Making a change sounds simple. Eat better. Move more. Sleep earlier. Stress less.

But as many people quickly discover, changing behavior is rarely easy. Even when we know what we should do, we keep scrolling well after midnight. Turning knowledge into action can be one of the hardest parts of improving health.

Angela Heinemann, Ph.D., teaching associate professor of kinesiology at the University of Nevada, Reno School of Public Health, sees this play out each semester in KIN 120: Personal Health and Wellness, a course designed to help students move beyond theory and take an honest look at their own health habits.

Over a cup of Turkish coffee with Dean Muge Akpinar-Elci on the School of Public Health’s Brewing Better Health conversation series, Heinemann shared why change is difficult, why it matters and how small, intentional steps can make a lasting difference.

Why is changing a behavior so hard?

One of the biggest misconceptions about health is that change should be easy, Heinemann said. If people really wanted to improve their habits, the thinking goes, they would just do it.

“But what students learn very quickly is that change is hard,” Heinemann said. “Even when a behavior seems simple, there are real barriers. Time, stress, routines and motivation all play a role.”

That challenge is not unique to college students. Studies estimate that as many as 80% of New Year’s resolutions are abandoned by February, according to research cited by the University of Scranton, underscoring how difficult it can be to sustain behavior change without structure and support.

In KIN 120, students complete a semester-long behavior change project that asks them to focus on one realistic health behavior they want to improve. Rather than aiming for sweeping changes, students work through a SMART goal, a framework that originated in the business world and is also widely used in public health and health promotion.

What is a SMART goal?

A SMART goal is specific, measurable, achievable, relevant and time bound. Instead of setting a goal like “exercise more,” a student might commit to walking for 30 minutes, three times a week, for four weeks.

For some students, the change is less about physical health and more about daily habits. Goals often include reducing procrastination, limiting cell phone use, spending less time playing video games or managing personal finances more intentionally. Many choose mental health–focused goals, such as practicing meditation, journaling, using positive self-talk or building time for self-care into each day.

The variety, Heinemann said, reflects the reality that health is multidimensional and deeply personal.

Why focus on change during college?

Heinemann believes college is a critical window for developing lifelong health habits. For many students, it is the first time they are fully responsible for their own schedules, meals and routines.

“Habits formed now can carry forward for decades,” she said. “If students learn how to make changes early and make them part of their lifestyle, it becomes much easier to sustain health over time.”

What does this have to do with public health?

“Public health is human,” Heinemann said. “It is about supporting people where they are, understanding their challenges and helping them take steps toward better health.”

At its core, public health focuses on health promotion, outreach and prevention. Rather than reacting after illness or injury occurs, this upstream work shapes the conditions that help people stay healthy in the first place.

What advice does Heinemann have for someone struggling to make a change?

“Sometimes the win is not getting a medal or recognition,” Heinemann said. “It is knowing you showed up, put in the effort and moved forward.”

What gives her hope for public health?

“The real win is knowing you made a difference,” Heinemann said. “Sometimes it starts with a small conversation. Sometimes it starts with a small change. But those moments add up.”

Heinemann expands on these ideas in her Brewing Better Health episode, where the conversation continues around behavior change, listening and connection in public health.

About the professor:

Angela Heinemann, Ph.D., is a teaching associate professor of kinesiology in the School of Public Health at the University of Nevada, Reno. Her work focuses on physical activity, health promotion and behavior change across the lifespan, with an emphasis on youth and community-based programs. Through her teaching and outreach, Heinemann helps students translate public health principles into practice by examining personal health habits, promoting movement and supporting healthy behavior change in schools and communities.