The New Year is almost here. For many of us, that means one thing: resolutions. The pressure to set goals, make changes, and become a "better" version of ourselves can feel both motivating and overwhelming.
But here is the question we want to explore: Are New Year's resolutions good for your mental health?
The answer, as with most things related to mental health, is not a simple yes or no. It depends on how you approach them, why you are setting them, and what you expect from yourself.
This post explores the research and expert perspectives on New Year's resolutions and mental health, the pitfalls to avoid, and how to set goals that actually support your well-being.
The Case Against Resolutions: When They Hurt More Than Help
New Year's resolutions can be harmful when they are too broad, too unrealistic, or driven by a sense of "should" rather than genuine desire.
According to the Canadian Mental Health Association, broad resolutions often set us up for disappointment. "People make those broad list statements and then when it goes awry, it's very disappointing. People feel very terrible about themselves for not keeping it up. They look at themselves and say, 'look how disappointing you are.' And that's really just setting yourself up to have those negative feelings, which are actually harmful to you."
The statistics back this up. Studies show that roughly 88% of people who set New Year's resolutions quit them within the first two weeks. This high failure rate is often driven by what psychologists call "false hope syndrome"—setting goals that are unrealistic or disconnected from our actual circumstances.
Resolutions based on "shoulds" are not likely to last. "If you have an urge to set a resolution, it is useful to consider if you have the urge based on a genuine desire or a sense of should. Do you feel the need to set a goal or make a change based on what someone else would like you to do, what society says you should do, or what sounds good on paper?"
Resolutions can also become another source of pressure in an already stressful world. The Canadian Mental Health Association reports that 58% of Canadians already report "overload" associated with their many roles—work, home, family, friends, and community. Adding a list of ambitious goals on top of that can tip the scales from motivating challenge to harmful stress.
The Case for Resolutions: When They Support Growth
But here is the flip side: resolutions, when done thoughtfully, can be genuinely beneficial for mental health.
There are several reasons why we need goals. Goals are how things get done. They provide clarity and direction. They give life meaning and purpose. They make us feel good—activating the brain's pleasure centers through pursuit, independent of the outcome. They drive progress. They keep us connected to others. And without them, we default to whatever fills the void, which is not always what we would choose.
The key is that the type of resolution matters. A growing number of people are setting goals related to their mental health—and these goals may be more successful than traditional fitness or weight-loss resolutions because they often become lasting habits.
Mental health resolutions that work include:
Journaling – reducing anxiety, boosting self-esteem, and improving emotional clarity
Practicing mindfulness – increasing awareness, reducing irritability, and improving emotional regulation
Spending time in nature – lowering stress, improving mood, and enhancing cognitive flexibility
Limiting scrolling – reducing anxiety, improving sleep, and combating social comparison
Making time for friends – releasing mood-lifting hormones, reducing cortisol, and combating loneliness
Prioritizing self-care – reducing stress and anxiety, improving mood and resilience, and preventing burnout
These resolutions are not about becoming a "new you." They are about caring for the person you already are.
Why Goal-Setting Works When Done Right
Research from the Canadian Institutes of Health Research (CIHR) highlights the importance of goal-setting in mental health care. Goals guide treatment focus, offer tangible evidence of progress, foster communication, and empower individuals to take an active role in their mental health journey.
"Goal setting shows up in so many different contexts around mental health: everything from self care to school based programs to our community outpatient and inpatient services. If an approach is used that broadly and often across the continuum of care, we want to make sure that we're doing it in a way that's meaningful".
The key word is meaningful. Goals that are meaningful to the individual—rather than imposed by external expectations—are more likely to be pursued and sustained.
How to Set Resolutions That Support Your Mental Health
So, how do you set resolutions that help rather than harm? Here are some evidence-based strategies:
1. Start with Your Values
Before you set a goal, ask yourself: Why does this matter to me? Does it align with who I am and what I care about? Resolutions connected to your values are more likely to feel meaningful and sustainable.
2. Make Them Small and Specific
Broad resolutions like "be healthier" or "reduce stress" are too vague to act on. Instead, get specific: "I will take a 10-minute walk after lunch" or "I will journal for five minutes before bed." Small, specific goals are easier to start and easier to track. Many professionals recommend the SMART framework: Specific, Measurable, Achievable, Relevant, and Time-Bound. "Aiming to make small, incremental changes over time and targeting small changes throughout the year may be more useful than creating one or two large resolutions at the start of the year".
3. Be Realistic About Your Circumstances
Your goals need to match your current resources, energy, and capacity. If you are navigating depression, caregiving, or financial stress, your goals should reflect that reality—not some idealized version of what you "should" be doing.
4. Focus on Process, Not Outcome
Instead of "I will lose 20 pounds," try "I will move my body three times a week in a way that feels good." Instead of "I will be less anxious," try "I will practice one grounding technique each day." Focusing on the process gives you more control and more opportunities for small wins.
5. Give Yourself Permission to Adjust
Goals are not contracts. They are guides. If something is not working, you are allowed to change it. You are allowed to let it go. You are allowed to start again.
6. Practice Self-Compassion
When you inevitably miss a day or fall off track, treat yourself with kindness rather than criticism. "If you miss it, it's OK. Take a breath and do it the next time you feel like you can. Always remember that it's your mental health. You are in control of it. It isn't in control of you".
Alternatives to Traditional Resolutions
If the pressure of New Year's resolutions feels like too much, you might consider alternatives:
Set an intention instead of a resolution. Intentions are about direction, not destination. They are gentler and more flexible. Examples: I intend to be kinder to myself. I intend to make space for rest. I intend to notice what brings me joy.
Choose a word for the year. Instead of a list of goals, choose one word that represents how you want to feel or who you want to be. Examples: ease, connection, presence, courage, rest.
Reflect instead of resolve. Take time to look back on the past year—what you learned, what you survived, what you are grateful for. Sometimes reflection is more valuable than setting new goals.
Focus on one small habit. Instead of a list, choose one small habit to build. Once it feels natural, add another. Sustainable change happens incrementally.
A Final Thought
New Year's resolutions are neither inherently good nor inherently bad for mental health. They are a tool—and like any tool, their impact depends on how they are used.
When resolutions are connected to your values, broken into small steps, and approached with self-compassion, they can support growth, meaning, and well-being. When they are driven by external pressure, unrealistic expectations, and self-criticism, they can harm more than they help.
This New Year, give yourself permission to set goals that feel meaningful to you—not because you "should," but because they align with who you are and who you want to become. And if you choose not to set resolutions at all, that is okay too. Rest and reflection are equally valid ways to begin a new year.
You do not have to become a new version of yourself. You are already enough. But if you choose to grow, let it be with kindness.
Whatever it is, we’re here for you.
Life is uncertain. Jobs are stressful. Parenting is hard. Relationships take work. Families can be dysfunctional. And sometimes, love hurts. When you’re confronted by feelings, events, or issues that are making your life challenging, it’s okay to ask for some help.
REFERENCE SOURCES:
CBC News Is mental health on your New Year’s resolution list? Here are some manageable ways to work on it
Psychology Today Are New Year’s Resolutions Helpful?
Canadian Mental Health Association Work-life Balance: Make it your business
PAR Six Mental Health Resolutions Worth Setting for 2026
Canadian Institutes of Health Research Setting goals can be a difference-maker in youth mental health outcomes
Psychology Today 8 Reasons We Really Do Need to Make Resolutions
