As the new year gets off to a challenging start, scientists and experts offer steps to feel better in 2026

As 2026 kicks off with what seems like a litany of bad news stories, scientists and health experts are emphasising that feeling better this year won’t come from dramatic life changes, but from small, evidence-based habits that build over time. From avoiding trying to be perfect and channelling your anger to prioritising socialising and taking up a new hobby, here are some science-backed tips to boost your wellbeing this year.

Experts researching physical and mental wellbeing suggest a number of practical, achievable steps that we can all adopt to improve resilience, mood and overall health as we start the new year.

First on the expert list is consciously prioritising and nurturing social connections. Research shows that strong friendships and supportive relationships are linked to better immune function and reduced risk of chronic illness — and simply celebrating others’ successes or making time for regular social activities can strengthen those bonds.

Next, while perfectionism is often seen as a positive trait, as the aphorism goes, "perfect is the enemy of good." Research tells us that being a perfectionist can be very bad for your health. There is mounting evidence that a perfectionist mindset is linked to depression, anxiety, chronic fatigue syndrome and insomnia, to name a few.

How can you get out of a damaging perfectionist mindset? One of the most robust protections against anxiety and depression is self-compassion. In other words, be kind to yourself. If you make a mistake, don't rush to self-criticise. And if you have children, try to create an environment where imperfection isn't just accepted, but celebrated. Those imperfections, after all, are what make us human and help us learn.

Next, nothing can destroy mental health quite like anger. Research suggests the energy produced by anger can, however, be captured and re-directed to productive ends. Using your anger to improve your sporting prowess, harness greater persistence and boost creativity are all ways to channel anger for a good outcome. Techniques such as psychological distance to avoid allowing anger to boil over into aggression and using patience and self-care to delay your response can help you channel your anger constructively.

Experts also recommend starting hobbies and new activities this year to boost your mood and forge new connections. Whether it’s joining a drawing class, singing in a choir, joining a team sport or volunteering for a cause you care about, joining a new group activity outside of work allows us to engage in shared interests with new people. Research shows hobby activities help us make new, diverse friends, reduce stress levels and stimulate the brain for better emotional wellbeing.

Finally, another suggestion for better mental health is to reframe your relationship with technology. Instead of letting screen time and notifications fragment your attention, experts encourage us to set time limits, turn off notifications, manually take notes and make to-do lists to reduce cognitive load and put devices in another room to break habitual checking. Step away from the technology more regularly and ensure you have exercise or physical activity built into your day for a healthier balance.

These science-backed tips underscore a broader theme for 2026: wellbeing is less about radical change and more about intentional, sustainable adjustments that fit into daily life. Small shifts may, experts say, yield real benefits for mind, body and emotional wellbeing as the year progresses.