Realistic Mental Wellness Resolutions for the New Year

January arrives with a rush of enthusiasm, but also with an immense pressure: the "New Year, New Me" mandate. This mindset, fueled by ambitious, all-or-nothing resolutions, often leads to burnout and self-criticism by the time February rolls around. This year, let's redefine resolutions. True mental wellness doesn't come from dramatic, unsustainable overhauls, but from small, consistent, and compassionate changes. The goal isn't to be a "new" you, but to nurture the "you" that already exists.

The most common mistake in goal-setting is striving for perfection. When a resolution is too big or too rigid ("I will meditate for 30 minutes every morning" or "I will never check work email after 5 PM"), the first time you miss it, you risk falling into an all-or-nothing mindset that leads to abandoning the goal completely. Practice self-compassion. If you miss a goal, the only real failure is letting one skip turn into goal abandonment. Instead, the skill of learning how to start again, will serve you more effectively. This gentle approach fosters resilience instead of shame.

Instead of setting large, intimidating goals, try focusing on micro-habits: tiny, everyday tasks that require minimal effort and can be easily anchored to an existing routine. Micro-habits bypass the psychological resistance your brain has to big change, allowing you to build momentum through consistent, small wins.

Mental Wellness Goal

Overwhelming Resolution

Realistic Micro-Habit

Improve Focus

I will meditate for 30 minutes daily.

After I pour my coffee, I will breathe deeply for one minute.

Reduce Stress

I will cut out all non-essential commitments.

When I check my calendar, I will look for one thing to say 'no' to this week.

Increase Gratitude

I will write a five-page journal entry every night.

Before I turn off the bedside lamp, I will list three things I'm thankful for.

Prioritize Connection

I will spend 2 hours a day with friends.

I will send one check-in text to a loved one today.

Many resolutions are about adding more to our plates (more working out, more reading, more organizing). This year, resolve to be better at taking things away. Let’s identify activities and habits that take your time away from what you deem important. For example, social media is a beast most of us are well acquainted with. Social media is also a great place to connect and share pictures, memories, and communication. A simple goal of less can be reducing screen time spent on social media. 

An important note I wish I could plaster on the side of my car (not really) would be - We do not have to earn rest. Mental rest is just as crucial as physical rest. Several of my clients combat me with “I don’t want to be lazy”, and my rebuttal is “laziness is when you have the energy and choose not to use it”. How many of us do not have the energy and force ourselves to complete tasks? (I know the dishes are important and so are you). We are rewarded for task completion over holistic wellbeing. Mental rest looks like “unplugging” from devices, work, and tasks. Think of leisure and hobbies, not just laying on the couch hitting “yes” when Netflix asks if you are still there. Such as, mindfulness, gardening, coloring, walking, engaging with children/family, listening to music, people-watching, or sports (looking at you, golfers). 

By building small, flexible, and compassionate habits, you are not setting yourself up for failure, but for a year of continuous, gentle growth. This January, resolve to be kind to yourself—it's the most powerful mental health goal you can set. Remember you are the only you will get, so let’s nurture who is already there.