Every year, at the very start, we make ourselves good and proper resolutions: eat healthier, meditate daily, maintain long-distance friendships— all are aimed at improving our mental health, and we truly need to prioritize them. Unfortunately, most people struggle to keep their New Year’s resolutions. Why is this happening, and how can we change it? A psychologist explains.
The New Year is a time for reflection, evaluation of achievements, and strategizing for the future. Sadly, for many, it can also become a time where we promise ourselves unrealistic goals. PureWow discussed this issue with a psychologist who identified 20 achievable and specific resolutions you can make for your mental health.
Dr. Oleksandra Stratyner, a licensed psychologist from New York, shared what to promise yourself in the New Year to enhance your mental well-being.
How to Set and Achieve Realistic New Year’s ResolutionsPeople tend to set broad, all-encompassing goals rather than focusing on smaller behavioral changes that could lead to the ultimate goal. If you want your resolutions to be truly achievable, the psychologist advises focusing on sustainable behavior changes and not to get discouraged if you don’t see results by March. Make them small, practical, realistic, and personal while avoiding common clichés.
Start by identifying what is most important to you—whether it’s reducing stress, improving relationships, or developing emotional strength—and adapt your resolutions accordingly. Instead of vague goals like “be happy” or “reduce stress,” plan for a ten-minute mindfulness session daily, set clear work-life balance boundaries, or find a community group that encourages social interaction. You should also tailor your goals to your current life stage. If you’ve never run more than one or two kilometers, it might not make sense to aim for a 10k run anytime soon. Instead, it could be more beneficial to commit to running daily or weekly and then reassess your situation after six months before signing up for, say, a 5K.
Prioritize consistency over perfection. Discipline is more critical than motivation; you may not always want to do something, but if you maintain the discipline to see it through, it will get done. Additionally, it helps to vocalize your resolutions loudly to diminish the possibility of backing out. A little accountability goes a long way.
Keep a JournalDr. Stratyner recommends dedicating five to ten minutes daily to process your emotions, patterns, and thoughts. Remember, it doesn’t have to be perfect— it might even not have to be good. Even writing “I hate this, and it sucks” matters.
Spend Time OutdoorsSunlight and nature are known to have calming and rejuvenating effects, says Dr. Stratyner. Whether it’s a ten-minute morning walk around the block before work or finally planning that hike to the park you’ve been dreaming about for years, getting outside and reconnecting with nature should be prioritized.
Create Gadget-Free Time or SpaceFor example, it might help to turn off gadgets 45 minutes before bedtime so that you can prepare for sleep without distractions. This gives you time to connect with family, read a book, or engage in the journal mentioned above. Alternatively, you can implement a rule where your phone doesn’t enter specific rooms in your home, like the bedroom or dining room, allowing you to focus on connecting with people in social spaces.
Practice GratitudeExpressing gratitude is linked to positive mental health outcomes, including increased happiness. Write down ten things you’re grateful for each day and focus on the good, even if it’s minor. If ten feels overwhelming, start with three and take the time to note them.
Find a Creative OutletDr. Stratyner says that finding a creative outlet—like drawing, knitting, or music—can provide a sense of accomplishment and a therapeutic break. The point isn’t to turn it into a side hustle but to do it for joy’s sake. Relaxing, having fun, and that includes activities like embroidery, scrapbooking, photography, singing in a choir, attending pottery classes, or gardening.
Spend Time with Loved OnesSocial connections are essential for well-being. Don’t postpone meetups with friends indefinitely. Aim to check in with one friend once a week or every two weeks and schedule time to reconnect.
Try a Team SportFor the sake of getting outside and strengthening social connections, sports enthusiasts might benefit from joining a basketball, soccer, or running club. Regardless of the sport you choose, the key is that you will likely make friends.
Learn a New SkillWe all enjoy the good feeling of accomplishment and having something to look forward to. Signing up for a course meets these needs. This might mean taking a workshop, enrolling in French classes, or listening to a literature lecture. Having something consistent in your schedule gives you a sense of stability in life.
Join a ClubThere’s a lack of third spaces, meaning places that aren’t work or home allowing you to connect with the community, making it hard to detach from the couch when Netflix calls—join a club. Joining a social club, whether it’s a book or cooking club or something else, continuously brings other people into your orbit, who might ultimately become good friends.
MeditateThere are many benefits to sitting quietly with your thoughts, even if it’s just five minutes a day. If this practice feels intimidating, try adhering to resolution number one and write everything down in your journal.
Take Regular Breaks from Social MediaYou will have significantly more time for what you genuinely want to do—like writing or reading, photography, baking, or aimless walks—rather than scrolling through mind-numbing content and then wondering where the last five hours went. You will also feel much more satisfied because you won’t be constantly comparing yourself to the highlight reels of others. Challenge yourself not to log into social media one day a month and gradually increase the duration.
Drink WaterThis may sound trivial, but it’s crucial. Staying hydrated is key to good skin, but on a non-aesthetic level, it’s essential for maintaining your life.
Establish Self-Care RitualsThe essence is to carve out, say, two minutes to do something for yourself. Even if you don’t use products, there’s always something else you can invent. Brew herbal tea, do eye exercises, or massage your neck.
Engage in VolunteeringWe all live in our bubbles, but one of the greatest joys is breaking through them. Volunteering allows you to reach out to a cause that matters to you and meet people you might not otherwise cross paths with due to a lack of shared interests. If you’re short on time, don’t force yourself to volunteer weekly or even monthly.
Learn to Cook Healthier MealsThis doesn’t have to be complicated either. It may require some planning, especially if healthy recipes aren’t part of your usual meal rotation. Try to set aside one hour a week to plan recipes you want to try and prepare shopping lists to avoid stress and panic in the store.
Cut Back on Alcohol ConsumptionConsider a sober January or designate one week each month when you don’t drink. Who knows, you might find that you feel so good that you no longer crave another cocktail.
Give Yourself AffirmationsAim to provide specific affirmations. For example, instead of repeating “I can do it,” write, “I am a good writer/analyst/designer” or “I am a kind and compassionate leader,” etc. Ambiguity is an excuse.
Take Daily Stretching BreaksHow many times have you sat at the computer all day, perhaps running to the kitchen to microwave lunch before slumping into the chair? Even when it seems like you can’t budge, try to dedicate five minutes each morning and afternoon for a stretching break and take five deep breaths—everything from lower back stretches and hamstring stretches to invigorating stretches that feel like you’ve just taken a walk.
Attend a Comedy ShowThis may seem a bit odd, but remember that most media we consume, whether books or television, isn’t always cheerful. Many comedians use humor to survive tough times in life. Life is complicated, but laughter makes it feel lighter. And laughter with others is invaluable. Trust us, no movie rerun alone with popcorn compares to laughing until you cry with strangers side by side.
Schedule Quarterly Screaming SessionsSometimes you simply need to let it all out. And before you call the idea crazy, consider that scream therapy, while lacking clear, research-backed justifications, is still practiced occasionally. But don’t overdo it and avoid doing it too often.