As we bid farewell to the gluttonous holiday season, the New Year’s ambitious health goals start creeping in. Instead of being overwhelmed or anxious, the American Medical Association suggests effective wellness goals that lie in simple, sustainable changes.

Here are four evidence-based strategies that can help build lasting healthy habits:

Move more, watch less

Looking for a simple way to kickstart your health goals next year? Put down the remote. Recent research highlighted by the AMA suggests that simply swapping screen time for a daily walk can have a lasting impact on health. Aim for 150 minutes of moderate activity or 75 minutes of vigorous exercise weekly. That breaks down to just a little more than 20 minutes a day of moderate movement.

Sayonara, processed foods

Rather than viewing healthy eating as a chore, try turning meal prep into a family bonding experience. Research shows children who help prepare meals tend to make better dietary choices, creating a positive ripple effect on family health.

Prioritize quality rest

“Even small, positive choices you make now can have a big impact on your long-term well-being,” AMA president Bruce A. Scott said in a news release. One of those choices should be prioritizing sleep. The AMA recommends at least 7.5 hours per night, complemented by stress management techniques — whether through a calming bedtime routine or professional mental health support.

Tech-smart health monitoring

Taking control of your health has never been easier, thanks to technological advances. The AMA recommends using validated blood pressure monitoring devices (which can be verified at ValidateBP.org) and taking advantage of online health screening tools to help identify potential concerns before they escalate.