The end of the year can be a heavy time, especially if you're struggling with anxiety, depression, or stress. With 2025 just around the corner, you might feel pressure to make grand resolutions or set lofty goals. But it’s important to remember that it's not about perfection. It's about reflection, small steps, and finding a path forward that feels right for you.
Reflecting on 2024, thinking about what you’d like to be different, and setting realistic goals for 2025, can help keep you focused on what you want - without adding more stress to your plate. Whether you’re feeling overwhelmed or uncertain about what the future holds, remember that it’s okay to move at your own pace and not compare yourself to others.
Reflection is key to understanding where you’ve been and how you’ve grown. But if you’re coping with anxiety or depression, reflecting can sometimes feel like opening a door to a lot of negativity. Instead of focusing on everything that went wrong, try to focus on the small wins.
Try… Making a list of things you’re proud of, no matter how small. Did you get out of bed on a tough day? Did you reach out to someone when you needed support? These are all victories worth celebrating.
Take time to acknowledge the challenges you faced too, but avoid being too hard on yourself. Growth isn’t always linear, and every step forward, no matter how small, counts.
Setting huge, overwhelming goals for the year ahead can add to anxiety. Instead, aim for small, achievable steps.
Try… Breaking down your goals into bite-size, manageable pieces. For example, instead of saying "I want to be healthier this year," try something more specific, like "I will take a 10-minute walk every day" or "I’ll aim to cook dinner at home three times a week." Small, consistent steps lead to big changes over time.
Goals are meant to help you grow, not stress you out.
As you set your intentions for the new year, it’s important to practice kindness toward yourself. This year might have been tough, and that’s okay. Setting goals doesn’t mean you need to “fix” everything at once.
Try… When you mess up or go off track, don’t beat yourself up. Gently remind yourself that setbacks are a natural part of life. Try being curious about what caused the setback instead of labeling it as a failure. This curiosity can help you understand yourself better and adjust your goals in ways that work for you.
If you're struggling with anxiety or depression, your mental wellbeing will likely feel like a top priority when you’re thinking about what you want to be different in 2025. We often think about our work goals or how we want to be different physically, but less so about how we think and feel.
Try… Incorporating small, nurturing habits into your routine, like journaling, mindfulness, or therapy. Set goals like “I’ll spend 5 minutes each morning breathing deeply” or “I’ll check in with myself at the end of each day to see how I’m feeling.”
Mental health is just as important as any other goaland can be the one that makes all the difference in everything else you do.
Having a support system can make a huge difference when you're feeling overwhelmed by the demands of goal setting and the new year ahead.
Try… Sharing your goals with a friend, family member, or therapist. Having someone to check in with can keep you accountable, but more importantly, it reminds you that you’re not alone in this. You can also ask for help when things get tough, which is a sign of strength, not weakness.
As we look toward 2025, try to approach new years resolutions with gentleness and understanding for yourself. Remember, it’s not about setting perfect goals or achieving everything at once. It's about small, meaningful steps that improve your mental and emotional well-being.
Take time to reflect, set small and realistic goals, and most importantly, be kind to yourself along the way. You deserve a peaceful and fulfilling year ahead, one step at a time.
Ideas for bitesize goals
If you’re struggling to think of some bitesize goals, read through the below list to get you started:
- Daily Hydration
Goal: Drink at least 8 glasses of water every day.
Why: Staying hydrated is essential for overall health and can improve energy levels and focus.
- Read One Page a Day
Goal: Read at least one page of a book every day.
Why: This small step makes it easier to build a reading habit, and over time, you'll finish books.
- Morning Stretch
Goal: Do a 5-minute stretching routine every morning.
Why: It helps with flexibility, reduces muscle stiffness, and sets a positive tone for the day.
- Mindful Breathing
Goal: Practice 3 minutes of deep breathing or meditation each day.
Why: It can reduce stress and improve mental clarity.
- Make Your Bed Every Morning
Goal: Start each day by making your bed.
Why: It's a small accomplishment that can help you feel more organised and productive.
- Healthy Snack Swap
Goal: Replace one unhealthy snack a day with a healthier option.
Why: Small dietary changes can lead to improved health over time.
- Walk 5-10 Minutes a Day
Goal: Take a short walk during your day, either after lunch or in the evening.
Why: It promotes physical activity and clears your mind.
- Unsubscribe from Unwanted Emails
Goal: Unsubscribe from 5 email lists each week.
Why: Reduces inbox clutter and mental overload, helping you stay organised.
- Digital Detox Hour
Goal: Set aside 1 hour each day without screens (phone, computer, TV).
Why: Gives your mind a break, improves focus, and can lead to better sleep.
- Declutter for 5 Minutes
Goal: Spend 5 minutes a day tidying up a small area (desk, kitchen counter, etc.).
Why: Reduces clutter and stress while creating a more organized living space.
- Compliment Someone Every Day
Goal: Give one compliment to someone each day.
Why: It boosts your mood and spreads positivity.
- Sleep 7+ Hours a Night
Goal: Prioritise sleep by setting a consistent bedtime to ensure at least 7 hours of rest.
Why: Good sleep is crucial for physical health, mental clarity, and overall well-being.
- Learn One New Word a Day
Goal: Learn and use one new word each day.
Why: It improves your vocabulary and communication skills.
- Cut Back on Caffeine
Goal: Reduce caffeine intake by one cup a day.
Why: It helps reduce dependency on caffeine and may improve sleep quality.
- Save Loose Change
Goal: Collect all your loose change and deposit it in a savings jar or set your bank account to “round-up” on purchases and put this in a savings space.
Why: It adds up over time and encourages a small, ongoing savings habit.
- Send One Thoughtful Message
Goal: Send a message or make a quick call to a friend or family member every week.
Why: It strengthens connections and boosts your social well-being.
- Limit Social Media
Goal: Set a limit for your daily social media use (e.g., 30 minutes).
Why: Reduces mindless scrolling and increases productivity.
- Cook a New Recipe Once a Month
Goal: Try cooking one new recipe every month.
Why: It makes meals exciting and expands your cooking skills.
- Practice Self-Care Weekly
Goal: Dedicate one day each week to self-care (e.g., bubble bath, face mask, reading).
Why: It helps you recharge and promotes well-being.
- Do One Random Act of Kindness
Goal: Perform one random act of kindness each week.
Why: It spreads positivity and creates goodwill, making you feel connected to others.
- Start a Hobby or Learn Something New
Goal: Dedicate 10-15 minutes a week to exploring a new hobby or skill.
Why: It fosters creativity, reduces stress, and can be fun.
- Track Your Spending
Goal: Track every purchase for a week or a month to become more aware of your finances.
Why: Helps you identify patterns and build better financial habits.
- Listen to One New Podcast or Music Genre
Goal: Listen to one new podcast episode or explore a new music genre each week.
Why: It can introduce you to new ideas, cultures, and creativity.
These goals are small, easy to incorporate into daily life, and provide positive impacts over time. I hope this has given you some ideas as you think about 2025.
