By mweadmin - January 2, 2025

The start of a new year often inspires change and self-improvement, especially for our health. After all, what is a New Year’s resolution if not a promise you make to yourself to get better? Whether we resolve to achieve a specific goal, improve a habit, or embark on a new journey, making this kind of ritualized promise puts us in the right mindset to succeed. For individuals with mental health conditions, a New Year’s resolution can be an empowering tool to set intentions, build structure, and foster a sense of accomplishment.

In this article, we’ll explore how resolutions relate to mental health, suggest some good New Year’s resolution ideas, and explain how Madison Avenue TMS & Psychiatry can support your mental health goals.

Jump to:

• What Are Some New Year’s Resolutions For Mental Health?
• How Mental Health Conditions Affect New Year’s Resolutions
• Making Resolutions Stick: Insights From Research
• Good New Year’s Resolutions For New Yorkers In 2025
• Why Resolutions Matter For Mental Health
• How Madison Avenue TMS & Psychiatry Can Help

What Are Some New Year’s Resolutions For Mental Health?

The holidays can be tough for many of us. Whether we are managing stressors at family gatherings, struggling to live up to expectations, or experiencing seasonal depression, it’s important to resist the temptation to wallow and try to use our holiday reflection time to take positive steps towards better mental health.

Resolutions focused on mental health don’t have to be grand or overwhelming. Instead, they should align with your needs and be achievable. Here are some good New Year’s resolutions tailored for mental health:

• Prioritize self-care: Dedicate time daily for relaxation or hobbies.
• Start a gratitude journal: Write three things you’re grateful for daily.
• Practice mindfulness: Try meditation or breathing exercises to manage stress.
• Improve sleep hygiene: Set a consistent bedtime and reduce screen time before bed.
• Strengthen social connections: Reach out to friends and family regularly.
• Break the stigma: Talk openly about mental health with friends and family.
• Focus on nutrition: Make small changes to eat healthier meals that boost mood.
• Exercise regularly: Aim for 30 minutes of physical activity most days to improve both mental and physical health.
• Try “Dry January”: Reducing or eliminating alcohol consumption can positively affect mental health.
• Seek professional help: Commit to starting or continuing therapy or treatments like TMS.

How Mental Health Conditions Affect New Year’s Resolutions

For individuals managing depression, anxiety, obsessive-compulsive disorder (OCD), or other conditions, achieving their New Year’s resolution can feel daunting. It’s common to experience setbacks, but this doesn’t mean failure.

Tips for success:

• Start small and be realistic.
• Focus on one goal at a time.
• Celebrate progress, not just the end result.
• Use tools like journaling to track your journey.
• Seek support from mental health professionals if needed.

Making Resolutions Stick: Insights From Research

New Year’s resolutions offer opportunities for personal growth, but sticking to them can be challenging. Insights from recent research provide practical advice on how to maintain well-being and increase your chances of success:

1. Focus on approach-oriented goals

A study published in PLOS ONE found that approach-oriented resolutions, which focus on adopting positive behaviors (e.g., “I will eat more vegetables” rather than “I will stop eating junk food”), are more successful. Participants with approach-oriented goals had a success rate of nearly 59%, compared to 47% for avoidance-oriented goals (1). This suggests that framing resolutions positively can increase your motivation and likelihood of sticking to them.

Tip: When setting your resolutions, think about what you want to achieve, not just what you want to avoid.

2. Get support

The same PLOS ONE study highlighted the importance of external support. Participants who received guidance or encouragement were significantly more likely to achieve their resolutions. Sharing your goals with friends, family, or professionals can keep you accountable and motivated.

Tip: Consider joining a community, finding an accountability partner, or seeking professional support if your resolutions involve mental health or lifestyle changes.

3. Be flexible with your goals

According to research from the International Journal of Environmental Research and Public Health, goal flexibility—your ability to adapt and adjust your goals—is linked to better mental well-being (2). While tenacity (sticking to your goals) is important, flexibility helps you maintain balance and avoid burnout when unexpected challenges arise.

