How To Set New Year’s Resolutions That Support Your Mental Health

DISCLAIMER: This article is intended for informational purposes only. It is recommended that you consult the appropriate professional prior to implementation of any treatment programs. While rare, certain therapeutic treatments can have unintended effects if they are not the right fit for you and your circumstances.

How to Set New Year’s Resolutions That Support Your Mental Health

As the new year approaches, many of us feel inspired to set resolutions. It’s a chance for fresh starts, personal growth, and striving toward goals. But too often, resolutions can inadvertently harm our mental health, setting us up for failure with unrealistic expectations or undue pressure.

The good news? There’s a better way to approach resolutions—one that fosters self-compassion, progress, and well-being. Here’s how to create goals that support your mental health and set you up for success in the year ahead.

1. Start With Self-Reflection, Not Self-Criticism

Before setting resolutions, take a moment to reflect on the past year. Celebrate your accomplishments and acknowledge the challenges you faced. Focus on understanding your needs and values rather than dwelling on perceived shortcomings.

• Tip: Ask yourself: What brought me joy this year? What would I like to do more of? What areas of my life could use more balance or care?

2. Set Intentions Instead of Strict Goals

Instead of rigid, outcome-based resolutions (e.g., “lose 20 pounds” or “save $10,000”), consider setting intentions. Intentions are flexible, guiding principles that align with your values and allow for growth without pressure.

• Example: Instead of “go to the gym five days a week,” try “prioritize movement and exercise that feels good for my body.”

3. Make Goals Realistic and Specific

If you do set specific goals, ensure they are achievable and clearly defined. Unrealistic resolutions can quickly lead to frustration and burnout. Use the SMART method: make goals Specific, Measurable, Achievable, Relevant, and Time-bound.

• Example: Rather than “read more books,” aim for “read one book a month for 30 minutes each evening.”

4. Focus on Progress, Not Perfection

It’s tempting to aim for perfect execution, but life is rarely linear. Allow room for setbacks and imperfections. The key is consistency over time, not flawless performance.

• Tip: Track your progress in a journal or app, and celebrate small wins along the way.

5. Avoid Comparison

The internet and social media are flooded with others’ goals and achievements, which can make your own progress feel inadequate. Remember, your journey is uniquely yours.

• Tip: Unfollow accounts or mute content that triggers comparison, and focus on what truly resonates with yourvalues.

6. Prioritize Mental and Emotional Well-Being

Make resolutions that nurture your mental health. This might include learning mindfulness techniques, setting aside time for hobbies, or seeking therapy to support personal growth.

• Example: Commit to “spend 10 minutes each morning practicing gratitude” or “schedule monthly check-ins with a therapist or trusted friend.”

7. Break Goals Into Smaller Steps

Large goals can feel overwhelming and unattainable. Breaking them down into smaller, actionable steps makes them easier to tackle and gives you more opportunities to celebrate progress.

• Example: If your goal is to “declutter your home,” start with one drawer or room each week.

8. Leave Room for Flexibility

Life is unpredictable, and rigid goals can feel like a burden when circumstances change. Build flexibility into your resolutions to adapt without guilt.

• Tip: Use language like “I will aim to…” or “I’ll work toward…” instead of absolute statements like “I must…”

9. Incorporate Joyful Habits

Resolutions don’t have to be all about discipline. Introduce habits that bring you joy and fun—whether it’s learning a new hobby, exploring new places, or reconnecting with friends.

• Example: “Try one new recipe each week” or “take a dance class for fun.”

10. Celebrate the Journey, Not Just the Destination

Resolutions are not just about achieving a final goal but about the growth and fulfillment you experience along the way. Take time to appreciate your efforts, even if you don’t hit every target.

• Tip: Create a “success jar” to jot down small victories and read them at the end of the year.

Final Thoughts

New Year’s resolutions should inspire and uplift you—not become a source of stress or self-criticism. By setting intentions rooted in self-compassion and realistic expectations, you can create a plan that prioritizes your mental health and fosters meaningful growth.

Remember, the goal is progress, not perfection. Celebrate yourself for taking any steps—big or small—toward a healthier, happier year.