“Life is about creating yourself” • Mårten Nylén inspires teens to take small steps towards big changes

Every New Year’s Eve, it starts all over again. We promise ourselves that from now on, our new and improved selves will be in charge: less screen time, more exercise and healthier food. On 2 January, we invest in a gym membership, make a salad, go to bed on time and wake up feeling better than we have in a long time. So why, just a few weeks into the new year, do we inevitably return to sofas, mobiles and bowls of crisps – despite genuinely wanting to change our lives?

“Today, we constantly compare ourselves with idealised images of what we consider successful people. The pressure is intense, and the expectations to succeed are even greater. This leads far too many people to set goals that require us to suddenly become completely different people overnight – and that never leads to anything good. Instead, we need to start with ourselves and our circumstances here and now. What makes me feel good, and how can I create the conditions to make it last?” says Mårten Nylén, health expert and ambassador for, among others, Generation Pep.

Current research establishes that Swedish adolescents face major health challenges. Studies show that teens are increasingly replacing cooked meals with sweets, snacks and sugary drinks. At the same time, only one in ten 15-year-old girls meets the recommended level of physical activity. In high school, more than half of the students report that homework and performance demands negatively affect their mental health. Many young people also sleep so little at night that, according to clinical guidelines, they suffer from sleep deprivation.

“These are challenges that require smart strategies. I like to talk about the Balance Table, a tool that helps us feel better and perform over time. The Balance Table has four legs: exercise, diet, rest and stress. Remove one leg and it becomes less stable. Remove another and the table collapses - and we are likely to function less well as a result. That is why we need to strive to balance all four legs, and always start by identifying the weakest one. If we make our first improvement where it is most needed, we do not have to do as much to achieve an effect. And instead of trying to chase everything and achieve perfection quickly, every step forward is truly progress.”

Science supports Mårten’s reasoning. According to behavioural scientist Robert West, it is often the desire that feels most compelling in the moment that determines how we act. In other words, the New Year’s desire to become a healthier person gives us enough motivation to carry us into January – but that motivation will just as reliably fade when everyday life takes over. We also know that our brains favour familiar routines because making new decisions requires more energy. Likewise, we value pleasure in the present more highly than future wellbeing: pizza today rather than health benefits ten years from now. But once the pizza box is empty, the feeling of failure starts to creep in: maybe I just can’t fix this...

“There are a few things we need to keep in mind if changes are to last. First and foremost: don’t get stuck focusing on the end goal. Instead, identify what makes you feel good and build simple routines that give you that energy. And don’t try to chase every ball at once, because then you will get nowhere. Instead, take one step at a time in the right direction. And never stop believing in yourself. If you tell yourself something will be difficult, that is what it will become. With the right mindset, we are much better equipped to deal with setbacks and change,” says Mårten.

The same conclusions are reflected in the scientific literature. An increasing number of studies point to a healthy sense of identity being more enduring than temporary motivation when it comes to maintaining a sustainable lifestyle. When we see ourselves as people who take care of our bodies, going to the gym and choosing a healthy lunch become natural choices. Current research shows that this is particularly relevant during adolescence, a time when our identities are developing most intensely. The people we surround ourselves with are equally important: a study of 224,000 young people shows that social support from family, friends and those close to us is the single most important factor for successful behaviour change.

“This is incredibly relevant. How we live affects our health, which in turn determines our ability to have the energy to perform and cope with everyday life. Unfortunately, far too many people wait for everything to somehow get better, but I usually quote George Bernard Shaw: Life is not about finding yourself. Life is about creating yourself. We achieve results through action, and it is when we focus on what we can do, change and create that all the really cool things happen. At Kunskap För Livet 2026, I want to give Uppsala's young people smart, practical tools for everyday life and plenty of inspiration to dare to act, change and create strong, healthy individuals who can thrive in the long term.”

Mårten Nylén lecturing at Generation Pep Forum

Watch the film Kunskap För Livet

text: Magnus Alsne, photo: Mikael Wallerstedt a o