New Year, New Mind: A Guide to Setting Mental Health Goals

Alright, folks – it’s that time of year when we all want to “be our best selves,” which, let’s be real, is just exhausting. But instead of trying to overhaul everything, why not make this the year of setting achievable, quirky mental health goals that actually make you feel good? As a therapist, I’m here to help you set goals that aren’t just about survival but make your mind and soul thrive – with a little extra zest, of course.

1. Start with Self-Reflection (a.k.a. “Unfiltered Selfie”)

First thing’s first: you’ve got to check in with yourself, honestly. Grab your metaphorical (or literal!) mirror and ask yourself: “What mental health wins am I celebrating this year? Where am I struggling?” Look at what made you happy, what stressed you out, and what you really want to feel in 2025. Think of this as taking an “unfiltered selfie” – no touch-ups, no filters, just pure, authentic you. Bonus points if you write it down and turn it into a cute list of highs, lows, and glows!

2. Get Specific – Think “Micro-Gains”

Instead of setting wild, grandiose goals like “Be Happy All the Time” (spoiler: no one can do that), go for micro-gains that’ll actually boost your daily vibe. Specific goals like “Drink one glass of water before coffee” or “Try one new activity per month” can feel surprisingly good when they add up. Think of it as a “Choose-Your-Own-Adventure” for your mental health. And remember: the tinier the gain, the bigger the win when it sticks.

3. Break it Down: The “Tiny Tweak Technique”

Big goals are great…for overwhelming you right out of the gate. Instead, embrace the Tiny Tweak Technique: break down each goal until it feels, well, tiny. So if you want to “sleep better,” start by picking a bedtime and sticking with it. Or if “stress less” is your vibe, your first tweak could be to put your phone on airplane mode during meals. Stack these tweaks slowly, like building a Jenga tower – one step at a time, people.

4. Be Kind to Future You (a.k.a. “Don’t Be a Goal Bully”)

Remember, Future You doesn’t deserve to be pressured into perfection. The best thing you can do? Be gentle with yourself – kindness is where real change begins! If you mess up or miss a day, treat it like a minor blip, not a dealbreaker. Practice saying to yourself, “Whoops! Tomorrow’s a new day!” Add a quirky mantra that’ll make you laugh, like “Progress, not perfection – I’m not a robot!”

5. Don’t Forget the Fun Part (Yes, Really!)

Don’t overlook fun while you’re building better mental health habits – make goals that bring joy. For instance, if you want to handle stress better, throw in a “10-minute dance break” goal each day (and yes, spontaneous hairbrush karaoke is encouraged). Or if socializing is tough for you, start by scheduling a casual hangout at your favorite coffee spot. These small, happy habits can become powerful mental health boosters.

6. Rely on Your Cheer Squad

Guess what? Mental health goals are not an Olympic solo sport. Share your goals with friends, family, your pet…whoever will cheer you on, support you, or remind you to do the thing. Not only does it feel good to have someone on your side, but it’s also harder to bail on a goal when you’ve got someone who’ll cheer (or laugh) with you through it. Pro-tip: you could even team up on goals to make it fun.

7. Monthly Goal “Check-Ins & Chuck-Outs”

This is the part where you ask yourself, “Is this goal still giving what it’s supposed to give?” Sometimes you’ll find that a goal just doesn’t work for you, and that’s okay! Every month, do a quick check-in – if a goal feels stale, stale it out and try something new. Flexibility is key to making goals feel less like chores and more like cool little life upgrades.

Final Thoughts:

Setting fun mental health goals can turn self-improvement into an adventure instead of a chore. You don’t need to overhaul your life – just make small shifts that feel good and celebrate each win along the way. So, get out there and make this New Year a playful, positive one for your mind. And remember: this journey is about you!