Compassionate New Years Resolutions
Compassionate New Years Resolutions
By Lucy Lewis, Assistant Psychologist and Dorset Mind Ambassador
As we step into the new year, many of us feel inspired to set resolutions. While the desire to grow and improve is admirable, it’s easy to fall into the trap of setting overly ambitious goals or becoming harsh with ourselves when things don’t go as planned. This year, why not approach your goals with a sense of compassion?
SMART Goals with a Compassionate Twist
A great way to start is by using the SMART framework: Specific, Measurable, Achievable, Relevant, and Time-bound. SMART goals provide structure, making it easier to stay on track. For example, instead of saying, “I want to exercise more,” you could set a goal like, “I will go for a 20-minute walk three times a week.”
But here’s the key: while SMART goals are helpful, they should also leave room for flexibility and kindness toward yourself. Life happens, and perfection isn’t the goal—it’s progress.
Let Go of the “Streak” Mentality
Many of us are drawn to streaks when tracking our goals—how many consecutive days we’ve exercised, meditated, or avoided a bad habit. But streaks can become demotivating when life gets in the way, and we miss a day. Instead of focusing on maintaining an unbroken chain, shift your mindset to minimize “blips.”
For instance, if your goal is to practice mindfulness, aim to have fewer days without practice each month, rather than a perfect streak. Maybe you meditated 20 times in January—celebrate that! In February, aim for 22. The focus becomes about overall improvement, not perfection.
Prioritizing Mental Health in Your Goals
When choosing goals, think about how they can nurture your mental health. Here are a few ideas:
- Move More: Physical activity, even gentle movement like walking, has profound benefits for mental health. A goal like “Take 5,000 steps daily” can boost mood and energy without feeling overwhelming. Even doing a little bit more than what you are doing now is a step in the right direction.
- Enjoyable Activities: Engaging in a creative or social activity can reduce stress and foster a sense of accomplishment. Whether it’s joining a book club, trying a pottery class, or learning to play an instrument, find something that sparks joy.
- Practice Relaxation: Setting aside just five minutes a day for relaxation, such as mindfulness or meditation can help calm the mind and improve focus.
- Improve Rest: Rest is often overlooked and deprioritised, but essential. A goal like “take one evening each week to unwind without screens” can help recharge your mental and emotional batteries.
Embracing Self-Compassion
Remember, achieving your goals isn’t about being perfect—it’s about showing up for yourself in small, meaningful ways. Celebrate your wins, however small, and treat setbacks as opportunities to learn, not as failures.
Be patient and gentle with yourself this year. By setting reasonable and compassionate goals, you can create a foundation for positive change that supports your mental health and well-being.
Let this year be a reminder that progress is worth celebrating, and kindness toward yourself is the greatest achievement of all.
Support for you:
Dorsetmind.uk has a wealth of mental health resources and support available. If your mental health is making it difficult to function, please visit your GP. In a crisis, please call 999 or The Samaritans at 116 123.
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