We’ve all seen it before. The days of December are flying by and there you are—hand clenching your pen, hunched back, trying to come up with the perfect list: your New Year’s resolutions.  More and more adults in America set New Year’s resolutions. Last year, an estimated 74% of the U.S. adult population set at least one. 

Many of us struggle with perfectionism and deciding on New Year’s resolutions can add stress to a process that’s supposed to be helpful. Fortunately, evidence shows that optimal goal setting promotes mental health when the goals are measurable, obtainable, psychologically safe, and prioritize health and wellness. 

Goals are better if they incorporate self-compassion and positivity. ADAA member Karen Cassiday, PhD, explains:  “If you want to be less negative, less complaining and more optimistic, make a pact with your friends and yourself to limit the negative news, to avoid complaining and to find the funny and the uplifting every day.” 

Three Easy Ways to Prioritize Mental Health in Setting New Year's Resolutions

1. Make your New Year’s resolutions measurable and specific—better yet, make them “SMART :”

As featured in journals of the National Institutes of Health, SMART goals are Specific, Measurable, Achievable, Realistic, and Timed. By incorporating the SMART guidelines into your 2022 New Year’s resolutions, you are promoting the attainment of your goals while prioritizing your mental health and overall wellbeing. 

An example of a SMART New Year’s resolution could be: “I will do 15 minutes of mindfulness meditation per day, five days per week, using the sequence of meditations provided by a meditation app.  I will do this every week in 2022.” What makes this goal “SMART” is that it is specific and measurable (“15 minutes,” “five days per week”), and therefore it is achievable. 

2. In addition to SMART resolutions, make them flexible and allow tweaks as needed.

Give yourself flexibility on when to set and start your New Year’s resolutions, and when to adapt your resolutions to something more successful. Tweaks are natural and productive. Sticking to resolutions even though your circumstances have changed won’t allow you to fulfill them and may only add to stress.

ADAA member Kathariya Mokrue, PhD, explains that overwhelming lists are inferior  to narrowed, concrete plans: “It can feel overwhelming to have a long list of things to do differently, so start with two or three... Develop concrete plans, jot them down, monitor how they are working—or not working—and then re-evaluate after a couple of weeks.” Mokrue adds: “If you need to tweak them, give yourself time to do that.” 

3. Incorporate self-compassion into your resolutions.

As you seek to have your New Year’s resolutions guide your health and wellness in 2022, consider self-compassion, incorporating the ideals of self-love, and kindness into your goal setting. 

ADAA member Kimberley Quinlan  explains the value of turning some of our attention positively inward: “Self-compassion is tending to our struggles with warmth, empathy, and a genuine desire to care for ourselves during difficult times.” In addition, Quinlan challenges misunderstandings about the concept: “Many people are fearful that practicing self-compassion will result in one becoming self-absorbed, selfish, or lazy, to name just a few of the concerns.” Rather, self-compassion is a proven antidote to the self-criticism that blocks us from achieving our goals. It also allows us the treat of kindness that we might typically only reserve for our best friend or child. 

An example of a self-compassion-fueled New Year’s resolution could be: On the last day of every calendar month in 2022, I will write down one success that I had at work, and then I will reward myself for the accomplishment. This is a similar treat that I would give to a dear friend for their success.

Start Drafting your New Year’s Resolutions Today 

By making  your New Year’s resolutions “SMART,” flexible and adaptable , you are gifting yourself a path to better health and overall wellbeing in 2022.

Questions for You to Answer in the Comments Below:

1. In what ways might you try to make your New Year’s resolutions specific, measurable, achievable, realistic, and timed (SMART)? 
2. Does creating New Year’s resolutions cause you stress or anxiety?
3. In what ways might you try to incorporate self-compassion into your New Year’s resolutions ?   
4. What do you hope to achieve in the new year?