Starting the New Year Right: Simple Practices for Better Mental Health
By Clarena Tobon
As a new year begins, many of us look for ways to set a positive tone and prioritize well-being. Building good mental health habits doesn’t require dramatic resolutions; instead, small, consistent practices can have lasting effects on mood, resilience, and overall satisfaction. Here are some easy ways to set a strong foundation for mental health in the coming year.
1. Choose an “Anchor” Word for the Year
Choosing a single word to serve as your “anchor” can help you stay focused when challenges arise. Think of a word that reflects how you want to approach life this year — like "balance," "strength," "peace," or "clarity." Let this word guide your thoughts and decisions, reminding you of what matters most.
For example, if you choose “balance,” it can help you prioritize both work and personal life. Write your word somewhere visible, like on your phone or in a journal, so it’s always close by.
2. Set Small, Achievable Goals
Rather than setting ambitious New Year’s resolutions, focus on small, actionable goals that feel manageable. Think about what small steps could improve your mental well-being, like dedicating 5 minutes a day to deep breathing, stepping outside for fresh air, or taking brief technology-free moments to recharge.
Small goals, like a 5-minute morning stretch or reading a chapter each night, are easier to sustain and create a sense of accomplishment. These routines can make even the busiest days feel more balanced.
3. Practice “Micro-Mindfulness” Throughout the Day
Mindfulness doesn’t have to be time-consuming. “Micro-mindfulness” involves taking a few seconds to focus on the present moment, which can help manage stress. Try taking deep breaths before starting a task or fully savoring a sip of coffee without distractions.
These mindful moments can make daily routines feel refreshing. The key is to pause, focus on one thing, and let your mind settle, even briefly.
4. Set Clear Boundaries for Personal Time
Setting boundaries between work and personal time is vital for mental well-being. Establish specific times when you’re “off” from work or other obligations to let your mind rest and recharge. For example, you might decide to disconnect from work emails after a certain hour or set aside evenings for family or personal hobbies.
Protecting your personal time helps prevent burnout and gives regular opportunities to unwind.
5. Create a Daily “Gratitude Moment”
Practicing gratitude has a powerful effect on mental health. Take a moment each day to recognize something you’re thankful for — a positive conversation, a task you completed, or even something small like your favorite breakfast. Writing it down or reflecting on it briefly can help shift your mindset toward the positive.
Ending or starting the day with a gratitude practice can improve your mood and remind you of the things that bring joy to your life.
6. Make Time for a Joyful Activity Each Week
Setting aside time for something you genuinely enjoy can help you relax, recharge, and stay balanced. Whether it’s reading, cooking, painting, playing sports, or taking a nature walk, dedicating time to what brings you joy can reduce stress and give you something to look forward to each week.
Even small, enjoyable moments can refresh your mind and keep your spirits high.
7. Seek Social Support When Needed
Connecting with others can make a big difference, especially when you’re feeling isolated or stressed. Make an effort to reach out to family, friends, or a supportive coworker. Even a brief chat or shared laugh can lift your spirits.
If you’re comfortable, talk openly about your mental health with people you trust. Many find that sharing experiences and hearing others’ perspectives can offer comfort and remind them they’re not alone.
Embracing a Healthier New Year
Starting the year with a focus on mental well-being is a valuable investment in yourself. These small practices — whether it’s choosing an anchor word, setting achievable goals, practicing mindfulness, or making time for joy — can help create a more balanced, resilient, and joyful year ahead. Remember, mental health is a journey, not a destination. Embrace the small steps, and enjoy a peaceful, centered start to the year.
Clarena Tobon is the executive director for the National Alliance on Mental Illness (NAMI) Central Texas. She can be reached at clarena@namicentraltx.org.
