Starting a new habit or routine can be tough. But there are things that we can do to help start new habits and have them stick! 

Willpower on its own isn’t enough for most of us especially after a long day. Luckily, we don’t have to rely on willpower alone. By taking small steps to remove the barriers to sticking with our habits, we can make it easier to do the things we want to do, whether it’s working out, doing course readings, or remembering to floss. We can also add small barriers to get in our way of habits we’re trying to kick.

Watch this video to learn more about the 20 second rule for building new habits [1].

Try it for yourself [2] and work through what you can do to help you start a new habit! 

USHINE – U of G's Successful Habits in Education Program

USHINE is a peer mentoring program that empowers students to develop lifelong successful habits to boost well-being. Students can meet one-to-one with a USHINE Peer Mentor to identify wellness goals and create a personalized wellness plan to meet these goals. Topics include stress management, making social connections, managing multiple demands, sleep, nutrition, exercise, and much more!

INTAKE FORM IS NOW CLOSED- The Ushine Program is currently full. Please check back throughout the semester for applications to open again. 

For peer-to-peer support with mental well-being, please visit the Student Support Network [3] to learn about drop-in hours. 

To book an appointment with a Mental Health Counsellor, please click here [4].

Students can email ushine@uoguelph.ca [5] to find out more information about the Ushine program.

SMART Goals

Setting specific and challenging goals lead to substantially better outcomes in things like health behaviour change and work performance than “try your best” or easy goals. These are SMART goals and they help us leverage our strengths to improve well-being.

SMART goals are:

• Specific: What exactly will you be doing? When, how, where, and with who?
• Meaningful/Measurable: Can you align your task with what you enjoy and value? Can this goal be measured with objective outcomes?
• Attainable: Challenging, but NOT impossible.
• Relevant: Is this goal relevant to the direction you want your life to take?
• Time-Bound: Set a specific deadline (with buffer time before actual deadline).

Practice setting your own SMART goals. [6]

You can use SMART goals to boost your character strengths and practice applying your strengths to gradually improve your well-being!

Meet the 2025-26 USHINE Team!

Jasmyn Pahuja, Senior Peer Mentor

Hi! I’m Jasmyn Pahuja, the Senior Peer Mentor with USHINE, and I’m in my third year studying Psychology. Outside of school, I love discovering new music, traveling, and learning about different cultures. Being part of USHINE has helped me build confidence in my leadership skills while forming genuine, meaningful connections with others.

Jessica Catuna, Peer Mentor

Hi everyone! My name is Jessica, and I am currently in my fourth year, majoring in Psychology and minoring in Family and Child Studies. In my free time, I enjoy spending time with my friends and family, doing puzzles, and playing video games. I joined USHINE because, after learning about SMART goals and exploring tips and resources across different wellness domains, I wanted to help others navigate a process I had once been stuck in. Through my involvement with USHINE, I enhanced my critical and creative thinking skills by supporting a diverse group of students in developing personalized plans that address their unique needs and personal goals.

Cameron Johnston, Peer Mentor

Hi, I’m Cameron! I'm in my fourth year in the Psychology program. I am planning to pursue a career in teaching or psychotherapy. I have experience helping people mediate schedule overload and work on increasing motivation to exercise, sleep, eat healthy, and learn effective study habits.

Arielle Enriquez, Peer Mentor

Hello! My name is Arielle Enriquez. I am a 4th-year student majoring in Psychology and minoring in Family & Child Studies. When I’m not in class, I love to go to concerts, crochet, and bake banana bread. I also hope to become a Psychotherapist or work in education one day. Most of my volunteer experience comes from working with and for students, and the best part about USHINE is seeing students become the best version of themselves.

Avery Wetten, Peer Mentor

Hi! I’m Avery (she/her), a second-year Psychology and Anthropology student who hopes to become a therapist someday. I volunteer with USHINE because I enjoy supporting students and building peer-support skills. Outside of school, I love being outdoors, hiking, anything animal-related, and collecting vinyls and listening to music.