52 things you should do in the New Year

Personal relationships and stress management

1 SAY NO. It's easy to overextend yourself between church and parent-teacher association commitments, not-for-profit volunteering and family. Take a break, and set priorities. If you're spread too thin, the quality of your work and sanity are likely to decline.

2 THROW A DINNER PARTY. You've wanted to have friends or co-workers over for a meal but have shied away from all the preparation and expense that might be involved. But a fun, affordable dinner is easier than you might think. Set a budget, buy the food a week early and check for grocery sales on meat or wine. Keep the menu simple, or consider making it a potluck.

3 GET OVER HIM/HER. NOW. So what if your ex-boyfriend has been seen with a leggy blonde at the city's best restaurant? Give yourself a good cry and then put away the pictures. If you need it, see a therapist or counselor, and get help.

4 OR IF YOU'RE PART OF A COUPLE, PLAN REGULAR DATES WITH YOUR SIGNIFICANT OTHER. When was the last time you enjoyed a romantic dinner? Try to establish time as a couple, so hire a sitter and head out for dinner.

5 STOP HOLDING A GRUDGE. Holding a grudge takes a lot of energy. Why not use it on something other than bitterness?

6 EXTEND A HAPPY-HOUR INVITATION TO THE NEWBIES AT WORK. Take the reins as the "social coordinator," and plan a gathering so you can get to know your officemates.

7 TAKE TIME FOR YOURSELF. Make certain that -- in between your demands at work or at home -- you take a break. Watch your favorite TV show, buy a new book you've wanted to read or take an exercise class.

8 TAKE A MAGICAL VACATION. Stop dreaming about a trip to the beach or mountains, and take it. If you don't have the money now, then start saving. Put aside $10 or $20 each week.

9 EXCHANGE TV NIGHT FOR EXERCISE NIGHT. Once a week, try some exercise instead of sitting in front of the television. Not only will you lose weight, but you'll be less stressed, as well.

10 WIND DOWN FROM WORK. Start a routine to help you unwind from your day, much like the sort of routine you follow to start the day. Make a cup of tea, take a bath, go for a jog or listen to a CD.

11 GIVE YOURSELF A REWARD EACH MONTH. Schedule a massage each month, or spend a Saturday morning at the salon.

12 DELEGATE TASKS AT HOME. Stop trying to do everything. Let your family help with the laundry, do the dishes or sweep. But don't freak out if the towels aren't folded just like you do it.

13 GO OUTSIDE AND PLAY WITH YOUR CHILDREN. Schedule some time at the end of the day to hang out with your offspring. There will be emotional and physical benefits for you both.

14 LISTEN FIRST, THEN RESPOND. In an argument, it's easy to yell, but marriage counselors say that being open and vulnerable achieves more results than being selfish and defensive.

15 SHARE YOUR FEELINGS. You won't be disappointed or resentful if you've had a chance to voice your opinions. Work at being more honest in a direct but kind way.

16 VOLUNTEER. Whether it's making a donation to the local food pantry or helping at an annual charity event, consider finding a way to help others.

17 JOIN A SPORTS LEAGUE. You'll get a healthy dose of physical activity and make new friends. There's probably even a league for your children.

Work and career

18 TAKE ADVANTAGE OF TRAINING OFFERED AT WORK. You'll update your skills and move ahead in your career.

19 LET YOUR CALLS GO TO VOICEMAIL. If you're not waiting on an urgent call, then most calls can wait. You'll find that you can cut the time you spend stopping and starting your work projects.

20 TAKE YOUR LUNCH OUTDOORS. Reinvigorate yourself during the day by taking a walk at a nearby park and eating your lunch while you're there.

21 GET A HEAD START, AND STAY A LITTLE LATE. Coming to the office 15 minutes early can give you enough time to go through e-mail or return phone messages. Spend the same amount of time at the end of the day setting up your appointments and projects for the next day.

22 STAY IN SYNC WITH THE BOSS. Check in each week just to make sure you each understand the direction you should be taking. It's always a good idea to keep the lines of communication open.

23 ATTEND WORK-RELATED WORKSHOPS AND SEMINARS. Bosses like to see initiative. Show them you're committed by signing up for the latest seminars.

24 LEARN ONE NEW THING AT WORK EVERY DAY. Find the solution to your daily quandaries by taking the time to ask a co-worker for help or by finding the answer yourself.

25 SAY "THANK YOU" FOR JOBS WELL DONE. Rewarding an employee's hard work with a genuine "thank you" can help boost morale.

26 LIMIT E-MAIL USE. Designate a few times each day to check your mail and respond to messages.

27 WALK. Fit more walking into your day. Instead of popping into the breakroom for a soda, go for a quick walk outdoors and get some fresh air.

