Holiday Mental Health Tips: New Year, New You (Without the Stress)
Written By: Dr. Marina Zhukova
The New Year is a time of fresh starts and new beginnings for many people around the world. Setting New Year’s resolutions is a tradition in many cultures, as we look forward to the possibilities of the year ahead. From resolving to work out more to pledging to eat healthier, resolutions are meant to help us improve ourselves. However, when we set unrealistic or overly ambitious goals, it can lead to negative consequences for mental health: negative self-talk, guilt, shame, anxiety, and overwhelm. When we fall short, it’s easy to beat ourselves up and feel like we’re failing—leading to a cycle of discouragement and procrastination.
The key to turning resolutions into lasting change is to set SMART goals—specific, measurable, attainable, realistic, and time-bound. Studies on behavioral change have shown that individuals are more likely to succeed when their goals are structured because they provide clear direction and are designed to be achievable. Rather than setting broad, overwhelming goals like “get fit” or “eat clean,” SMART goals break them down into smaller, manageable steps.
For example, instead of saying, “I want to exercise more,” a SMART goal would be: “I will take a 10-minute walk every morning, park farther from the entrance, or use the stairs at work.” These actions are clear, measurable, and easy to incorporate into your daily routine, building confidence and momentum over time.
The same principle applies to eating healthier. Rather than saying, “I’ll eat better,” set a specific goal like “I will add one serving of vegetables to my dinner every day” or “I will swap soda for water at lunch.” These small changes are realistic, sustainable, and help keep the focus on progress rather than perfection.
Here’s the big takeaway: perfection is the enemy of progress. We don’t have to change everything overnight to make real improvements. So, as you look toward the New Year, let’s set SMART goals and embrace the idea that growth happens one manageable, realistic step at a time.