How to Make New Year’s Resolutions That Stick: Tips for Mental Health

Every year, millions of people set New Year’s resolutions with high hopes, only to feel discouraged when they can’t stick to them. If you’ve ever felt this way, you’re not alone. The truth is, lasting change isn’t about being perfect—it’s about finding strategies that work for you. This year, let’s focus on resolutions that nurture your mental health and create real, positive change.

Here are practical tips to help you set mental health resolutions that truly stick.

1. Start Small and Be Realistic

Big, life-changing resolutions can feel exciting, but they can also be overwhelming, which can cause us to stop working towards our goals or create extra stress and anxiety. Instead of setting broad goals like “completely change my life,” focus on small, achievable steps.

For example:

• Instead of “I’ll exercise every day,” try “I’ll move my body twice a week.”

• Instead of “I’ll never get stressed,” aim for “I’ll practice one stress-relief activity this week.”

Small wins add up over time and boost your confidence to keep going.

2. Focus on What Matters Most to You

Resolutions should reflect your personal values, not what you think you should do. Ask yourself:

• What will make me feel happier or more fulfilled?

• What’s been weighing on my mind that I want to address?

When your goals are meaningful to you, it’s easier to stay motivated.

3. Break Your Goals Into Manageable Steps

Big goals can feel daunting, but breaking them into smaller steps makes them more achievable. For instance:

• If your goal is to “start therapy,” your first step could be researching local therapists with a simple search like ‘therapists near me in Chicago’ or booking a consultation.

• If you want to “practice mindfulness,” start with just five minutes a day.

Taking it step by step helps you build momentum without feeling overwhelmed.

4. Write Down Your Resolutions

Writing down your goals makes them feel more real and helps you stay focused. Keep your resolutions somewhere visible—like on your fridge, in a journal, or the notes app in your phone—as a daily reminder of your intentions.

Journaling about your progress can also help you reflect on what’s working and what you might need to adjust.

5. Build Resolutions Around Positive Habits

Instead of focusing on what you want to stop doing, think about what you want to start doing. Positive habits are easier to build and maintain than focusing solely on breaking negative ones.

For example:

• Replace “I’ll stop procrastinating” with “I’ll spend 10 minutes organizing my day each morning.”

• Swap “I’ll stop worrying so much” with “I’ll practice deep breathing when I feel anxious.”

Positive habits reinforce growth and create lasting change.

6. Practice Self-Compassion

Change is hard, and setbacks are part of the process. When you stumble, remind yourself that it’s okay. Be kind to yourself and focus on progress, not perfection.

If you miss a day or fall back into old habits, don’t give up. Simply start again. Self-compassion is a powerful tool for staying motivated.

7. Get Support From Others

Having someone to cheer you on can make all the difference. Share your goals with a trusted friend, family member, or therapist.

Consider creating accountability systems, like:

• Weekly check-ins with a friend.

• Joining a support group or community with similar goals.

• Working with a therapist to navigate challenges and stay on track.

You don’t have to do it alone—support helps you stay motivated and encouraged.

8. Celebrate Your Wins (Big and Small)

Every step forward is worth celebrating, no matter how small it seems. Did you attend your first therapy session? Great job! Did you take a five-minute walk instead of scrolling on your phone? That’s progress!

Celebrating wins reinforces your efforts and reminds you of how far you’ve come.

9. Be Flexible and Adaptable

Life happens, and your goals may need to shift. That’s okay! If you find that something isn’t working, adjust your approach rather than abandoning your resolution entirely.

For example:

• If you set a goal to meditate daily but keep forgetting, try using a meditation app with reminders.

• If journaling feels too time-consuming, try jotting down just one sentence a day.

Flexibility helps you stay committed even when circumstances change.

10. Connect Resolutions to Your Mental Health

When resolutions focus on improving your mental health, they naturally become more rewarding. Consider goals like:

• Practicing gratitude daily.

• Scheduling regular “me time” to recharge.

• Learning how to set boundaries with others.

Resolutions tied to emotional wellbeing can lead to lasting positive change in your life.

Why Therapy Can Help Your Resolutions Stick

Therapy provides a supportive space to explore your goals, identify potential roadblocks, and develop strategies to overcome them. A therapist can help you:

• Build self-awareness around your habits and behaviors.

• Stay accountable without being hard on yourself.

• Learn new tools to cope with stress, anxiety, or self-doubt.

If you’re ready to invest in yourself, therapy can be a transformative way to achieve your New Year’s resolutions.

Making This Year Different

The New Year is an opportunity to focus on growth, healing, and self-discovery. By setting realistic, meaningful goals and giving yourself grace along the way, you can create lasting changes that support your mental health and happiness.

If you’re looking for guidance or support, our therapists are here to help you every step of the way. Let’s make this year the one where you truly thrive.

Ready to take the first step? Contact us today to book a consultation and start your journey toward a healthier, happier you.

Therapist Near You in Chicago and Illinois

At Mindful Healing Counseling, we understand the challenges and stress that life can bring. That's why our team comprises several therapists specialized in working with a variety of concerns and offering counseling services virtually to individuals residing in Chicago and throughout Illinois.

Our therapists are experienced and trained in working with people dealing with various concerns such as anxiety, trauma, depression, pregnancy and postpartum concerns, relationship difficulties, life transitions, setting boundaries, managing family dynamics, navigating grief, and more. We prioritize providing affirming spaces for BIPOC and LGBTQ+ individuals. We offer a range of evidence-based treatments including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), mindfulness-based approaches, relational therapy, and more. Our services extend to adults of all ages, as well as teens, college students, couples, and families.

Reach out today! You can contact us by filling out our contact form or by calling or texting us at 708-419-3171. We're here to support you every step of the way.