A Kinder Way to Set New-Year Goals

Vision boards can be a great way to organize goals.

The start of a new year often arrives with a familiar pressure: new year, new you. Everywhere we look, we’re encouraged to overhaul our lives—lose weight, be more productive, fix everything that feels broken. While intention-setting can be powerful, this all-or-nothing approach can quietly undermine our mental health.

This year, try something different: set realistic goals and resolutions that support your mental well-being rather than compete with it.

Why Traditional Resolutions Often Fail Our Mental Health

Many New Year’s resolutions are built on shame, urgency or comparison. They assume unlimited energy, perfect circumstances and linear progress—none of which reflect real life, especially if you’re managing anxiety, depression, trauma, ADHD or chronic stress. When goals are rigid or rooted in self-criticism, they can increase feelings of failure and burnout. Mental health–supportive goals, on the other hand, are flexible, compassionate and sustainable.

A Mental Health–Centered Reframe

Instead of asking, “What should I fix about myself this year?” try asking:

• “What would help me feel more supported?”

• “What do I need more of—and less of—to feel well?”

• “What is realistic for my life right now?”

Remember, progress doesn’t require perfection. It requires honesty.

Examples of Realistic, Mental Health–Friendly Goals

1. Focus on habits, not outcomes

Rather than “I’m going to be less anxious,” try:

• “I will practice one grounding technique when I notice my anxiety increasing.”

• “I will schedule regular check-ins with myself.”

Habits are within your control; outcomes often are not.

2. Set minimum goals, not maximum ones

Instead of aiming for the best-case scenario, define the bare minimum that still counts as success:

• “On hard days, success is getting out of bed and eating something.”

• “Movement can mean stretching for five minutes.”

This approach reduces shame and builds consistency.

3. Prioritize rest as a goal

Rest is not a reward—it’s a necessity. Consider goals like:

• “I will protect my sleep as much as possible.”

• “I will allow myself guilt-free rest without needing to ‘earn’ it.”

Chronic exhaustion worsens nearly every mental health condition.

4. Build support into your resolutions

Mental health is not a solo project. Supportive goals might include:

• “I will return to therapy or psychiatry appointments consistently.”

• “I will be honest with one trusted person about how I’m really doing.”

• “I will ask for help sooner instead of waiting until I’m overwhelmed.”

Strength includes knowing when not to carry things alone.

5. Leave room for flexibility and grace

Life will happen. Symptoms may flare. Motivation will ebb and flow. A healthy resolution allows for adjustment:

• Missed a week? You haven’t failed—you’re human.

• Changed priorities? That’s growth, not quitting.

Measuring Success Differently

This year, consider measuring success by the following:

• Increased self-awareness

• Faster recovery after setbacks

• Better boundaries

• Less self-judgment

• Willingness to seek help

These shifts may not look impressive on social media, but they are deeply meaningful—and lasting. Learn more about Better Me Psychiatry's compassionate approach to treatment at www.AskDocBell.com/Services.