Top Self-Care New Year’s Resolutions for Better Mental Health

New Year’s resolutions and mental health go hand in hand. So, as we prepare to step into a new year, this is the perfect opportunity to reflect on how we can better care for our minds and well-being. As a mental health professional, I have gathered some resources from which I hope you can benefit.

Time for self-care!

BE GOOD TO YOURSELF

Show yourself compassion no matter what you went through this year or are going through right now. Treat yourself kindly. Self-compassion researcher Kristin Neff explains that compassion includes understanding one’s problem and allowing for mistakes instead of looking for perfection. 

If you have failed, you have failed. One behavior does not determine who you are. Allow yourself to make mistakes and understand why you have made them. Instead of dwelling on the difficulty of your problems and feeling stuck, try taking care of yourself gently. 

Studies by Lisa Yarnell and Kristin Neff have shown a positive relationship between self-care and well-being. Stanford University Professor Carol Dweck proposes that a growth mindset can help people be more flexible, learn from mistakes, take feedback as a gift, and see setbacks as opportunities for development. Social Psychologist Serena Chen adds that self-compassion allows people to adopt a growth mindset. 

You can test your self-compassion here with a very short survey: https://self-compassion.org/test-how-self-compassionate-you-are/

IMPLEMENT A NEW SELF-CARE ROUTINE

It doesn’t matter how small or big it is, implementing a new treatment for yourself can be a nourishing New Year’s resolution for mental health. Whether it  be a foot massage, going to a comedy show, or doing meditation at home, try to do something you have never done before, or that you’ve been postponing due to your busy schedule. 

If you normally relax with yoga or similar slow exercises, try the opposite and observe the new physiological effects. How about boxing or Krav Maga? Self-care does not mean that you have to follow whatever everybody else is doing; find out what works best for you. If you tend to run or do fast-paced exercises, try walking slowly in the park and notice how your thoughts change.

TAKE TIME OFF FROM WHATEVER YOU ARE DOING

Life is stressful, but the holidays should be a time when you allow yourself to slow down, relax, and tune into your feelings. Pick a nice notebook you’d enjoy writing in, and start writing your thoughts and emotions, maybe beginning with your healthy New Year’s resolutions. Or, buy yourself a book you’ve been postponing reading, or try baking yourself a cake! Slow yourself down and get a good night’s sleep. Break your routine of binge-watching on Netflix to unwind. Studies show that screen time is associated negatively with psychological well-being.

Prioritize Mindful Eating

Dieting and weight loss are common New Year health resolutions, with as many as 34% citing losing weight as a top priority for the upcoming year. But shifting the focus to mindful eating can have a more lasting impact. Instead of getting caught up in calorie counting and restrictive diets, consider eating mindfully as a self-care New Year’s resolution this year. Think about it: when was the last time you paid attention to what you were eating and how it made you feel? Do you ever take the time to savor each bite, noticing the flavors, textures, and even the emotions that come with it? 

Mindful eating is about tuning into your body’s signals and recognizing when you’re truly hungry versus eating out of habit or emotion. It’s not a diet, and the goal isn’t necessarily to lose weight, eliminate certain foods, or prioritize others. It’s a self-care practice that encourages you to slow down and appreciate your meals, leading to better digestion and satisfaction. And the best part is that, over time, this can help you make healthier food choices naturally, without the pressure of a strict diet plan. 

Practice Daily Gratitude

When we think of New Year’s resolutions, mental health is often at the top of the list, and practicing daily gratitude is a great way to support that goal. Gratitude is a quick, easy, and completely free way to bring more happiness and positivity into your life. The goal is to take a moment each day to recognize and appreciate the goodness in your life, no matter how small. Maybe it’s the warmth of your morning coffee, a kind word from a friend, or simply the fact that you got through the day. 

Gratitude is powerful because it changes how we experience our daily lives. Many studies have shown that people who take a moment to be thankful for what they have tend to be happier and less depressed. And as gratitude becomes a habit, you’ll find yourself not getting caught up in what’s wrong or what’s missing, but instead noticing the little things that bring you joy. Plus, it can make a big difference in how you handle challenges and setbacks, helping you stay resilient and optimistic. 

Create a Digital Detox Plan

We live in a hyper-connected world where it’s easy to feel overwhelmed by the constant barrage of notifications, emails, and social media updates. So why not make a digital detox part of your self-care resolutions to regain control over your time and mental space? A digital detox doesn’t mean going off the grid entirely, but rather setting boundaries that allow you to disconnect from the noise and reconnect with yourself. You can begin by identifying the areas where you feel most overwhelmed — maybe it’s social media, work emails after hours, or the endless doomscrolling — and set aside specific times during the day when you’ll unplug from your devices.

