New Year, New Me: How to Build Resolutions that Stick
New Year, New Me: How to Build Resolutions that Stick
Happy (almost) 2025! As we finish out the end of one year and begin another, we are granted a fresh opportunity to set new goals, create change, and envision a brighter future for ourselves. The mantra “New Year, New Me” often serves as a powerful motivator for those looking to implement lasting change in their lives, but how often are we continuing to meet these goals past the month of January?
On this week’s episode of the More Than A Therapy Couch podcast, we sit down with Grace Caputo, LPC an experienced mental health therapist to discuss the “New Year, New Me” mindset and practical ways to set realistic goals, build lasting habits, and find a healthy balance without burning out.
How to Set Realistic & Healthy New Year’s Resolutions
In order to create realistic, attainable, and lasting New Year’s Resolutions, there are several tips that one can implement. Caputo walks us through some of the skills she works on in sessions with clients looking to build healthy habits.
Prioritize Routines over Resolutions
One of the reasons many resolutions “fail” is because they are too ambiguous or too strict. Vague goals like “lose weight” or strict goals like “lose 50 pounds in x months” can feel overwhelming and ultimately lead to feelings of guilt and inadequacy. Caputo suggests focusing on building routines that allow for flexibility and leniency. An example of a routine that may be more realistic than the resolutions mentioned above, is to try to go for a walk a few times a week. This goal prioritizes building healthy habits that can be adjusted day-to-day based on your energy levels and mood.
Understand the “Why” Behind Your Goals
Before setting resolutions, it is important to reflect on why they matter to you. Are you pursuing a healthier lifestyle to boost energy or because you feel societal pressure? Are you chasing career growth out of passion or fear of stagnation? Having a strong “why” can help motivate you on days participating in our routines feels overwhelming.
Focus on Progress, Not Perfection
If someone you loved was starting something new, would you build them up or tear them down? Caputo stresses the importance of approaching ourselves with the same kindness we approach our loved ones with. She shares that “our best is going to look different everyday and on the days when we feel we are falling short let’s acknowledge the small wins.” By celebrating small wins and staying compassionate with yourself, you can help maintain momentum and avoid the all-or-nothing mindset that derails many resolutions.
Try Habit Stacking
Habit stacking is a technique to subtly add new behaviors into your everyday routine by pairing them with existing habits. For example, if you want to work on mindfulness, an example of habit stacking would be to practice a five-minute meditation while enjoying your morning cup of coffee. By implementing small changes into your existing routine, you may increase the likelihood that you regularly engage with the new habits in a manner that is less overwhelming than trying something entirely new.
Stick with it! Change takes time.
Statistically, many individuals lose momentum on their new goals within two weeks of setting them. Caputo shares that specifically “Day 19 is known for “quitting” on our resolutions. I think it’s because we are focusing on what we want to change or a lack mentality as opposed to how do I want to feel and what does that look like.” By shifting our mentality surrounding our behaviors, we can push through the initial period of change and build lasting habits that support us when we need it.
Mental Health-Related Resolution Ideas
Looking for some resolution ideas that can help support you and your mental health in the New Year? Here are some examples to get your thoughts flowing on what kind of routines you’re looking to implement in the New Year!
Practice gratitude by journaling three things you are thankful for daily.
Try setting boundaries to protect your energy and prioritize self-care.
Learn a new relaxation technique, like progressive muscle relaxation or deep breathing.
Consume healthier content online, such as self-help podcasts or audio books.
Commit to regular therapy sessions to deepen self-awareness and growth.
While New Year’s is a great time to reflect, reset, and redefine our goals, new habits and routines can be implemented at any point in time. Caputo tells viewers “the reality is we all will face challenges and pain someday. Routines teach us we can get back on track. When I am locked into my routine I am telling myself “I got me” and that is one of the most reassuring gifts you can give yourself.”
When should I see a professional?
Your “New Year, New Me” endeavor doesn’t have to be a solo journey. At Tree of Life Counseling Center, our team of experienced professionals are dedicated to helping you achieve your goals and build the life you want. Whether you are navigating stress, seeking better relationships, striving for personal growth, or more, therapy can be a powerful tool to support your resolutions.
Ready to make your resolutions a reality? Contact our team today to schedule your first session. Let’s make 2025 a year of transformation and growth, together.
About Tree of Life Counseling Center
At Tree of Life Counseling Center in Princeton, NJ and Freehold, NJ, we have an experienced team of 50+ clinicians to help support you, and your family, through whatever you may be facing. Schedule an appointment today by calling 732-393-8391 or filling out an online form at https://www.treeoflifecc.org/start-today
