Setting Mental Health Goals for the New Year: How to Make Them Stick

Lilla Jones, MA, LPC

The start of a new year often inspires us to set goals and envision a better version of ourselves. While it’s common to focus on physical health or career aspirations, mental health goals are just as important—if not more so—for creating meaningful, lasting change. As a therapist, I’ve seen how intentional goal-setting can empower individuals to improve their mental well-being and overall quality of life. Here are some practical tips to help you set achievable mental health goals for the new year and ensure they stick

At Old Town Counseling, we’re big believers in the power of g0al setting, for goals of all sizes. Let’s explore the real benefits of goal setting and explore how you can weave its principles into your daily routine, offering hope for a brighter future.

Why Mental Health Goals Matter:

Prioritizing mental health isn’t just about addressing challenges like anxiety or depression. It’s also about fostering resilience, cultivating joy, and improving your relationships. Whether you’re new to therapy, a seasoned pro, or just exploring ways to boost your well-being, setting mental health goals can give you a clear direction for self-improvement and self-care.

1. Start Small and Be Specific

One of the most common pitfalls with New Year’s resolutions is setting overly ambitious or vague goals. Instead of saying, “I want to be happier this year,” try something specific like, “I will practice gratitude by writing down three positive moments from each day.” Small, concrete steps are easier to manage and track, making them more likely to stick.

2. Align Goals With Your Values

Your mental health goals should reflect what truly matters to you. Take a moment to reflect on your core values: Is it connection? Growth? Balance? For example, if fostering connection is important, you might set a goal to reach out to one friend or family member weekly to strengthen your relationships. Therapy can also help clarify these values and align your goals with them.

3. Practice Self-Compassion

Change takes time, and setbacks are a natural part of the process. Instead of being hard on yourself when you don’t meet a goal perfectly, approach yourself with kindness and understanding. Self-compassion is a powerful tool that can help you stay motivated and avoid feelings of shame or failure.

4. Incorporate Self-Care Into Your Routine

Self-care isn’t selfish; it’s a necessity. Incorporating regular self-care activities into your mental health goals can have a profound impact. For instance, you might set a goal to meditate for five minutes each morning, go for a walk during your lunch break, or schedule monthly therapy sessions to check in with your emotions.

5. Use the SMART Goal Framework

SMART goals are:

• Specific: Clearly define what you want to achieve.

• Measurable: Include a way to track progress.

• Achievable: Set goals that are realistic given your current circumstances.

• Relevant: Ensure your goals align with your overall well-being.

• Time-bound: Set a timeline for when you want to achieve the goal.

For example, instead of saying, “I want to improve my mental health,” try, “I will attend biweekly therapy sessions for the next six months to work on stress management.”

6. Build a Support System

Accountability can be a game-changer when working toward mental health goals. Share your intentions with trusted friends, family, or a counselor who can support and encourage you along the way. Group therapy or online communities focused on mental health can also provide a sense of connection and shared purpose.

7. Reflect and Adjust

Your goals aren’t set in stone. Life is unpredictable, and it’s okay to revise your goals as needed. Regularly reflect on your progress and make adjustments to ensure they remain relevant and achievable. Journaling, therapy sessions, or quiet moments of introspection can help you stay in tune with your mental health needs.

Make This Year About Mental Wellness

The new year is a perfect time to prioritize your mental health and commit to meaningful change. By setting intentional, achievable goals and using the tips above, you can create a foundation for lasting growth and well-being. Remember, therapy and counseling are valuable resources for support, and self-care is the cornerstone of maintaining your mental health. Here’s to a year of growth, resilience, and joy!

At Old Town Counseling, we can help you expand on your goals and most importantly the reasons behind them. Reach out today to get started!