Tip: Revisit your resolutions periodically and adjust them if needed. Allowing for changes doesn’t mean failure—it’s a strategy for long-term success.

4. Keep resolutions specific and attainable

Both studies emphasized the importance of specificity. Abstract or overly ambitious goals (e.g., “I’ll be healthier this year”) are harder to achieve and measure. Instead, set clear, actionable steps to guide your progress.

Tip: Use the SMART framework—make your goals Specific, Measurable, Achievable, Relevant, and Time-bound.

5. Prioritize mental well-being

The research also underlines the importance of mental health in sustaining resolutions. Flexible goal-setting and focusing on positive behaviors contribute to better well-being, improving your ability to achieve goals.

Tip: Consider incorporating mental health-focused resolutions, such as practicing mindfulness or scheduling time for self-care. If mental health challenges are a barrier, explore support options like therapy or treatments such as TMS at Madison Avenue TMS & Psychiatry. If you are currently undergoing treatment and feel like medications are not working for you, then it may be the right time to check in with a psychiatrist and explore your options.

Setting positive, flexible goals, seeking support, and prioritizing mental health can make this year’s resolutions more achievable and sustainable. Our team at Madison Avenue TMS & Psychiatry is here to help you navigate challenges and achieve your mental health and well-being goals.

Good New Year’s Resolutions For New Yorkers In 2025

At Madison Avenue TMS & Psychiatry, we serve individuals in the New York area in person and via telepsychiatry appointments. Living in New York City can be stressful, but it also offers some unique opportunities and challenges. Your resolutions can reflect the city’s fast pace, cultural diversity, and resources:

• Explore green spaces: Commit to spending more time in Central Park, the High Line, or other city parks to enjoy nature’s calming effects.
• Commute smarter: Use your commute for mindfulness or self-improvement, such as listening to audiobooks or practicing gratitude.
• Support your local community: Volunteer with local organizations to strengthen your sense of purpose and connection.

Why Resolutions Matter For Mental Health

Most mental health conditions are long-term challenges, even with effective treatment. Faced with this kind of difficulty, it can be easy to lose motivation, especially if it feels like your mind is working against you. In these cases, it can be helpful to mentally prime ourselves to meet the challenges ahead and focus on our goals.

Setting and working toward resolutions gives you a sense of control and direction. For individuals with mental health conditions, these goals can foster hope and motivation. Set yourself for success this year and support your recovery by priming yourself with some good New Year’s resolutions.

How Madison Avenue TMS & Psychiatry Can Help

If your mental health challenges are holding you back from achieving your resolutions, Madison Avenue TMS & Psychiatry is here to support you.

Our services include:

• Medication management: We help patients find the right balance of medications to manage symptoms effectively.
• Transcranial magnetic stimulation (TMS): A non-invasive, FDA-approved treatment for depression and OCD. TMS is a drug-free therapy that can help alleviate symptoms and improve mental clarity, especially in people who do not respond well to medications.
• Telepsychiatry: Don’t let your schedule get in the way of your mental health goals. Access mental health care from the comfort of your home.

Take the First Step This New Year

At Madison Avenue TMS & Psychiatry, we understand that every journey to better mental health is unique. Let your New Year’s resolutions be a stepping stone toward healing and growth this year.

Start today by scheduling a consultation or exploring our mental health services by contacting us online or calling (212) 731-2033. Your resolution to improve your mental health can transform your life in 2025 and beyond.

More resources:

• Is It The Holiday Blues or Depression?
• Why Dry January Could Be Great For Your Mental Health
• The Relationship Between Depression And Weight

Sources:

1. Pfeffer, K., & Strobach, T. (2021). Self-Regulatory Goal Motivational Processes in Sustained New Year Resolution Pursuit and Mental Wellbeing. International Journal of Environmental Research and Public Health, 18(6), 3084. Link. Accessed December 10, 2024.
2. Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLOS ONE. 2020;15(12), e0234097. Link. Accessed December 10, 2024.

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