Patient advocate: Tweaks for a happier, healthier 2026

A recently released poll of 2,000 American adults of various ages yielded some interesting insights. Nearly 70% of those responding said 2025 was a dumpster fire of one sort or another for them, labeling it OK, bad or even awful.

Yet, hope springs eternal. About a third of the women and nearly half of the men plan to set goals for 2026, such as eating healthier, exercising more and saving more money. (Boomers, by the way, were the least likely to set goals for the new year: 23%.)

The poll, conducted by Talker Research on behalf of Talkspace, an online therapy provider, reported that money is one of the biggest barriers to people achieving their goals, along with the state of their mental health and lack of time.

When they fall short of their goals, Gen Z most commonly responds by criticizing themselves or feeling guilty (36%), while millennials (42%), Gen X (48%), and baby boomers (55%) all accept failure as part of the process and keep moving forward.

I wish those percentages were higher.

That said, there are some small goals that don’t cost much in time or money that will help you feel and move better in the new year. Some you’ve heard before, and maybe some will give you food for thought.

And remember: You don’t have to do all of them! Concentrate on one new one each month, or just select the ones that resonate with you the most.

Floss every day before going to bed. Our dentists sound like broken records when they remind us that flossing keeps our teeth and gums healthy, and who doesn’t want to keep their teeth their whole life? If you’re not going to use regular floss, water flossers are an OK substitute.

Get the vaccinations your doctor recommends. It seems like vaccine skeptics are winning over public opinion, but doctors’ groups are united in saying that vaccinations save lives and hold down health-care costs.

Get up from your desk for five minutes each hour. This one is kind of easy because you can set reminders on your phone or smartwatch. Some watches even remind you to move without you asking. While you’re up, take some deep breaths and roll your shoulders. Also:

Just move more. The research is incontrovertible: People who exercise 30 minutes a day live longer. That 30 minutes can be broken into 10-minute “exercise snacks.”

Forgo eating after dinner. It’s estimated that we consume anywhere from 10% to 30% of our daily calories between dinner and bedtime. Over time, this can contribute to weight gain and other unhealthy outcomes. If you need to eat because you’re a night owl, have an irregular schedule or are just plain hungry, try for less calorie-dense foods like popcorn, zero-sugar popsicles and fruit.

Connect with others. You could call or send an encouraging note to a friend once a week or once a month, just to say you’re thinking about them. I personally have made it a goal to meet more of my neighbors, so I host an easy appetizer potluck every few months. My neighbors love it, and it builds a sense of community as well as defeating isolation.

Make sure to get your recommended health screenings. Mammograms and colonoscopies save lives, too. If you’re at risk for lung cancer, get screened for that. If you’re a woman over 65, Medicare pays for a bone-density scan every two years. And while you’re at it, see a health-care provider at least once a year so you avoid “silent killers” like high blood pressure and diabetes.

Care for your mental and emotional health, too. Give yourself self-compassion and grace in the face of challenges. If you find yourself feeling unusually down, helpless or hopeless, ask to be screened for clinical depression, which is one of the most common mental health disorders — and often goes untreated.

Reduce your exposure to social media. Research indicates that social media use can lead to negative mental health outcomes, such as increased feelings of anxiety and depression, particularly among those who use it excessively. Algorithms are designed to promote posts that are intended to make you angry. Use your Facebook or Instagram time for taking a walk.

I wish all of you a happy, healthy and productive 2026!

• Teri (Dreher) Frykenberg, R.N., a registered nurse and board-certified patient advocate, is the founder of www.NurseAdvocateEntrepreneur.com, which trains medical professionals to become successful private patient advocates. She is the author of “How to Be a Healthcare Advocate for Yourself & Your Loved Ones” and her new book, “Advocating Well: Strategies for Finding Strength and Understanding in Health Care,” available at Amazon.com. Contact her at Teri@NurseAdvocateEntrepreneur.com to set up a free phone consultation.