Behavioral research has a clear finding most people overlook: Small changes are often more likely to stick — and more likely to compound — than ambitious overhauls. ​ That's worth keeping in mind as the days get short, your calendar gets jam-packed, and motivation for the big stuff — hitting your protein goals, starting a new workout program, training for a marathon — starts to wane. You can do less and still move the needle for your health. ​ Some habits to consider to help you stay on track (and sane as the holiday season approaches): - Schedule phone-free breaks throughout the day. ​Research suggests that constant notifications keep us in a state of anticipation for the next dopamine hit from a text, comment, or headline. Cutting back on smartphone time can reduce stress, steady your mood, and boost energy, not to mention tame the mental fatigue that comes from having too many things percolating in your mind. - Eat dinner earlier to sleep better. Eating too close to bedtime can increase blood sugar when your body's trying to settle into sleep. One study found eating within three hours of bedtime was associated with waking up more during the night. - Sleep with your phone outside your bedroom. 83% of middle-aged people keep their phone in the bedroom, and 43% check it withing 1o minutes of falling asleep. Phone use within 30 minutes of bedtime is linked to delayed bedtimes, shorter sleep, and next-day drowsiness.