January offers a natural reset, focused on restoring rhythm, energy and focus rather than extreme resolutions. Behavioral science shows sustainable change happens when it’s small, structured and supported. This month, we highlight ways to help you move, manage stress and build realistic habits for real workdays. Even small steps, just a 10% shift, can lead to meaningful gains in health and resilience.
January Wellness Wednesday: Breathe and Begin Yoga
Start the new year with intention at our first Wellness Wednesday of 2026! Join Rob Bruce, Dean of Glasscock School of Continuing Studies, along with the Employee Health and Well-Being Team, for a gentle yoga session designed to help you recharge and ease into the semester. This yoga class will focus on mindful movement, purposeful breathing, and relaxation — perfect for setting positive habits and finding balance in the year ahead.
Date: Wednesday, Jan. 28 Time: 3-3:45 p.m. Location: Gibbs Recreation and Wellness Center Mind, Body and Recovery Studio (located on the 2nd floor)
*Do you know your numbers? Start the New Year with a "Cardio Check" from Rice EMS for a clear picture of your heart health.
Rather than trying to overhaul your lifestyle in January, research shows that people are most successful when they make small, consistent improvements. The 10% Rule helps you make progress without overtaxing your brain by either slightly increasing beneficial behaviors or slightly decreasing taxing ones. See ways to use the 10% Rule this month below.
Physical Well-Being
Examples of small physical changes to implement:
If you currently walk 3,000 steps a day, aim for 3,300.
Stand during one meeting or take the stairs once per day.
Walk while on phone calls.
Massage Therapy at Rice
As you settle into new routines and renewed fitness goals, massage therapy offers a proactive way to stay balanced, recovered and energized. Whether you’re easing sore muscles from a new workout or carving out time to reset, sessions with our massage therapist will help you unwind, recover and refuel, so you can meet the semester feeling your best.
Take a break and relieve some stress with our 15-minute chair massages offered at Rice Rec! Life can get busy, but your well-being matters. Our 15-minute chair massages are a quick and effective way to relax, ease muscle tension and reset your mind.
Location:Rice Recreation, Mind, Body and Recovery Studio Pricing: FREE for Rice faculty and staff Dates and Times: Fridays (bi-weekly), 10 a.m.-4 p.m.
Add one serving of fiber-rich foods (such as fruits, vegetables or whole grains) each day.
To help avoid blood sugar spikes and lessen exhaustion, cravings and afternoon crashes, combine carbohydrates with protein and fiber. (For example, rice and beans or lentils, oatmeal and greek yogurt, apples and peanut butter, crackers and hummus).
Rice University's Nutrition Servicesprovide a full-spectrum support system designed to empower faculty and staff in optimizing their health. Commit to long-term health, prevention and overall well-being today!
Coming Soon: A New Way to Understand Your Health
Energy crashes, brain fog or difficulty managing weight? Our upcoming Continuous Glucose Monitor (CGM) initiative offers a real-time view of how food, stress and sleep affect your body, turning daily data into meaningful insights that help identify early patterns and support smarter, more personalized approaches to long-term health.
We are still finalizing the details of this program and want to ensure it meets the needs of our community. If you are interested in participating or learning more as we progress, please take 30 seconds to let us know.
Quick tip: Try one minute of box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) when you feel overwhelmed. Repeat for 1-2 minutes to calm the nervous system.
Nirvana Meditation Sessions Join us for guided meditation to restore balance and clarity every Thursday at 12 p.m. in the RMC Chapel, from Jan. 29 to April 30.
Featured Resource from Mindful Specialist, YeeJin Yuk: Setting Intentions for Success When it comes to personal growth, understanding the difference between goals and intentions can transform how we approach progress and setbacks. Goals give us something to celebrate, but intentions help us stay grounded and adaptable. “Failure isn’t the opposite of success — it’s part of the process." Learn how intentions keep you grounded.
Clear, courteous boundaries that safeguard concentration and avert burnout are established by supportive workplace boundaries. This month, finish one small task: Set aside 30 minutes on your calendar for uninterrupted work or pause before saying yes to one new request. Boundaries are not barriers; they are tools for sustainable performance.
Why it works: Small wins build self-efficacy, the strongest predictor of long-term habit change. When your brain feels capable, motivation follows.
New 2026 Wellness Programs: Health Coaching and MicroBoost Mondays
Virtual Health Coaching
The Employee Health and Well-Being Program is excited to offer free, individualized health and well-being coaching for all faculty and staff. This one-on-one coaching provides personalized support to help you clarify your goals, navigate challenges and cultivate lasting habits that promote a healthier, more energized life. Sessions are tailored to your unique needs and may focus on areas such as stress management, nutrition, movement, mindset, rest and overall lifestyle balance. AllRice faculty and staff are eligible for three free health coaching sessions!
*Stay tuned for our in-person coaching to launch in the Spring.
Small moments. Big benefits. Once a month, join this 15-minute wellness reset to learn one practical, evidence-based tool you can use immediately; no prep, no pressure, no homework.
Location: Virtual on Zoom, use this link to join Pricing: FREE Time: 11:30-11:45 a.m. Dates: The first Monday of each month
Did you know? Alcohol disrupts REM sleep, leading to fatigue and poor recovery. Cutting back for just 30 days can improve blood pressure and liver health. Take this quick quiz to understand your habits and get personalized tips.
Financial Wellness Month
Financial stress significantly impacts emotional and physical health.
Quick Tip: Set one savings goal this month and spend five minutes a week reviewing your spending, bills or savings. This small habit reduces stress and improves long-term stability.
Helpful Resource: Use this Budget Calculator for a simple way to create a budget and manage expenses.
Owl-Liance Spotlight: Jennifer Rimmer and Jessie Mullins with the Shepherd School of Music
The Shepherd School of Music is turning wellness into a community experience! Recently, their team gathered for an outdoor “brown bag” lunch in the courtyard, a simple idea that sparked big energy. Tables were covered in craft paper, inviting everyone to jot down ideas for physical, behavioral and social activities. From playful outdoor games and campus walks to guided meditation and creative social nights, the brainstorming session overflowed with ways to stay active, connected and inspired.
This is what wellness looks like when collaboration takes center stage: fresh air, shared ideas and a commitment to making well-being part of everyday life. Bravo to the Shepherd School team for leading by example and showing how small steps can create a big impact!
Warm regards,
Employee Health & Well-Being Team
Rice University, 6100 Main Street, Houston, Texas 77005-1827
