Kestley Sasaki, Professional Counselor Associate
Heading into a new year often comes with a wide range of emotions and expectations. Many of us may feel excitement at the possibility of a clean slate and new adventures.
Some of us may be making New Year’s resolutions to get physically healthier, improve our relationships, or find ways to boost our happiness.
Every so often, however, we’ll make goals for ourselves that just aren’t realistic to achieve, and it can feel defeating and discouraging.
We all sometimes need the reminder that progress doesn’t have to be linear or fast, and that minor success in small areas can lead to larger achievements in the future.
Practice Gratitude
This is a simple but powerful activity that can change the way you think about the world and your current circumstances. At least once a week, take some time to list five things that you feel grateful for.
No matter how small the items you list may be, this helps you pay attention to positive aspects of your life and increase feelings of contentment and happiness.
Get the Body Moving
If you don’t have the time for detailed workout schedules, plan activities that will let you move your body in ways you enjoy!
Whether you choose to go for a walk in your neighborhood or dance to your favorite song, don’t worry about the calories burned or the amount of time spent exercising. Just have fun and make it as refreshing and restorative as you need.
Limit Your Screen Time
It can be easy to fall into patterns of doomscrolling on social media, but spending hours on your phone can take away from other rejuvenating and energizing activities you may enjoy.
Try setting limits on your screen use and plan other recreational activities-even ones you’ve never tried before.
Schedule Time for Mindfulness and Meditation
The world is always moving fast, and when we get caught up in the daily stress of life, we can forget about the value of slowing down and checking in with ourselves. Try setting aside time for a body scan, a mindful breathing exercise, or a guided meditation script. I personally recommend doing this first thing in the morning or just before bed.
An Optional Tip
Mindfulness Bell is a free app that plays a bell chime either at random time intervals or at an interval you set.
Whenever you hear the sound of the bell, you can take the time to pause and practice a mindfulness exercise of your choice.
Apple users can check out the app here if you would like to learn more about it.
Android users can find an option here.
Practice Compassionate Affirmations
This final idea may be cliché, but I find it’s advice that’s much easier said than it is put into practice.
Find an affirmation that helps you feel good about yourself and practice repeating it whenever you feel you need it. For example, “My best is good enough,” or “I am worthy of success.”
The more we practice compassionate self-talk, the more we start to believe it.
The Big Picture
All in all, the best shame-free goals for mental health are the ones that encourage you to start simple. We can all benefit from being kind to ourselves, celebrating progress, and making time for the things that make us happy.
Don’t worry too much about making major changes or setting goals that feel overwhelming to achieve. Instead, focus on the little wins that you can accomplish.
Take the responsibilities of life day by day. Remember that the more care we are able to show ourselves, the more care we can give to other people.
Let’s head into 2026 with the knowledge and hope that small steps lead to big success and better mental health.
Thanks for reading, and Happy New Year!
