Beyond the New Year’s Hype
Setting Intentional and Sustainable Resolutions for Mental Wellness and Practical Living.
As January progresses and the initial glitz and buzz of the New Year begins to settle, many of us find ourselves reflecting on the goals and resolutions we hastily made on New Year's Eve. The excitement of midnight celebrations, the burst of energy to embrace change, and potential for newness can sometimes give way to the weight of daily routines. If this sounds familiar, you’re not alone! Research shows that most New Year’s resolutions fall by the wayside before February even begins.
According to a 2023 Forbes study, only 8% of people stick to their resolutions for a full month, with the average resolution lasting just 2–3 months. By year’s end, a mere 6% of resolutions remain intact.
A New Perspective on Resolutions
Why do so many resolutions fail, and how can we approach the concept differently this year to foster mental well-being? The problem isn’t necessarily a lack of effort—it’s often the unrealistic or overly ambitious nature of the goals themselves.
This January (and truthfully speaking in any given time of the year), let’s shift the focus to creating realistic and meaningful goals, or what we like to refer to as “resolutions with intention.” These goals prioritize self-care and mental health while encouraging gradual progress rather than immediate perfection or a grand finale. Whether you’re a teen navigating school stress or an adult managing work, relationships, and personal growth, these resolutions can inspire sustainable change.
Why Resolutions Fail – and How to Make Them Stick
The odds of keeping a New Year’s resolution are stacked against us for a variety of reasons:
Unrealistic Expectations: Setting overly ambitious goals can lead to frustration when immediate results aren’t achieved.
Lack of Planning: Many resolutions are made impulsively without a concrete plan for execution.
Lack of Specificity: Goals that are too broad or vague are harder to achieve.
All-or-Nothing Thinking: The belief that one slip-up equates to failure often discourages people from continuing their efforts.
On the flip side, research identifies several factors that increase the likelihood of success:
Start Small: Goals that are specific, measurable, achievable, relevant, and time-bound (SMART goals) are more likely to succeed. Goals like “meditate for 10 minutes daily” are easier to measure and maintain than vague ones like “be happier.”
Focus on Behavior, Not Outcomes: For instance, aim to spend 30 minutes walking daily rather than trying to lose a specific number of pounds.
Build Accountability: Sharing your goals with supportive friends or family members can help you stay motivated. Journals, apps, or habit trackers can provide visual motivation. Having a friend or family member to encourage you significantly boosts accountability.
Celebrate Small Wins: Rewarding progress, no matter how minor, builds momentum.
Realistic Resolutions for Adolescents
Create a Screen-Time Limit: Reducing daily screen time by 30 minutes can free up time for hobbies or exercise.
Improve Academic Organization: Use planners or apps to keep track of assignments and deadlines.
Start a Gratitude Journal: Writing down three positive things daily can improve mood and outlook.
Realistic Resolutions for Adults
Simplify Your Schedule: Learn to say “no” to non-essential commitments to reduce burnout.
Develop a Budget Plan: Financial stress often impacts mental health; a basic budget can provide peace of mind by providing a guideline.
Incorporate Movement: Aiming for 20 minutes of movement daily—whether walking, yoga, or dance—can boost mental clarity.
Realistic Goals to Consider
When setting resolutions for the new year, it’s important to consider goals that support your mental well-being alongside traditional focuses like physical health, or career success. Mental health goals, such as practicing mindfulness or building stronger connections, are essential for fostering emotional resilience and overall happiness. By choosing realistic and meaningful objectives, you’re more likely to achieve lasting change. Each goal matters because it builds a foundation for balance, growth, and well-being, and with simple tips, they can become a sustainable part of your routine.
Practice Daily Gratitude
Why It Matters: Gratitude improves mental health by shifting focus from what’s lacking to what’s abundant. It enhances happiness, strengthens relationships, and reduces stress.
For Adolescents: Start a gratitude journal to write down three things you’re thankful for each day. For example, “My friend helped me with homework today,” or “I enjoyed playing basketball at school.”
For Adults: Reflect on gratitude during quiet moments, such as before bed or during a commute. Consider expressing thanks verbally to family members, colleagues, or friends to deepen connections.
Tips for Success:
Use apps like Gratitude or Five Minute Journal to track your progress.
Set reminders to pause and reflect on positive moments throughout the day.
Develop Healthy Coping Mechanisms
Why It Matters: Stress and emotional challenges are part of life, but how we handle them makes all the difference. Healthy coping strategies prevent burnout and improve resilience.
For Adolescents: When overwhelmed by schoolwork, practice the STOP skill from Dialectical Behavior Therapy (DBT): Stop, Take a step back, Observe, and Proceed mindfully.
For Adults: Incorporate mindfulness techniques like deep breathing, yoga, or meditation when faced with work-related stress or family conflicts.
Tips for Success:
Try engaging in creative outlets like drawing, journaling, or playing an instrument.
Use structured exercises from DBT or Cognitive Behavioral Therapy (CBT) workbooks to build coping skills.
Strengthen Communication Skills
Why It Matters: Effective communication fosters understanding, builds trust, resolves conflicts, and builds stronger relationships.
For Adolescents: Practice active listening when talking to friends or parents. For instance, instead of interrupting, summarize what they said to show you understand.
