Shift your mindset

For many of us, we approach health goals with an “all-or-nothing” mentality, deciding that we MUST go to the gym every day, eliminate entire food groups (think: carbs), or adopt a completely new lifestyle overnight. But this doesn’t work. Think about it: our old habits formed from years of blissfully living in our comfort zone, sometimes ignoring the little voice in our heads that says, “We need to eat better.”

This “all-or-nothing” mindset leads to burnout and drop-off when the new routine clashes with the realities of our daily lives. Studies have shown that New Year’s resolutions often fail not because people are weak, but because the goals are too broadly defined to be consistently sustained.

This year, let’s start with a more effective approach. Let’s begin with identity and mindset, rather than strict rules. When you see yourself as “someone who values health” instead of “someone trying to be healthy for a few weeks,” it shifts your perspective.

Start with reframing your goals. For example, aim to take 1000 more steps than you usually do in a day, or eat one more serving of fruit or vegetables with each meal. View these positive changes as a form of self-care, rather than punishment, and take it one step at a time.

Turn healthy actions into automatic habits

Have you ever been so engrossed in something on your phone while going home from work that you don’t even realise how you got home in the first place? It’s because your route home has become habitual, so it doesn’t require much thought. Habits are powerful because they reduce the mental effort required to act.

According to behavioural psychology, we form habits when actions are repeated consistently in the same context. This happens because the brain links context cues (such as time or environment) with behaviours that lead to pleasurable outcomes, making those actions easier to repeat over time.

This means that healthy behaviours become more automatic when you tie them to existing routines. For example, walking after dinner or stretching before brushing your teeth can help embed new actions into your day without needing extra motivation. Preparing things in advance, like keeping workout clothes where you can see them, or preparing healthy snacks in advance, also boosts follow-through. Rather than aiming for perfection, prioritise consistency over intensity; repeat small actions reliably, and they gradually become second nature.

Use health insurance and screenings as built-in accountability

Health insurance isn’t only for emergencies; it can also support preventive care and early detection, reinforcing consistent health maintenance. In Singapore, MediShield Life provides basic lifetime protection against medical bills for citizens and permanent residents, and is designed to subsidise hospital care.

On top of this, many Singaporeans enhance our coverage with Integrated Shield Plans (IPs), which offer higher claim limits and access to private or restructured hospitals, often paired with riders that reduce out-of-pocket costs when care is needed.

Beyond hospitalisation, insurance can also support your everyday health maintenance. Many insurers also include subsidised health screenings (depending on your age and gender), chronic disease follow-ups, and wellness benefits (such as AIA’s Vitality app) as part of their plans. For working adults, Corporate Insurance often covers annual health screenings, GP consultations, vaccinations, and basic diagnostics, turning preventive care into a regular, employer-supported routine rather than something that is delayed or skipped.

National initiatives such as Healthier SG further strengthen this ecosystem by encouraging Singapore residents to enrol with a family doctor and attend recommended screenings for conditions like cardiovascular disease, diabetes, and certain cancers at subsidised rates, depending on eligibility. These programmes are designed to shift care upstream, catching issues earlier, when they are easier to manage.

This year, consider scheduling regular health screenings or follow-up appointments as intentional milestones in your calendar. These appointments act as tangible checkpoints that reinforce accountability, provide objective feedback, and help detect conditions before symptoms appear. Over time, knowing that results will be reviewed, whether by a GP, specialist, or through insurer-supported programmes, can motivate healthier daily habits and keep resolutions grounded in real-world outcomes, not just good intentions.

Work with the dopamine reward cycle, not against it

Human behaviour is deeply influenced by dopamine, the brain’s reward chemical. Some of us get a small dose of dopamine each time we check something off our to-do list, while some of us get that burst after a big purchase we’ve always wanted. Either way, we can all admit that a dopamine boost is amazing. So let’s work with it!

When an action leads to a positive emotional response, whether it’s a sense of achievement, increased energy, or better sleep, that behaviour becomes more likely to repeat itself. This means that health goals are more sustainable when the actions feel rewarding in the moment, not just beneficial in the distant future.

Instead of framing healthy behaviours as restrictions, pair them with positive experiences. For example, choose physical activities you genuinely enjoy, listen to an audiobook during walks, or celebrate small wins like consistent sleep patterns over a week. Tracking progress and acknowledging immediate benefits, such as feeling more energetic or mentally clearer, reinforces your motivation. Over time, your brain will begin to associate your new healthy routines with good feelings, making them easier to maintain.

Build systems, not just resolutions

Health goals stick when they’re supported by systems that include mindset shifts, consistent routines, accountability milestones, and an understanding of how motivation works. Using tools already available, such as preventive care coverage, insurance-supported screenings, and scheduled follow-ups, can help turn intentions into real actions that extend well beyond January.

The new year isn’t about perfection or a one-time reset; it’s about building habits that last. Start by making your resolutions specific, paired with enjoyable rewards, and supported by coverage and accountability structures that keep you motivated throughout the year.

As you set your health goals this year, take some time to review your insurance coverage and screening benefits so you can use them as part of your long-term health plan. To explore what your plan covers and how to use your insurance benefits to support your health goals, visit our Coverage Checker.