Building Realistic Habits for the New Year: A Mental Health Perspective
As the New Year approaches, it’s easy to get swept up in the excitement of fresh starts and ambitious resolutions. While setting goals is a positive and motivating act, many of us fall into the trap of setting unrealistic expectations that lead to burnout, disappointment, or feelings of failure. A better approach is to build small, sustainable habits that align with your mental health and well-being.
Drawing on insights from experts like James Clear (Atomic Habits) and Charles Duhigg (The Power of Habit), this blog explores how to set small, meaningful goals and create habits that stick—while prioritizing your mental health.
The Problem with Big Resolutions
Many New Year’s resolutions fail because they are too broad, unrealistic, or overly ambitious. For example:
“I’m going to work out every day starting January 1st.”
“I’ll save half my paycheck each month.”
“I’ll completely cut out sugar from my diet.”
While these goals might be well-intentioned, they often don’t account for life’s unpredictability, mental energy, or the time required to make lasting changes. James Clear explains that habits are not formed by making monumental changes overnight but by making small improvements consistently over time.
Start Small: The 1% Rule
Clear’s “1% Rule” emphasizes that tiny changes, compounded over time, lead to significant results. Instead of focusing on an overwhelming goal, ask yourself: What’s one small thing I can do today to move closer to where I want to be?
For example:
If your goal is to exercise more: Start with a five-minute walk each day instead of committing to an hour-long workout.
If you want to improve mental clarity: Begin with one minute of mindfulness or deep breathing instead of a 30-minute meditation.
If you want to save money: Transfer $5 into a savings account weekly instead of trying to overhaul your budget all at once.
These micro-habits may seem insignificant, but they are easier to maintain, build momentum, and lay the foundation for long-term success.
Focus on Systems, Not Just Goals
Charles Duhigg’s The Power of Habit underscores the importance of focusing on the system that supports your goals. Goals are the destination, but systems are the roadmap.
For example:
Instead of saying, “I want to read 20 books this year,” create a system where you read for 10 minutes before bed each night.
Instead of aiming to “eat healthier,” develop a habit of meal-prepping healthy snacks every Sunday.
When you shift your focus to the process rather than the outcome, the pressure to achieve a specific result decreases, and you’re more likely to stay consistent.
Make It Easy: Reduce Friction
One of the biggest barriers to habit formation is friction—the small obstacles that make starting or continuing a habit harder than it needs to be. Clear suggests designing your environment to make positive habits easier and negative ones harder.
Examples of reducing friction:
If you want to work out in the morning, lay out your gym clothes the night before.
If you want to drink more water, keep a filled water bottle within reach throughout the day.
If you want to spend less time on social media, move the apps to a less accessible folder or log out after each use.
Small tweaks to your environment can make a big difference in building habits that last.
Celebrate Small Wins
In her book The How of Happiness, Sonja Lyubomirsky highlights the importance of celebrating small victories to maintain motivation. When you achieve even a tiny goal, your brain releases dopamine, reinforcing the behavior and making you more likely to repeat it.
Ways to celebrate small wins:
Acknowledge progress by journaling about your achievements.
Share your success with a friend or loved one.
Treat yourself to something small, like a cup of coffee or a favorite activity.
Recognizing and celebrating your progress reminds you that growth is happening, even if it feels slow.
Be Kind to Yourself: Embrace Imperfection
Building habits is not a linear process. Life happens, and there will be days when you fall short of your goals. The key is to practice self-compassion and avoid the all-or-nothing mindset.
Clear refers to this as the “two-day rule”: if you miss a habit one day, make it a priority to get back on track the next day. This flexibility allows you to stay committed without feeling defeated by occasional setbacks.
Habits That Support Mental Health
As you plan for the New Year, consider incorporating habits that directly support your mental well-being:
Gratitude Journaling: Write down one thing you’re grateful for daily to cultivate a positive mindset.
Mindful Movement: Choose activities like yoga, stretching, or walking that connect your mind and body.
Digital Detox: To improve sleep and reduce stress, set a boundary, such as no screens after 8 p.m.
Connection: Schedule regular check-ins with friends or family to nurture your relationships.
Final Thoughts
The New Year is an excellent time to reflect on what matters most and take small steps toward positive change. By setting realistic goals, focusing on systems, and embracing imperfection, you can build habits that enhance your mental health and create lasting change.
Remember, growth is a journey, not a sprint. As James Clear wisely says, “You do not rise to the level of your goals. You fall to the level of your systems.” Start small, stay consistent, and celebrate the progress you make along the way.
Here’s to a New Year filled with meaningful, sustainable growth!
References:
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.
Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.
Lyubomirsky, S. (2007). The How of Happiness: A New Approach to Getting the Life You Want. Penguin Press.
Written by Marina Cline, MA, LCMHC-S, PMH-C