5 Things an RD Has on Their Health and Wellness Checklist for 2025

Name a better feeling than crossing something off your to-do list. Not just metaphorically—literally taking a pen (or better yet, a just-out-of-the-box neon highlighter) and checking off tasks until every line has been crossed out. We’ll wait.

Here’s an idea: What if you took that satisfaction and applied it to your health this year? According to Kelly Bristow, RDN, LD, registered dietitian nutritionist at Bayer, crafting a short and sweet 2025 wellness checklist is a great way to visualize your success and keep you on track.

In a recent survey conducted by One A Day^®, the multivitamin and supplement brand from Bayer, 70 percent of women said they are focusing on self-care for their New Year’s goals. While nearly 9 in 10 women demonstrated a commitment to achieving their New Year’s goals, almost 50 percent said a lack of motivation has been their biggest barrier in the past.

That’s where the simple checklist comes in, Bristow says. “Lack of motivation can often be the result of doing too much too fast,” she says. “While it can feel good to just hit the ground running, keeping obtainable goals in reach can set you up for long-term success.” She finds that writing out wellness intentions in a tangible, visual way can provide a major sense of accomplishment.

So what’s on Bristow’s personal 2025 wellness checklist? Colorful eating, joyful movement, exploring a multivitamin habit, and a few more simple goals. Keep reading to find out why each one makes her top five, and get inspired to write your own list (with neon highlighters at the ready, of course).

1. Eat a colorful plate

This year, Bristow is filling her day with fruits and vegetables in every shade of the rainbow to ensure she’s maximizing her nutrient intake. “So often we focus on what we should be removing from our diet versus looking at what we can add to our day for better health,” she says. “The more color variety, the more variation in nutrition you will get.”

Once her big intention is set, Bristow’s all about breaking it down into smaller steps. “Do you have vegetables in your house? Are they washed, prepped, and ready to go? Do you enjoy the taste of them? Fresh, canned, frozen, and dried can all add color and nutrition to your day at different price points. A checklist can help you accomplish your goal more specifically.” And don’t forget to celebrate along the way, she says. “If your current intake of vegetables is zero, adding one small snacking pepper or a few cherry tomatoes to your lunch is already an improvement.”

2. Explore a daily multivitamin

Despite her best efforts to eat the rainbow (alongside a diverse diet), Bristow recommends exploring whether taking a multivitamin is right for you to fill in any nutritional gaps you may have in your diet. Multivitamins such as One A Day^® Women’s Complete Multivitamin can help fill those nutritional gaps.*

A single tablet offers at least 100 percent daily value of 14 essentials nutrients such as vitamins B6 and B12, C, D, and E, as well as folic acid, biotin, and iron. It also includes calcium, magnesium, and zinc, Bristow says. “It is specially formulated with key nutrients to support bone health, immune health, skin health, healthy energy metabolism, and more.”†* And if you prefer a convenient gummy, you could try One A Day^® Vitacraves^® Women’s Gummies with nutrients to support the same key vital functions.†

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One A Day® Women's Complete Multivitamin $14

One A Day® Vitacraves® Women's Gummies $11

3. Find time for enjoyable exercise

Between sedentary jobs and access to technology, Americans are sitting more than they ever have, Bristow says. So she’s committing to more physical activity in 2025, and encouraging others to join her. “There are so many ways you can be active,” she says. “Find things you enjoy doing so you’ll be more likely to stick with it. Start small and try new things: a few short walks at different times of day, stretching or yoga, standing at your desk, or new hobbies like pickleball can make a big difference.”

While any kind of fitness is great, Bristow has outdoor movement on her checklist. “Fresh air is underrated for what it can do for health and wellness,” she says. “Just 15 minutes outside can help reset—even on a brisk winter day.” And that time al fresco is made all the better when it’s spent in connection with others. For Bristow, a support system is essential when it comes to mapping out, working toward, and achieving her goals.

4. Schedule health checkups

Real talk: Sometimes making an appointment can feel like climbing Mount Everest. But if you write down your scheduling to-dos on your checklist, Bristow says, you’ll feel way more motivated to pick up the phone.

Join her in setting up routine doctor’s appointments with regular blood work to assess for heart and kidney disease and prostate cancer risk. “For women over 40, make your annual mammogram appointments to screen for breast cancer. Regular visits can help catch potential issues early and keep you on track for a healthy year.”

5. Restock the medicine cabinet

“When was the last time you checked the expiration dates on your medications? The new year can be a good time to take stock and make sure you have the essentials on hand like pain relievers, allergy meds, or cough and cold essentials,” Bristow says. “Expired medications may lose their effectiveness, and it’s better to be prepared than caught off-guard.”

Believe it or not, seasonal allergy season is right around the corner, Bristow says, so consider stocking up on allergy medications like non-drowsy Claritin^®, pain relievers like Aleve^® for everything from fever reduction to back and body aches, or Alka Seltzer Plus^® for the next cold or flu.†

Take a minute to draft your own wellness checklist, and then text a friend to share your top five for 2025. You might just inspire them to pull out their own paper, pens, and highlighters.

*Always talk to your doctor about adding supplements to your routine.

Hey wellness seeker! Friendly reminder that—like all of wellness—the supplements you take are personal. Well+Good always recommends checking in with your health-care provider before adding a new supplement to your routine.