Science Meets Real Life: Try Wellness Habits That Actually Stick

Every January, millions of people decide it’s time to turn their lives around, and they sign up for gyms, buy new workout clothes, and fill their homes with healthy food. For a few weeks, everything feels possible, but then reality returns, work piles up, and the excitement fades. We often tell ourselves we just don’t have enough willpower, but science says there’s more to it than that. Researchers are now studying how people can make wellness habits that truly last, and this time, they want your help. A new project from the University of Pennsylvania and the University of Alberta is inviting everyday people to take part in a nationwide health study. Instead of just reading about research, participants will actually help create it.

All you have to do is take a quick daily quiz on the research team’s website. Each quiz has two questions about healthy habits and takes less than a minute to complete. The study runs for 30 days and is open to U.S. residents over the age of 18 who have a phone that can receive text messages. Dr Katie Mehr, an assistant professor at the University of Alberta, says that this is a chance for people to directly take part in research, and at the end of the study, once the data is analyzed, whatever is learned will be shared with the participants.

The idea is simple: by answering a few questions each day, you can help researchers understand how people think about health, while also learning something new about your own habits. It’s science made easy and accessible for anyone who wants to take part. The research team isn’t sharing the exact questions yet as they want to avoid influencing how people respond, which could affect the results. But Dr. Mehr says the goal is to make science more open and to show people how researchers study human behavior and what we can all learn from it.

Dr. Katy Milkman, a behavioral scientist at the University of Pennsylvania, explains that many questions in wellness research can only be answered if enough people get involved. She believes that if we can reach a large number of people who are dealing with these challenges in their daily lives, we can really learn something useful.

Milkman believes this project is more than just a study; it’s a chance for people to be part of something bigger. According to her, it’s a fun way for people to take part in the same kind of research they usually just read about, and in a sense, they become citizen scientists, helping to shape what we’ll all learn next. That idea matters more than ever as these days people are surrounded by health advice online;  some good, some misleading. Social media influencers often share tips that aren’t supported by research, while real science sometimes gets ignored because it sounds complicated.

Milkman says one of the first steps toward a healthier life is to focus on what actually works, not just what’s trending. If you want to eat better, sleep more, or exercise regularly, you need to know what research shows really helps; otherwise, you might be working against yourself without realizing it. For example, decades of studies show that balanced diets like the Mediterranean diet support long-term health. But if someone follows a social media influencer who says the secret to living longer is eating nothing but steak, they could be setting themselves up for disappointment or even harm.

Even when people have the right information, putting it into practice is another challenge. That’s where setting specific, realistic goals makes a difference. Instead of saying “I want to be healthier,” try something more specific, like “I’ll get one extra hour of sleep every night,” or “I’ll lift weights twice a week.” According to Milkman, the more detailed you are, the better your chances of success. For example, someone who wants to eat better might decide to cook a balanced dinner three nights a week, choosing specific recipes and shopping for ingredients in advance.

Many of us think about the long-term benefits of exercise or healthy eating, but those rewards often feel far away, so we lose interest. To stay motivated, Milkman suggests what she calls “temptation bundling.” That means pairing a healthy habit with something you already enjoy. For example, watching your favorite TV show only while walking on a treadmill or listening to your favorite playlist while cooking a healthy meal. The enjoyable part helps you look forward to the activity instead of dreading it. Social connection can also be a powerful motivator. People are far more likely to show up to a workout if a friend is waiting for them.

So what do participants in this new study get out of it? Beyond contributing to real science, they’ll have the chance to reflect on their own health habits and see how small changes can make a difference. In a world full of mixed messages about wellness, that kind of collaboration might be exactly what’s needed. So maybe the next big wellness trend isn’t a fancy diet or a new piece of gym equipment. Maybe it’s just paying attention, taking one small quiz a day, learning how your habits really work, and realizing that science isn’t something distant, it’s something you can be a part of. Real change doesn’t come from doing everything perfectly; it starts with curiosity, a little consistency, and the willingness to take one small, meaningful step toward a healthier life.