For Adults: Use the DEAR MAN technique from DBT for assertive communication—Describe, Express, Assert, Reinforce, Mindfully appear confident, and Negotiate. (Find out more information about our Adult DBT Skills Group).
Tips for Success:
Role-play scenarios to practice communication skills.
Reflect on challenging conversations and identify areas for improvement.
Set Boundaries for a Balanced Life
Why It Matters: Setting boundaries protects your energy and mental health. It prevents overcommitment and ensures you prioritize self-care.
For Adolescents: Learn to say “no” to friends when feeling overwhelmed. For example, “I’d love to hang out, but I need time to finish my project first.”
For Adults: Set clear work-life boundaries, such as avoiding work emails after hours or dedicating weekends to family time.
Tips for Success:
Communicate boundaries clearly and respectfully.
Reassess and adjust boundaries as needed.
Engage in Regular Physical Activity
Why It Matters: Exercise is a proven mood booster. It releases endorphins, reduces anxiety, and improves sleep quality.
For Adolescents: Join a sports team or dance class to stay active while socializing. Even a 20-minute walk can clear your mind after school.
For Adults: Incorporate physical activity into your routine, like a morning yoga session, evening bike ride, or weekend hike.
Tips for Success:
Pair exercise with fun activities, like listening to your favorite podcast or exploring a new hiking trail.
Set realistic goals, such as three workouts per week, to build consistency.
Practice Daily Mindfulness
Why It Matters: Mindfulness is the art of staying present in the moment. Studies show that regular mindfulness practice can reduce stress, improve focus, and boost emotional resilience.
For Adolescents: Commit to practicing mindfulness for 5-10 minutes after school using apps like Calm.
For Adults: Begin each morning with a mindful breathing exercise or a short meditation.
Tips for Success:
Set aside the same specific time for daily mindfulness, like after school, before starting homework or having dinner, etc.
Incorporate mindfulness into daily routines, like focusing on breathing during morning coffee or journaling before bed.
Prioritize Sleep Hygiene
Why It Matters: Sleep plays a critical role in mental and physical health, yet it’s often overlooked in goal-setting.
For Adolescents: Establish a consistent bedtime routine that avoids screens at least one hour before sleep.
For Adults: Optimize your sleep environment.
Tips for Success:
Set an alarm—not just to wake up, but as a reminder to start winding down by engaging in relaxing activities like reading or meditating before bedtime.
Invest in blackout curtains or white noise machines, comfortable bedding, and check the room temperature to create a restful sleep environment.
Foster Meaningful Connections
Why It Matters: Strong social connections enhance mental health and resilience.
For Adolescents: Reach out to a classmate you’d like to get to know better or join a school club.
For Adults: Schedule regular coffee dates or phone calls with close friends.
Example: Host a monthly “connection night” to spend quality time with loved ones.
Tips for Success:
Be intentional by scheduling regular check-ins with friends or family, whether through coffee dates, video calls, or shared activities.
Focus on quality over quantity in interactions to deepen bonds.
Create a Self-Care Toolbox
Why It Matters: A self-care toolbox includes strategies and activities you can rely on during challenging times.
For Adolescents: Write down your favorite songs, activities, or hobbies that help lift your mood.
For Adults: Curate a list of calming rituals like taking a bath, journaling, or spending time in nature.
Example: Create a literal box filled with comforting items like a soft blanket, a journal, and stress-relief tools.
Tips for Success:
Regularly update the toolbox with new items or activities that bring comfort.(e.g., favorite music, hobbies, or walks in nature) and keep it visible as a reminder.
Use the toolbox proactively, not just during stressful times, to build resilience.
Final Thoughts
New Year’s resolutions don’t have to be grand, life-changing declarations. Instead, focus on small, intentional steps that support your mental health and align with your values. By setting realistic, manageable goals and celebrating progress, you’ll build a happier, healthier version of yourself—one day at a time.
Remember: The journey to self-improvement is a marathon, not a sprint. Be kind to yourself along the way, and don’t hesitate to seek support if you need it.
With determination and the right tools, 2025 can be a year of growth and renewal.
If you or someone you know is interested in additional support, reach out to us to schedule a free 15min consultation phone call to discuss how we can individualize services to support your goals.
Resources for Further Growth and Intentional Goal Setting
For Adolescents:
The 7 Habits of Highly Effective Teens by Sean Covey
This book provides relatable advice on goal setting, time management, and building healthy habits, tailored to the challenges teens face. It includes interactive exercises and real-life stories.
For Adults:
Atomic Habits by James Clear
This bestselling book explores the science of habit formation, offering practical tips for building sustainable habits and breaking counterproductive ones. It’s an excellent guide for creating intentional, long-term change.
Disclaimer: The suggestions provided above are solely for informational purposes. Neither I nor this platform has any financial or other affiliation with the authors, publishers, or distributors of these materials. Please choose resources that best suit your unique needs and preferences. The links to external websites that are not maintained or controlled by ACM, LLC. These links are provided for informational purposes only and do not constitute an endorsement or guarantee of the content, accuracy, or safety of the linked websites. By clicking on any external link, you acknowledge and agree that ACM, LLC is not responsible for the privacy practices, security, or content of external sites. We encourage you to review the terms, conditions, and privacy policies of any third-party websites you visit.
Reference(s):
https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/