28 JOIN A COMMITTEE. The opportunity to participate in a group at work is a chance to meet other people and show the higher-ups that you're interested in the company.

29 SPRUCE UP YOUR RESUME. Add additional experience and other pertinent information. Look online for resume writing tips.

Nutrition and exercise

30 STEP UP. Walking doesn't require any special equipment. Buy a pedometer, and keep track of your steps.

31 CASUAL DRESS MEANS FEWER CALORIES. When people wear casual clothing at work, they burn more calories than when they wear normal business attire.

32 DOUBLE-TEAM YOUR WORKOUTS. Newlyweds gain an average of 6 to 8 pounds in the first two years of marriage, according to the journal Obesity Research. Taking a team approach will force you to be more accountable.

33 CUT OUT THE CARRY-OUT ONE NIGHT A WEEK. Sure, it's convenient. But cooking at home means you're sure about the amount of fat, sugar and salt in your meals.

34 MAKE MONDAYS MEAT-FREE. Skip red meat and chicken one night a week. It's a simple way to eat more vegetables and help prevent heart disease, stroke and cancer.

35 WORK OUT ON THE ROAD. Take your gear with you, and your exercise regimen won't suffer when you travel.

36 SCHEDULE A SESSION WITH A PERSONAL TRAINER AT THE GYM. It never hurts to ask an expert for tips on proper techniques.

37 FEED ON FRUIT. It could save your vision. Eating fruit can decrease the risk of vision problems like maculopathy. People who ate three or more servings daily of fruit had a 36 percent lower risk than those who ate half as much fruit, according to a June issue of the Archives of Opthalmology.

38 TAKE ADVANTAGE OF THE GYM ORIENTATION. Get a tour of the facilities, and learn how to use the equipment.

39 SHRINK THE SUPER-SIZED PROPORTION. Check your serving sizes. The National Institutes of Health offers helpful information online at http://hin.nhlbi.nih.gov/portion.

40 WAIT BEFORE SNACKING. Before you decide to eat the entire bag of chips or cookies, think about whether you're really hungry. If not, then find an answer to your boredom -- take a walk, read a book or write a note to a friend.

41 PICK A REALISTIC WORKOUT TIME. Find a time of day when you know you'll be able to go to the gym and have enough energy to complete an exercise session.

42 EAT A HEALTHY BREAKFAST. Getting up 15 minutes earlier can give you the time to make a nutritious meal for the morning. Try breakfast cereal with yogurt and fruit or toast spread with peanut butter and a glass of milk.

43 MAKE A HABIT OF WRITING OUT YOUR GROCERY LIST. Make a list, and stick to it. You'll avoid buying junk and wandering through the aisles.

44 CUT 100 CALORIES A DAY. By dropping 100 calories, which is about equal to a can of soda, slice of bread or hunk of cheese, you can lose 10 pounds in a year.

45 TAKE A STRETCH BREAK. You need to periodically stretch the muscles in your body and relieve the strain on your back and arms that comes from sitting at a desk.

46 BEAT THE LUNCHTIME BLAHS. If you bring your lunch from home, make a plan to try out a new restaurant every once in a while. Or if you eat out most of the time, try bringing your lunch from home for a change.

47 USE A SMALLER WATER BOTTLE, AND TAKE MORE STEPS. Take a smaller-sized water bottle to work, and you'll get up more often to refill it, thus adding steps to your day. Besides, it's good to take a quick break every once in a while.

48 SIGN UP FOR A CHARITY WALK. Call the American Diabetes Association, American Cancer Society or Alzheimer's Association, or any other charity you choose, to see if they've got benefit walks planned in the spring or summer. Not only will the walk be beneficial to your health, it helps others in the process.

49 INTRODUCE A NEW SPICE TO YOUR COOKING. Experiment with different spices, and cut down on your salt intake. Maybe you'll find a new favorite recipe along the way.

50 BE REALISTIC ABOUT YOUR WEIGHT LOSS THIS YEAR. Don't expect to drop more than 1 or 2 pounds per week. Simple changes like switching from regular to diet sodas or eating salads for lunch can help you drop the weight without going to drastic measures.

51 FEND OFF FITNESS BOREDOM. Try a new exercise class, or rent a video or DVD from the library.

52 SWAP ONE JUNK-FOOD SNACK A DAY FOR SOMETHING HEALTHY. Try a banana or apple with peanut butter instead of a cookie, drink a smoothie instead of a milkshake and try juice instead of soda.

FROM STAFF AND WIRE REPORTS