Grabbing chips from the snack cabinet. 

√ Reward: A momentary sense of comfort.

Swap the routine for something healthier – like a quick walk or deep breathing – and you’ll still feel relief while supporting your health.

Tips to make healthy habits stick

√ Start small: Focus on one habit at a time. 

√ Make it easy: Prepare for success – keep healthy snacks nearby or lay out workout clothes the night before. 

√ Celebrate wins: Acknowledge small victories. 

√ Stay flexible: One indulgent meal won’t undo your progress. Reset and keep going.

Building momentum

Healthy habits do more than improve physical health – they boost mood, reduce stress, and create a sense of accomplishment. Research shows it can take weeks or even months for a new routine to feel automatic, so patience is key. Tracking progress or teaming up with a friend can help keep you motivated.

Every Univera Healthcare member has access to a registered dietitian to help create healthy eating habits and support overall wellness goals. Check your health plan benefits for details and other resources available to you. Univera Healthcare members can visit univerahealthcare.com or call the customer service number on their membership card to get started.

This year don’t just make resolutions: Train your brain to turn them into habits that last. With the right strategies and support, your health goals can become reality. 

Univera Healthcare is a nonprofit health plan that serves members across the eight counties of Western New York. The insurer is part of a Rochester-based health plan with about 1.5 million upstate New York members. The company's mission is to help people live healthier and more secure lives through access to high-quality, affordable health care. Its products and services include cost-saving prescription drug discounts, wellness tracking tools and access to telemedicine. The health plan and its parent company have more than 4,000 employees with about 500 based in Western New York. The company is committed to attracting and retaining a diverse workforce to foster innovation and better serve its members. It also encourages employees to engage in their communities by providing paid volunteer time off as one of many benefits. To learn more, visit www.univerahealthcare.com.