21 New Year’s Goals for Your Mental Health

December 16, 2025

If you’ve ever set a New Year’s resolution and abandoned it a few weeks later, you’re not alone. A Forbes Health survey shows that most people give up their resolutions within the first four months of the year.

But why is it so hard to stick with them? “What I see most often is that people don’t create a plan they can actually stick with,” says Licensed Marriage and Family Therapist Chelsea Vinas. “Sometimes the goal is so big that even taking the first step feels overwhelming. People also tend to focus only on the end result instead of noticing and celebrating the progress they make along the way.”

The type of goal you set can also make a big difference. According to researchers at Baylor College of Medicine, the goals you make that stick tend to focus on your overall well-being—things like reducing stress and taking care of your mental health.

We’ve put together a list of 21 simple, meaningful New Year’s goals to support your mental health this year, plus expert tips to help you stay motivated and on track.

Tips for keeping your New Year’s goals

No matter what your goals are for the coming year, these tips may make them easier to achieve. And, if you’re still working on last year’s resolutions, they can also help you finish the year strong.

Start small

“If you’re struggling to make progress, the first step is probably too big,” says Vinas. “Try making the first step so small and doable that it’s hard to miss, which will create momentum to continue on.” 

Try habit stacking

Instead of starting from scratch, build your new habit onto something you already do. “Habit stacking” makes the goal part of your existing routine.

For example, “After my morning coffee, I’ll drink a glass of water” or, “After I turn off my alarm, I’ll write down one thing I’m grateful for.”

Align your goals to your values

“When setting goals, ask yourself, why is this important to me?” says Vinas. Connecting your goal to a deeper reason can help you stay focused, especially when things get tough.

Writing your goals down, and including your “why,” can also increase your chances of following through. 

Loop in a friend

Telling someone about your New Year’s goals can help you stay accountable and give you a boost when your motivation starts to fade. 

Celebrate small wins

Progress isn’t just about big milestones—it’s about consistency. That could mean showing up, sticking with a habit for a week, asking for help, or doing something outside your comfort zone. Celebrating those wins builds confidence and keeps momentum going.

New Year’s goals: 21 ideas for improving your mental health

Want to set a New Year’s resolution that actually sticks, and feels good? These 21 ideas are simple, doable, and designed to support your mental health all year long.

1. Spend more time outside

Spending time in nature is proven to help lower stress and anxiety levels. Even a 10-minute walk, stretching after work, or sipping your coffee outside can help you hit the mental reset button. 

2. Try meditation

Regular meditation may lower stress, improve focus, and help you sleep better. If you’re new to it, start with a guided video to help you get the hang of it.

3. Schedule your self-care

We all say we want to make time for self-care, but then life happens. Block time for it on your calendar like you would any other priority.

4. Start a gratitude practice

Instead of focusing your New Year’s goals on what’s missing, try noticing what’s already good. Gratitude can boost happiness, improve sleep, and strengthen relationships.

5. Cut back on screen time

Excessive screen time is linked to decreased grey matter in the brain. Try simple swaps like keeping your phone out of the bedroom, deleting a social app, or starting your day screen-free.

6. Delegate something

You don’t have to do it all. Asking for help, at home or at work, helps lighten your mental load and prevent burnout. 

7. Say no

Saying “no” can be hard, but it’s a powerful form of self-care. It protects your time, energy, and peace of mind.

8. Prioritize sleep

There are so many benefits of getting enough sleep: better mood, memory, concentration, and stress management. Create a calming bedtime routine and aim for consistency—your brain will thank you. 

9. Practice mindfulness

Mindfulness is the practice of fully tuning into the present moment and accepting it without judgment. Pause, notice what’s around you, and gently bring your mind back to the present moment when it wanders. “Taking time to pause and reflect on the environment in moments we may take for granted can help decrease anxiety,” says Vinas.

10. Nurture your relationships

Strong social connections help reduce stress, combat loneliness, and remind you that you’re not alone. Send a quick text. Make that dinner plan. Practice asking for what you need in relationships and receiving feedback. 

11. Ditch the negative self-talk

Standing up to your inner critic is a New Year’s resolution that can shift your entire mindset. The way you speak to yourself shapes your self-esteem and mood, and negative self-talk is also strongly linked to conditions like depression. Taking time to challenge these negative thoughts is a powerful first step toward breaking the negativity cycle.

12. Try something new

Growth begins when we step outside our comfort zone. If you don’t have a specific goal in mind or a hobby you’d like to pursue, try simply setting a resolution to shake up your routine in small ways like trying a new food, visiting a store you’ve never been to, or signing up for a class.

13. Take a trip

“Go on a road trip, discover a new place, go back to a place you enjoyed, plan a trip for you and your loved ones, or go on a solo trip,” suggests Vinas. Travel gives your brain a boost and your stress a break.

14. Move more

A lot of New Year’s resolutions center around exercise, but you don’t have to have lofty weight-loss or muscle-building goals to benefit from a little extra movement. Try a short walk outside, a dance break, or a bike ride to lift your mood and energy.

15. Make time for fun

Joyful, unstructured moments help relieve stress and remind you that life isn’t only about productivity. Whether it’s revisiting a forgotten hobby, planning something spontaneous with friends, or simply setting aside time to do something that makes you laugh, building fun into your routine can boost your mood and help you recharge.

16. Declutter your space

Decluttering can have a surprisingly calming effect, even if it’s just a drawer or shelf. A tidy environment often leads to clearer thinking, reduced stress, and a greater sense of control, making it easier to relax and focus.

17. Drink less alcohol

You don’t have to quit completely. Try cutting back or joining a dry month challenge. Your mood, sleep, and energy may improve more than you expect.

18. Start journaling

Journaling can have a powerful effect on your mental health. It can help you process emotions, track thought patterns, and release stress. Prompts can help if you’re not sure where to start.

19. Breathe deeply

A few slow, intentional breaths can help reduce anxiety, lower stress levels, and create a sense of mental clarity. Set aside a few minutes a day to make it a regular habit or use it during stressful moments to get quick relief.

20. Ask for help

New Year’s goals often revolve around solo activities, reinforcing the idea that we need to carry all of our needs and worries alone. But asking for help—whether it’s with household chores, work tasks, or something bigger—can make life feel less overwhelming and even help us build a greater sense of connection. 

21. Try therapy or coaching

Talking to a mental health provider is one of the best long-term investments for your well-being. Whether you want to work through emotional challenges, heal from past trauma, or work with a coach to create a strategy for personal growth, the benefits of working with a qualified professional often extend long beyond your sessions, helping you better navigate life’s ups and downs. 

Be kind to yourself

You won’t stick to every goal perfectly, and that’s OK. What matters is the effort, not perfection. “Even if you don’t follow through on everything, setting goals gives life meaning and direction,” says Vinas. “If you find yourself in a position of not following through, it’s a great opportunity to get curious, not critical.”

And if you need a little help identifying New Year’s goals or staying motivated, a therapist or mental health coach can help you reset, refocus, and find a path that works for you.