The Best Way to Stick to New Year’s Resolutions: Start With Improving Your Mental Health

The excitement of a new year often brings a fresh wave of optimism and the determination to set new resolutions. Many of us eagerly plan goals, whether it’s to get fitter, eat healthier, or advance in our careers. However, by February or March, many of us have already fallen off track. The truth is, sticking to New Year’s resolutions isn’t just about willpower. It’s about setting yourself up for success by addressing a key underlying factor: your mental health.

Why Mental Health Matters for Sticking to Resolutions

When we’re mentally healthy, we’re better equipped to handle stress, make decisions, and stay focused. However, when our mental health is compromised—whether due to stress, anxiety, depression, or burnout—everything in life becomes harder, including sticking to those resolutions.

When you’re feeling overwhelmed or anxious, the last thing you want to do is work out, prepare a nutritious meal, or organise your life in any meaningful way. Stress drains your energy, clouds your judgment, and lowers your motivation. It becomes a mental roadblock, one that makes it nearly impossible to keep your resolutions in sight, let alone stay on track with them.

How Stress Impacts Our Ability to Stick to New Year’s Resolutions

Stress triggers a cascade of biological responses in our bodies. When we’re stressed, our bodies produce cortisol, a hormone linked to the “fight or flight” response. While this can be useful in short bursts, chronic stress leaves us fatigued and less capable of making thoughtful, positive choices.

Here are some common ways stress can make it harder to stick to resolutions:

1. Reduced Energy Levels: Stress and anxiety can lead to physical exhaustion, making it harder to get motivated for activities like exercise or meal prep. After a stressful day, the idea of hitting the gym or cooking a healthy dinner can feel overwhelming.
2. Impaired Decision-Making: Chronic stress affects our brain’s decision-making capabilities. This often leads to impulsive decisions, such as reaching for unhealthy foods, skipping workouts, or procrastinating on tasks vital for achieving our goals.
3. Negative Thinking Patterns: Stress can contribute to negative self-talk and feelings of hopelessness. If you're struggling mentally, it’s easy to become discouraged, thinking that sticking to your resolution is impossible or that you're not capable of success.
4. Lowered Motivation: High levels of stress can make even the smallest tasks feel like impossible challenges. When we’re mentally worn down, our motivation plummets, and the drive to improve our lives through New Year’s resolutions simply fizzles out.

Prioritising Mental Health First

To truly succeed in achieving your New Year’s resolutions, it's essential to start with a healthier mind. Here are some practical steps to prioritise your mental health, creating a solid foundation to achieve your goals in 2025:

1. Set Realistic Goals: It's easy to get swept up in the excitement of New Year’s resolutions and set overly ambitious goals, adding unnecessary pressure. Focus on small, achievable steps that align with your long-term vision.

Example: If you want to lose weight, avoid a drastic goal like dropping a stone in a month. Instead, aim for gradual changes—like exercising three times a week and adding one extra serving of vegetables to your meals daily.

2. Practice Relaxation and Mindfulness: Incorporating mindfulness practices such as meditation or deep breathing helps reduce stress and boosts focus. A calm mind is better able to make clear decisions about your goals.

Example: Spend 5-10 minutes each morning meditating or focusing on your breath to set a positive tone for the day and reduce stress.

3. Make Time for Self-Care: Self-care is essential for mental well-being. While life can get busy, regularly taking time for relaxation and hobbies helps recharge your mental batteries, making it easier to stay on track with your resolutions.

Example: Dedicate one evening a week to something you enjoy—whether it’s reading, socialising, or taking a long bath. Taking time for yourself lowers stress and clears your mind.

4. Seek Support: Improving your mental health doesn’t have to be a solo journey. Reaching out for help through structured courses, therapy, or support groups can provide the guidance and accountability you need.

Example: Sign up for our Stress Control at Home course, a clinically proven, evidence-based programme designed to help you manage stress, anxiety, and depression—key barriers to sticking to your resolutions. The course provides practical, easy-to-follow strategies to help you manage negative thoughts, cope with anxiety, and build resilience. With these skills, you’ll stay calm, regain focus, and build the mental clarity necessary to reach your goals. If you’re feeling overwhelmed, signing up for this course can offer the support you need to break the cycle of stress and start the year with a clearer, more balanced mindset.

5. Focus on improving your sleep: Never underestimate the power of a good night’s sleep. Lack of sleep can worsen stress and impair cognitive function, making it more difficult to stick to healthy habits or stay focused on your resolutions.

Example: Aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine and avoid screens before bed to ensure you get the rest you need (you’ll learn more about improving your sleep in the ‘Getting a Good Night’s Sleep’ session of the course).

Conclusion

To truly stick to your New Year’s resolutions, start with the most important resolution of all—improving your mental health. When you prioritise your mental well-being, you set yourself up for success in every area of your life, including achieving your New Year’s goals. By reducing stress, practicing self-care, and setting realistic, attainable targets, you can create the mental clarity and energy necessary to make lasting change.

Remember, mental health isn’t just a part of the journey—it’s the foundation that allows everything else to thrive. Sign up for Stress Control at Home today and set yourself up for success in 2025 and beyond. Happy New Year, and here’s to your best year yet!