As we approach the end of the year, many of us start thinking about New Year’s resolutions. I have a love-hate relationship with resolutions. On one hand, it’s a fresh start, which is exciting for a goal-setter like me. On the other hand, resolutions can sometimes become an exercise in unrealistic expectations and self-criticism (ever notice how gyms are packed in January and back to normal by March?).
So this year, I propose a different approach: let’s set some gentle mental health intentions for 2026. As a therapist (and someone who has definitely broken a few resolutions by February), I find that focusing on mental wellness goals – approached with self-compassion – can lead to meaningful, lasting change.
Resolutions vs. Intentions:
First, what’s the difference? A resolution is often a specific outcome: “I will lose 20 pounds,” “I will save $5,000,” or “I will quit smoking.” Resolutions tend to be all-or-nothing, and when we inevitably slip up or life throws curveballs, we label ourselves as having “failed.” That black-and-white mindset can actually hurt our mental health.
An intention, however, is more about the journey and mindset: “I intend to prioritize my health,” or “I will practice better self-care,” or “I will approach life with curiosity.” Intentions guide your actions but leave room for imperfection and growth. They’re like a compass direction rather than a concrete destination. For example, instead of “I’ll exercise 5 days a week,” an intention might be “I’ll be more active to boost my mood because I know I feel better when I move.” There’s flexibility in that; maybe some weeks it’s 5 days, some weeks 2, but the overall trajectory is positive and you’re not beating yourself up if it’s not rigidly consistent.
Why Focus on Mental Health Goals?
We often do resolutions for physical or career things (weight, money, job promotions). But mental health is the foundation that supports everything else. Especially after the last few years (which have been collectively stressful, thank you pandemic and beyond), tending to our mental and emotional well-being is crucial. Perhaps you’ve been feeling anxious, burned out, lonely, or just “blah.” Setting a mental health goal can directly improve your quality of life. It might also indirectly help those other goals (when your mind is in a good place, you’re more likely to stick with that gym routine or savings plan anyway!).
Plus, mental health goals can be empowering because they’re often about what you can do (positive actions) versus what you shouldn’t do. Instead of depriving or punishing yourself, you’re nurturing yourself. And that feels good, which makes you want to continue – a nice virtuous cycle.
Examples of Mental Health Intentions for 2026:
Feel free to steal one of these or inspire your own!
Prioritize Self-Care: This is broad, but you can specify a bit: “I intend to carve out at least 15 minutes each day just for myself.” That might mean reading for fun, taking a relaxing bath, journaling, or having a quiet cup of tea in the morning before the kids wake up. Treat that self-care time as sacred – put it on the calendar even. Self-care isn’t selfish; it’s recharging your batteries so you can live and give fully.
Strengthen My Support Network: Intentions around social well-being might include “I will make an effort to connect with a friend or loved one weekly.” In practice, maybe every Sunday you text or call someone to check in. Or you join a club or support group to meet new people. Strong relationships are a top predictor of happiness – making this a priority can be hugely beneficial.
Practice Mindfulness or Meditation: If you’ve been curious about meditation (especially with all the buzz about its benefits), set an intention to explore it in 2026. Ex: “I intend to practice mindfulness regularly to reduce stress.” Start small – maybe 5 minutes of deep breathing in the morning, or try a meditation app a couple times a week. The goal isn’t to turn into a guru overnight; it’s to gradually incorporate more present-moment awareness. Over time, you may find you’re less reactive and more calm. (And if formal meditation isn’t your thing, no worries – mindful walks or mindful coloring counts too!)
Therapy or Support as Needed: There’s zero shame in saying, “This year I’ll seek professional help for X.” That might be the bravest goal of all. Maybe you’ve been battling depression alone, or your marriage could use some guidance, or you have trauma that’s never been addressed. An intention could be “I will take care of my mental health by finally starting therapy (or returning to it).” This might mean researching therapists in January and scheduling an appointment. It’s a gift to yourself that can pay off immensely in every area of life.
Digital Boundaries: Our mental health is greatly affected by how we interact with technology. Perhaps an intention is “I will create healthier tech habits to protect my peace.” For instance, no phones during the first or last 30 minutes of the day (morning and bedtime should be phone-free zones to reduce stress). Or maybe picking one day a week as a social media break day. Use that time for real-world activities that fulfill you. You might be amazed at how much better you feel not doom-scrolling before bed or comparing yourself on Instagram all day.
Journaling/Emotional Expression: “I intend to acknowledge and express my feelings regularly.” This could be through journaling a few times a week, writing poetry, creating art, or just having a daily check-in with yourself (“What am I feeling today? What might be causing that?”). The idea is to not bottle things up. When we name and accept our emotions, they tend to have less control over us. You could even use a mood-tracking app or journal to see patterns over time.