Implementing a digital detox strategy can lead to noticeable improvements in your mental clarity, stress levels, and even sleep quality. Research shows that carving out tech-free moments, such as the first hour after waking up or the time before bed, can help reduce symptoms of depression and help you develop a healthier relationship with technology, making it easier to focus on what truly matters and start the new year with a clearer, more balanced mind.

Move Your Body Regularly

Working out regularly is one of the most popular self-care New Year’s resolutions, and for good reason: exercise is one of the best ways to boost your health, well-being, mood, and energy levels. And the great news is that it doesn’t have to be complicated. You don’t need to spend hours at the gym or follow an excruciating workout plan. Instead, think about how you can weave more movement into your everyday life and find activities that you enjoy to make them a regular part of your daily routine. 

The beauty of moving your body regularly is that it’s highly adaptable to your lifestyle and preferences. You can start small, with just a few minutes of activity each day, and gradually build up as you find your rhythm. Maybe it’s taking a walk during your lunch break, trying out a new fitness class, or even just stretching before bed. The important thing is to make it a habit, something you look forward to rather than dread. 

Set Healthy Boundaries in Relationships

When it comes to New Year’s resolutions for better mental health, it’s always a great idea to look at our relationships and see where we might need to set some healthier boundaries. Relationships are a huge part of our lives, and while they can be incredibly rewarding, they can also be a source of stress if we don’t give them enough space to breathe. Setting boundaries means contemplating what you need to feel respected, supported, and valued, and then communicating those needs to the people around you. It might mean saying no to certain demands, taking time for yourself without guilt, or being honest about your feelings and expectations.

To be clear, creating and maintaining healthy boundaries isn’t about building walls or distancing yourself from others; it’s about fostering balanced and respectful relationships. When you set boundaries, you’re not just protecting your mental health — you’re also paving the way for more fulfilling connections where both you and the other person can thrive.

Declutter Your Living Space

Believe it or not, our surroundings directly impact our mental state. You’re more likely to feel stressed and overwhelmed when your space is cluttered or disorganized. In a study by the Princeton Neuroscience Institute, researchers found that having multiple visual stimuli present within your range of view can overwhelm the brain and make you more easily distracted. Visual clutter competes for attention, making concentrating on tasks harder and often increasing anxiety.

Decluttering your living space helps reduce these visual distractions, allowing your mind to relax and work towards improving your mental health. New Year’s resolutions often focus on self-improvement, and simplifying your environment is a great first step that can lead to a more centered state of mind. Start with small areas, like a single drawer or a shelf, and gradually work through your home, if needed. The process of removing unnecessary items and organizing what’s left will make you feel lighter and more in control, setting the tone for a more productive and organized year ahead.  

Seek Professional Help in Therapy 

Taking the step to prioritize yourself by going to therapy is one of the best things you can do for your mental health. Yet, one of the biggest misconceptions about therapy is that it’s only useful when you need to “fix” something that’s “broken.” 

In reality, therapy sessions are a space for growth, understanding, and equipping yourself with the tools needed to navigate life with more resilience and empathy. It’s where you can explore your thoughts and feelings, get to know yourself a little better, and develop strategies to manage stress, anxiety, or any challenges you might be facing. Whether you’re dealing with specific issues or just trying to gain a deeper understanding of yourself, therapy can be a life-changing and incredibly rewarding part of your New Year’s self-care routine. 

Prioritize Your Mental Health in the New Year with Citron Hennessey 

No matter how busy or stressed you feel this holiday season, self-care is always just a deep breath away. Taking care of yourself is more important now than ever before, and therapy can be a powerful tool to help you navigate whatever life throws your way. Remember, you have multiple resources at your fingertips that can support you through challenging times and help you thrive in the new year. If you’re ready to make your mental health a priority, we’re here to help you find your therapist and start your journey toward a healthier, more balanced life. Enjoy the season, and take care of yourself — you deserve it!

REFERENCES

Dweck, C. S. (2006). Mindset: The new psychology of success. New York, NY: Random House.

Wang, T. L., & Vella-Brodrick, D. A. (2018). Examining Screen Time, Screen Use Experiences, and Well-Being in Adults.

Yarnell, L. M., & Neff, K. D. (2013). Self-compassion, interpersonal conflict resolutions, and well-being. Self and Identity, 12(2), 146-159.

https://hbr.org/2018/09/give-yourself-a-break-the-power-of-self-compassion