We are just into the start of the new year, yet you may already feel the pressure of keeping up with the grand, life-changing resolutions you set—or even struggling to get started. While well-intentioned, these lofty goals can often feel overwhelming and stressful. Especially if you suffer from anxiety or OCD, new year resolutions can trigger cycles of doubt, perfectionism, or rumination. Instead of adding to your stress, let’s focus on setting or adjusting resolutions to be realistic, compassionate, supportive of your well-being, and achievable.
Start Small and Stay Grounded
Big goals can feel exciting at first, but they’re often overwhelming in the long run. Instead of jumping into massive changes, try breaking your goals into smaller, actionable steps. For example, if you want to start running, begin with a simple commitment like jogging for ten minutes three times a week or walking once or twice a week. These smaller steps make your goals more approachable and set you up for success by building confidence with each accomplishment.
Align Your Goals with Your Values
When thinking about your resolutions, it’s important to ask yourself what truly matters to you. Goals that align with your values—rather than external pressures like social media comparisons or perfectionistic standards—are more likely to bring meaning and satisfaction to your life. By linking goals to values, you increase your likelihood of following through with what you set out to achieve.
For instance, if you value connection, focus on spending quality time with loved ones instead of setting arbitrary targets like “making X number of new friends.” Similarly, if developing your creative side is important, explore ways to integrate it into your daily life, such as journaling, painting, or drawing. Aligning your goals with your values keeps them grounded and meaningful.
Make Your Goals Specific and Measurable
Vague resolutions can leave you feeling stuck because they’re hard to define or track. Instead of saying, “I want to get healthier,” try something more specific, like “I’ll take a 20-minute walk three times a week” or “I’ll drink four glasses of water every day.” Specific goals provide a clear sense of direction and make it easier to celebrate your progress.
Tracking your progress can also help you stay motivated. For example, if your goal is to read more, set a measurable target like reading five to ten pages a day. Not only does this give you a tangible way to track your efforts, but it also helps you see the progress you’re making over time.
Focus on the Journey, Not Just the Destination
Goals centered on results can sometimes feel overwhelming or discouraging, especially if progress is slow. Instead of worrying about outcomes, shift your attention to the actions you can take regularly or daily. For example, instead of saying, “I want to stop worrying,” reframe it as, “I’ll set aside five to ten minutes daily to practice mindfulness and acknowledge my worries so I can refocus on the present.”
Similarly, if getting healthier is your goal, focus on preparing one healthy meal each day or exercising regularly instead of aiming for—and constantly checking—a specific number on the scale. This process-oriented approach allows you to celebrate small wins along the way, reinforcing your efforts and keeping you motivated.
Write It Down and Be Flexible
There’s something powerful about writing down your goals. Putting them on paper makes them feel more real and provides a tangible reminder of what you’re working toward. A journal can be a great tool for reflecting on your progress and adjusting goals as needed.
It’s also important to remember that life doesn’t always go as planned. Resolutions should be flexible. Think of them as a guide rather than rigid rules. Sometimes, despite our best intentions, life gets in the way. Instead of becoming frustrated or feeling shame if something isn’t working, give yourself permission to reevaluate and adjust your approach. Flexibility shows self-compassion and adaptability—not failure.
Celebrate Wins (Yes, Even the Small Ones!)
Every step forward is worth celebrating, no matter how small it may seem. Acknowledging progress reinforces your efforts and keeps you motivated. Treat yourself to something enjoyable, whether it’s your favorite snack, a relaxing evening, or simply a moment to reflect on how far you’ve come.
Remember, progress isn’t always linear, and setbacks are part of the journey. The key is to focus on the next small step rather than getting stuck on what didn’t go as planned.
Prioritize Mental Health and Practice Self-Compassion
When setting resolutions, don’t forget to prioritize yourself and your mental health. Goals like practicing mindfulness for five minutes a day, exercising regularly, scheduling consistent therapy sessions, or taking intentional self-care breaks can significantly improve how you feel and cope with stress.
Think of yourself as a pitcher of water. If you consistently pour out your water for everyone and everything else in your life, at some point, you’ll run out. Taking time to refill your pitcher—whether through rest, relaxation, or other forms of self-care—is essential.
Self-compassion is equally important. Managing goals, especially when dealing with anxiety or OCD, isn’t always easy, and tough days are normal. When you’re feeling self-critical, try speaking to yourself as you would to a friend. Remind yourself that setbacks are part of the process and that focusing on the present and the journey—not just the destination—is what matters.
Final Thoughts
The start of a new year is an opportunity to create resolutions that support your well-being and personal growth. By focusing on small, realistic goals and treating yourself with kindness, you can make meaningful changes that last. Remember, resolutions are about progress, not perfection. Celebrate each step you take toward aligning with your values and achieving your goals.
If you’re ready to explore positive changes this year and need additional support, consider reaching out to professionals, seeking therapy, or connecting with loved ones. Let’s prioritize kindness, achieving goals, and enjoying the journey this year.
⚠️ Disclaimer:
The information provided in this post is for educational and informational purposes only and is not a substitute for professional mental health treatment or advice. If you are struggling with OCD, anxiety, or other mental health concerns, please consult a licensed healthcare provider or therapist for personalized care.
