Mindful Goal-Setting: How to Create Resolutions That Support Your Mental Health
As the new year begins, we often feel inspired to set resolutions with the goal of “new year, new me”. It is important to acknowledge that traditional goal-setting can at times lead to unnecessary stress, anxiety, or feelings of failure. It is recommended that you use what we refer to as “mindful goal-setting”, which offers a gentler, more compassionate approach that prioritizes mental health and well-being while still fostering growth and change. Here are six tips to help you create realistic, values-aligned resolutions for the year ahead.
Reflect on Your Values
It is important to take time to reflect on what truly matters to you before setting goals. Ask yourself:
What in life brings me joy and fulfillment?
What am I wanting to prioritize in my life in 2025? Setting resolutions that align with your core values ensures they feel meaningful and motivating, rather than allowing them to be driven by external pressures or societal expectations.
Focus on Small, Achievable Steps
At the start of the new year, it can feel tempting to aim for big, dramatic changes, but large, sweeping goals can quickly become overwhelming. Instead, it is recommended you use the “SMART Goal” criteria to break your resolutions into smaller, actionable steps, which are outlined below:
Specific: Clearly define what you want to achieve
Measurable: Ensure your goal has a way to track progress.
Achievable: Set a goal that is realistic given your current circumstances.
Relevant: Align the goal with your values and priorities.
Time-bound: Set a deadline or timeframe for achieving your goal. By focusing on SMART goals, you create a clear and manageable path to success, reducing overwhelm and increasing motivation.
For example, instead of “Exercise more” try this SMART goal, “I will go for a 20-minute walk 3 times per week beginning January 1”
Prioritize Self-Compassion Over Perfection
Resolutions often come with a hidden expectation of perfection. Mindful goal-setting embraces the idea that progress is more important than perfection. If you struggle to meet your goal, respond to it with kindness and curiosity instead of self-criticism. Ask, “What can I learn from this?” and adjust your approach as needed.
Set "Process Goals" Instead of "Outcome Goals"
Outcome goals focus on a specific result (e.g., meditating for 20 minutes every day), while process goals emphasize the actions you’ll take (e.g., practicing mindfulness for 5 minutes a day). Process goals are more flexible and empowering because they focus on behaviors you can control, reducing the pressure to achieve a fixed outcome.
Check-in Regularly
Resolutions shouldn’t be set and forgotten. Schedule regular check-ins with yourself to assess your progress and adjust as needed. Use these moments to celebrate your wins, no matter how small, and to realign your goals with your evolving needs and priorities.
Make Mental Health a Priority
Consider setting resolutions that directly support your mental well-being. This might include:
Practicing mindfulness or meditation for 5 minutes a day.
Setting boundaries to protect your time and energy.
Scheduling regular therapy sessions or self-care routines. Goals that nurture your mental health create a strong foundation for success in other areas of life.
Conclusion
Mindful goal-setting is about creating resolutions that honor your humanity and support your growth without sacrificing your mental health. By aligning your goals with your values, focusing on small steps, and practicing self-compassion, you can approach the new year with a sense of hope and balance. Remember, the journey is just as important as the destination. Here’s to a mindful and fulfilling year ahead!