Learn Something New (for Joy, not Perfection): Mental health thrives when we have a sense of purpose or growth. What’s something you’ve always wanted to try just for fun? An intention could be “I will engage my mind in positive ways by learning X.” Maybe sign up for that photography class, try a new recipe every month, learn guitar via YouTube. The key is do it for the enjoyment and mental stimulation, not to excel or add pressure. Being a beginner at something and allowing yourself to be imperfect can actually be quite liberating (and often when we truly learn).
Gentleness and Flexibility:
Whatever intentions you set, do so with kindness toward yourself. Life will inevitably throw curveballs in 2026 that no one can predict. Mental health goals should be an anchor, not an anvil. If you miss a week of journaling or you skip a meditation for a month, it’s okay. Return to your intention when you can, and revise it if needed. Check in each month or quarter: “Is this goal still serving me? Do I need to tweak it?”
For example, you might find by April that meditating 5 minutes a day is solid, so you gently up it to 10 minutes. Or conversely, maybe trying to connect with a new friend every week was too much – you adjust to every other week or focus on deepening existing friendships instead. There’s no failure here, just learning and adjusting.
Also, celebrate progress! We’re often quick to notice what we haven’t done, but take time to acknowledge the little wins. Perhaps you handled a conflict at work in February much better than you would have the year before – that’s likely thanks to the inner work you’ve been doing. Or maybe by mid-year, you notice you’re sleeping better because of those nighttime phone boundaries. Write these down or share them with someone supportive. Positive reinforcement helps cement habits.
A Note on Habit Formation:
Research suggests it’s easier to build new habits than to simply break old ones, and doing so gradually works best. So rather than “I’ll stop all negative self-talk (or else!)”, you could intend: “When I catch myself being self-critical, I will pause and reframe it as if I were talking to a friend.” That’s a habit of self-compassion you’re developing. Or instead of “I’ll quit junk food,” maybe “I’ll add one extra serving of vegetables to my day.” Slowly, the veggies crowd out the junk and you’ve built a positive habit. For mental health, “I’ll stop worrying” is not really a doable plan (if only!). But “I’ll practice shifting focus to what I can control when worry hits” is a strategy. It could involve a habit of writing down worries and then listing one action for each or consciously scheduling a “worry time” so it doesn’t consume your day. Little techniques like that, practiced repeatedly, become second nature.
Get Specific But Stay Kind:
It helps to break intentions into actionable steps. For instance, “prioritize self-care” might break down into: 1) Book a massage for January (and perhaps one each quarter as a treat), 2) Set a daily reminder at 9pm to do a relaxing activity, 3) Buy a new novel to encourage reading vs. TV every night, etc. But unlike old-school resolutions, these aren’t rigid commandments – they’re loving plans. If you don’t get the massage until February, nbd. If the novel isn’t gripping, you switch to another. The point is the priority on you.
Sharing and Support:
Consider sharing one or two of your mental health intentions with a trusted friend or family member. Not in a performative social media way (unless you want to and it motivates you) – but in a genuine “this is something I’m working on; can you cheer me on or join me?” way. Maybe you and a friend both commit to a weekly walk together (social connection + exercise + nature = triple win for mental health!). Or tell your partner, “I’m trying this breathing exercise when I get anxious; maybe you can remind me if you see me getting worked up.” Having allies keeps you accountable and makes it more fun/connected. We’re all works in progress; doing it together builds empathy and understanding.
Looking Ahead with Hope:
A new year can be symbolic – a turning of the page. Of course, any day (even a random July Tuesday) is a fine day to start a change. But if you feel a spark of motivation around January 1st, why not use it? Think of one year from now: by the end of 2026, how would you like to feel? More balanced, more resilient, more joyful? What would help you get there? Those answers can guide your intentions.
Remember to be patient. Mental health improvements often come slowly and subtly. You might not wake up one day and declare “I am completely stress-free and enlightened!” (If only!) But maybe you’ll notice that compared to last year, you bounce back from setbacks a bit quicker, or you feel less guilty setting boundaries, or you’ve cultivated a hobby that brings you happiness. Those are huge successes.
Whatever your values are – creativity, compassion, faith, adventure, kindness – let your 2026 intentions honor those. Mental health thrives when our actions align with what we truly care about.
Happy New Year – You Got This!
In 2026, may you be happy, may you be healthy, may you live with ease. Setting mental wellness goals is a beautiful step toward those wishes. If you need any support along the way, A Healing Place is here for you – whether through therapy, our blogs, or community resources we can connect you with.
Here’s to a year of growth, not in the pushy “be better!” way, but in the gentle way a tree grows – steadily, with strong roots and reaching toward the light. You’re planting seeds now; I can’t wait to see what blooms for you in 2026. 🥳🌱
Blog written by:
Lisa Anderson
Owner of A Healing Place