Set achievable resolutions for mental health
Illustrations by Heedayah Lockman/IllustrationX
As the clock strikes midnight on December 31, there's a palpable sense of renewal in the air. People around the world celebrate the arrival of a new year with fireworks, parties, and heartfelt resolutions. It's a time when the past is left behind, and the future seems filled with endless possibilities.
As for me, I always see January 1 as the start of a new period, full of opportunities and chances for improvement. There is a collective excitement about setting goals, which fills me with hope and motivation. And I’m not alone in that: People around the world share that sentiment, which explains why it’s such a pivotal day for many.
On the flip side , many of us set resolutions with the best of intentions but struggle to follow through. We generally aim to start a new habit or routine without making a detailed plan or tying these goals to a bigger vision for our life.
To truly make the most of New Year's resolutions, it's essential to adopt a more thoughtful and strategic approach. This means creating a thorough plan, connecting goals to deeper life desires, and being kind to ourselves along the way. To help you achieve this, experts share their insights on how to do so effectively.
Why do we make resolutions but often give up on them?
New habits are hard to establish, even when you have good ideas. It's easy to come up with new concepts, but overcoming inertia—the resistance to change—requires real effort and determination. “We usually make resolutions when we feel hopeful and envision the future as a time to conquer our struggles and achieve our aims,” says Rachael Chatham, PLLC.
“If you want to build new habits, it can take anywhere from 18-254 days.” However, according to new research by Proceedings of the National Academy of Sciences, there may not be a specific number of days required at all. This uncertainty can lead to frustration with a lack of progress. When we feel disappointed, pessimistic about our ability to reach our goals, or overwhelmed by the task ahead, we tend to give up. Toby Collins, LPC-S, explains a few reasons why this happens:
We want big results
Because we want big results, many people tend to make one of two mistakes: Either we set overly ambitious goals that set us up for failure, or we decide it's not getting results too quickly and quit.
We pick a resolution because it's a new year
A new year is a fantastic catalyst for change that you already wanted to do and have been thinking about. It's not necessarily a good reason to come up with something quickly and "just go for it." Significant change usually follows a pattern. Contemplation>preparation>action>maintenance. For most people, you need that thinking and planning to prepare and build your commitment.
We pick the wrong goal
Sometimes a goal is great for one person, but not for someone else. Know yourself and find a reasonable goal that you can see yourself doing without hating.
The problem(s) with typical resolutions
When it comes to resolutions, “One of the most common problems people have is that they don't have a clear goal in mind,” says Angela Williams, LCSW. For example, "lose weight" sounds too vague, or "make new friends" sounds great, but without an action plan, it can be hard to achieve that success.
“The way to step into 2025 successfully and intentionally is to create a clear vision, a solid roadmap with the steps forward, and get the guidance needed to be held accountable along the way,” she suggests. You can do this by setting visual or audio reminders, and with the help of a coach, therapist, accountability partner, or group.
According to Chatham, the issue of instant gratification is another challenge. In this modern world, many of us have too much of everything and can get what we want too quickly (thanks, Amazon and fast food!). As a result, “when we experience delays or setbacks, we struggle to tolerate them.” Planning for setbacks, plateaus, and fluctuations in motivation can be helpful in the journey to making change—by expecting that these things are normal and a part of taking on any new goal.
Create SMART resolutions for better mental health
The SMART approach is one way to thoughtfully curate your resolutions because it is straightforward and effective, as its name suggests: Smart, Measurable, Achievable, Relevant, Time-bound.“It addresses many common pitfalls associated with change and is applicable to both professional and personal goals,” Collins says. He encourages you to take a sheet of paper and write down what you want. Not your new year's resolution, just what you want. For example, "I want to gain/lose weight" or "I want to stop drinking heavily." After that, write out each letter of the acronym SMART, allowing each letter to represent its own section on your sheet. Here is how:
Specific
Make sure your goal is very specific from the get-go. If you want to gain or lose weight, for example, decide how much you would like to gain or lose. (Remember to be reasonable, consult your physician, and prioritize health.)
Measurable
Some goals are hard to quantify, but it’s key to find some way to keep track and measure your progress. . Building upon the first example, if you are trying to change your body weight, you will need to use a scale to know where you are starting and where you are on the journey toward your goal. The most important part is determining an objective and quantifiable way to measure whatever your goal is.
Achievable
Can you make it happen with your current resources? "Get a job as a commercial pilot" is not likely to be a one year project if you don't know how to fly a plane. It’s most effective to break it into chunks. You could amend that to say, "Learn about different types of pilot licenses, and then enroll in flight school" because that could be more achievable when starting from scratch.
Relevant
Your goal needs to fit your needs. Every part of the process of SMART goal-setting is related to motivation and enthusiasm, but this one especially so. If your goal does not fit your needs, why would you keep doing it? It’s easier to feel inspired to continue pursuing your resolution if you focus your efforts on improving a part of your life that you’d like to improve, instead of striving for something that does not matter much to you.
Time-bound
Vague times like "later" are the death of good plans. Pick a start time (like January 1) and stick to it. If needed, pick an end time as well. Understand what motivates you: Does "lose 20 lbs by summer" drive you, or does it add stress throughout the year and ultimately create an excuse to quit when summer arrives? For some, an open-ended goal like "lose 20 lbs" is better, as they can just keep working on it until they hit the goal.
After you’re all set creating your SMART goals, “place your new SMART goal sheet somewhere you'll see it regularly—on the fridge, the bathroom mirror, or any spot prominent place,” Collins advises. This visual reminder helps keep your goal in mind and boosts your motivation.
5 helpful New Year’s resolutions for mental health in 2025:
If you are looking for highly-recommended resolutions in 2025 to improve your mental health and live a fulfilling life, Dr. Brian Tierney, Ph.D., known as The Somatic Doctor suggests these 5 resolutions you can follow this year.
Cut phone usage by 10-15%
If you cut phone usage by 10-15%, you can create more space for mindfulness and real-world interactions. For that, start by setting specific times of the day to unplug, using app timers to limit social media use, or designating phone-free zones in your home. This small reduction can potentially improve focus and sleep quality.
Make humor and comedy a weekly practice
Laughter truly is the best medicine. Go for laughter and play practices such as taking improv classes, going to comedy shows, or engage in more play time with children to boost your mood and reduce stress. Even watching a funny movie or TV show regularly can also be a great way to inject more laughter into your life.
The health benefits of cold plunging are huge
Research shows that cold plunging, or immersing yourself in cold water, has numerous mental health benefits such as reducing anxiety and improving clarity. Make a goal to build up towards taking an ice bath by slowly exposing yourself to colder and colder water. (Check with your healthcare provider before starting any bold new routines.)
Get grounded
It’s crucial to stay grounded, and one effective way to do this is by taking a daily walk outside with bare feet. This practice, known as grounding or earthing, can enhance your sense of peace and serenity as well as reduce stress. Find a safe and comfortable place, such as a park or your backyard, and take a few minutes each day to ground yourself.
Pick a new exercise routine to establish
Choose a new exercise routine and commit to it consistently for at least two months. Whether it's yoga, running, dancing, or weightlifting, find something you enjoy and can stick with.
Hazra Khatoon is an independent journalist with a Master’s degree in journalism, who writes about health, climate, tech, travel, and culture. Her work has appeared in Well+Good, Insider, Giddy, South China Morning Post, Sentient Media, StyleCaster, Discover, Evening & Standard, and Chatelaine, among others.