At the start of a new year, we promise ourselves to go to the gym, cook healthier, or pick up a new hobby. Often, this ends with us feeling guilty for not fulfilling these promises Let’s see how we can set up a New Year resolution without guilt-tripping! 

Cut Down

How many things are you planning to do in the upcoming year? Ten? What if we cut it down to five or even two? 

Here is a checklist to identify which goals are actually worth pursuing:

1. Does it solve an everyday problem?

2. Is it your goal or is it an expectation of your partner, friends, or family?

3. Does this goal align with your personal values?

4. Would sticking to this new goal make your life easier?

5. If you are having a bad day or week, would you still be able to commit at least a few minutes of your time, some energy, and attention to this goal?

6. Can you find a place and time to fit this new habit in your routine?

7. If you have to drop some responsibilities, would this goal stay no matter what?

You can add one point each time you answer “yes”. At the end, you have a list of your goals on a priority scale. For example:

• Eating breakfast in the morning - 7 points

• Walking outside every day for 15 minutes - 5 points

• Going to a swimming pool - 4 points

• Getting a PhD in quantum physics - 2 points

Starting with breakfast and a short walk afterward is a feasible New Year’s resolution. You might consider going to a swimming pool, but a PhD might be postponed to later years.

Our mental and physical resources are limited. If you are struggling with ongoing tasks, adding new ones is going to deplete you. Maybe, your resolution should be not taking on any new responsibilities, but getting rid of old ones.

Gamify

Make reaching your goal a game. Immediate rewards along the way, tracking progress toward the goal, coming up with a point system – all of it can support the positive reinforcement of your new behavior. 

To make it easier, download a habit app. We’ve found two helpful options:

• Habitica for Android and iOS

• Finch for Android and iOS

Gamification may be useful if you have neurodivergence or another mental health issue that impacts motivation.

Buddy Up

Add a little accountability: invite your friend or partner to buddy up. Social accountability can increase your chances of sticking to a new routine or goal.  

Here are the ways to partner on a New Year resolution:

• Check in at start of the day what level of motivation both of you have

• Message each other if you complete a milestone and share pictures

• Work together on the goal, for example, meet every week and work in a coffee shop

If you struggle to keep up with a new goal, see if supplements such as Normotim might help your mood and focus. 

Seeing a specialist is also worth considering. Lack of motivation and energy can be a symptom of mental health conditions such as depression.

Learn More About Mental Health:

• Feeling Blue And Depressed On Holidays? Here Are A Few Things You Can Control

• Lithium Is Essential For Human Health

• Feeling Like You Need A Nap After Lunch? Learn How To Beat It