Each year, as another New Year comes and goes, it's easy to get bogged down by a long list of resolutions. While there's nothing wrong with setting intentions for a fresh start or wanting to live healthier lifestyle, you don't want to overcommit and miss your marks or set vague intentions that feel hard to keep.

In fact, many experts suggest getting specific with your intentions and starting with small attainable goals. 

"The new year is a great time to build positive energy because it's a time of new beginnings," Judith Orloff, energy expert and psychiatrist, told CBS News. "But many people make the mistake of setting goals that aren't realistic. And when you set the bar too high, it's hard to stick with those goals."

Here are three science-backed lifestyle changes that can help boost your energy, which you can start any time of year. 

1) Hydrate to Fight Fatigue

Dehydration is one of the main reasons for an energy slump. Try replacing stimulating drinks, such as coffee or energy drinks, with water when you can or add a glass of water before your morning latte. Instead of soda in the afternoon, enjoy sparkling water or seltzer with fresh lime.

You can also add more water-rich foods like cucumber, celery, and cauliflower to your daily routine to help your body stay hydrated. And bonus: these foods are full of nutrients too!

2) Eat for Energy

You may feel like you are making healthy choices at each meal, but are you eating the right balance of foods to keep your energy levels up? 

“Eat the right food combo that steadies blood sugar and optimizes energy: lean protein, healthy fats, lots of nonstarchy veggies, and slow low carbs at every meal,” nutrition and fitness expert JJ Virgin advises.

Slow-release, high fiber carbs break down slowly in your body, giving you all-day energy. Examples include hummus, wild rice, black beans, and lentils. Pair them with greens and some protein to complete your plate. 

3) Get Moving

It’s never too late to start a movement practice. Exercises that combine breathing and balance, like yoga or tai chi, will help increase your energy levels, according to the National Institute on Aging at the National Institutes of Health. 

Researchers at the University of Michigan Medical School found that people in their 50s and 60s who exercise regularly are 35 percent less likely to die prematurely than those who don’t. Exercise can include activities like walking, gardening, or going dancing a few times a week. 

How’s that for motivation?