Unlocking Therapists' Secrets: The 4 New Year's Resolutions Mental Health Experts Secretly Pledge Annually

The effectiveness of New Year's resolutions is a subject of debate. Some view them as ineffective, while others see them as a positive way to set intentions for the upcoming year. Therapists also have varied opinions on resolutions.

With New Year's resolutions like self-care and less phone use, therapists really are just like us

Clinical psychologist Natasha Williams suggests viewing resolutions as a way to carve out intentions for oneself in the new year. However, she notes that some individuals create resolutions as a form of punishment. When people don't meet their resolutions or start to deviate, negative feelings can arise. For example, if someone resolves to "get more fit" but stops exercising later on, they may feel disappointed.

Williams emphasizes that when negative emotions and self-criticism are associated with resolutions, they can become a contentious point in an individual's life, causing more harm than positive change.

Therapists approach resolutions differently to avoid negative outcomes and emphasize the importance of enjoying the process of achieving goals. Justin Vafa William, a licensed clinical social worker, suggests choosing goals that are enjoyable or finding creative ways to make them enjoyable. For example, if meditation is a goal for the new year, selecting a meditation app that you like or choosing a time of day that aligns with your lifestyle can make the process more enjoyable.

In summary, therapists emphasize that New Year's resolutions can be rewarding and effective if approached thoughtfully. They encourage individuals to consider their own preferences and find ways to make the journey toward their goals enjoyable.

Resolution 1: Maintain boundaries

The term "boundaries" goes beyond being a trendy phrase; it serves as a means to safeguard oneself emotionally, physically, financially, and mentally from the pressures of the surrounding environment. Williams has identified maintaining boundaries as a goal for 2024, viewing it as an integral aspect of the radical self-care she previously highlighted.

According to Williams, establishing and preserving boundaries is the initial step in practicing self-care. As an illustration, if 10 minutes of meditation forms part of your self-care routine, nothing should interfere with it, whether it's your children, partner, friends, or colleagues. Williams suggests communicating to those in your life that this time is reserved for you. If someone attempts to contact you during this period, you can uphold your boundary by explaining, "This is my dedicated 10 minutes for self-refreshment, and I will be available to respond in the next 10 to 15 minutes."

By doing so, Williams notes that it creates a protective barrier around oneself, reinforcing the significance of maintaining personal boundaries.

Resolution 2: Prioritize radical self-care

Williams expressed her commitment to prioritizing self-care as part of her resolutions. This extends beyond conventional practices like manicures and massages, emphasizing the significance of radical self-care.

The concept of radical self-care, according to Williams, transcends individual self-care behaviors. It involves recognizing self-care as non-negotiable, advocating for a mindset that should be consistently applied. Williams emphasizes the importance of a proactive approach to self-care, steering away from reacting to issues such as burnout or exhaustion.

Williams challenges the stigma around selfishness, stating that it doesn't carry negative connotations. While acknowledging responsibilities and relationships, she emphasizes the need to avoid sidelining personal needs to cater to others.

The essence of radical self-care, as Williams describes it, lies in prioritizing personal well-being. She encourages individuals to fill their own cup first, ensuring they are emotionally and physically replenished before extending support to others.

The application of radical self-care varies from person to person. Whether it involves journaling, exercising, reading, or maintaining a clean space, the key is to identify and prioritize activities that contribute to one's well-being. In essence, radical self-care is a personal and vital aspect of life.

Resolution 3: Be intentional about phone use

Avoiding the trap of doomscrolling and unintentionally spending excessive time on the phone is a common challenge. In 2024, William aims to reduce his phone usage and employ it more purposefully.

For him, achieving this goal entails striking a balance between staying informed about global events, which holds personal importance, and being mindful of the content's healthiness. William recognizes the need to distinguish between staying informed and preventing information overload that can be overwhelming and paralyzing.

William's resolution aligns with a broader trend, as many individuals are also embracing digital detoxes to regain control over their screen time. This inclination is mirrored in the increasing popularity of books addressing the topic of mindful and intentional phone usage.

Resolution 4: Focus on getting more sleep

In 2024, William is concentrating on enhancing his sleep habits.

Despite being a self-proclaimed night owl, William finds the nighttime as the only period when he can have some personal time, given his kids' early bedtime and his husband retiring before him. Typically, he utilizes these late-night hours for household chores or listening to podcasts. However, this routine often leads to insufficient sleep due to his children's early wake-up times.

Recognizing the cumulative impact of inadequate sleep on his well-being, William has set a goal for the coming year – committing to an earlier bedtime and striving to achieve as close to eight hours of sleep as possible.

Moreover, scientific evidence underscores the importance of sleep for both physical and mental health. The National Heart, Lung, and Blood Institute highlights the connection between insufficient sleep and conditions such as heart disease, high blood pressure, and stroke. Additionally, a lack of adequate sleep can exacerbate the challenges of coping with daily stressors and contribute to next-day cognitive difficulties.

Reminding You That January 1st Isn't the Sole Starting Line for Your Resolutions

William emphasizes the flexibility of setting personal goals, challenging the notion that New Year's resolutions must be confined to January 1st. According to him, committing to one's objectives can occur at any time of the year.

It's OK to recommit to your resolution at multiple points throughout the year — you don't have to simply give up

Whether it's on your birthday, your child's birthday, your anniversary, during a full moon, the start of the academic year, or whenever feels personally significant, William suggests that the timing of goal-setting is subjective and can be adapted to individual preferences.

He highlights that New Year's Resolution Day on June 1st offers a mid-year opportunity to assess and recommit to resolutions. William underscores the importance of this recommitment, noting that it plays a crucial role in ensuring the likelihood of achieving the set goals.

Dive into Therapist-Approved Strategies That Will Ensure Your 2024 Goals

According to Williams, a key strategy for sticking to your 2024 goals is to approach them with a realistic mindset, starting with a reasonable timeline. Using the example of learning to knit, she suggests breaking down the goal into manageable increments, such as three, six, or twelve months. This allows for specific markers throughout the year, preventing the goal from being overly vague.

Moreover, Williams emphasizes the importance of specificity in goal-setting. Instead of a broad aim like "be more crafty," she advises framing the goal in more concrete terms, such as "learn to knit." This specificity provides clear direction and increases the likelihood of success.

Williams also encourages individuals to take pride in their progress, even if the full goal is not achieved. Rather than abandoning the goal if it's not fully realized by the end of the year, she suggests celebrating the process and considering what adjustments may be needed. Williams emphasizes that it's perfectly acceptable to carry a goal into the following year, highlighting the importance of persistence and ongoing efforts.