The New Year has arrived, and as traditions from the holiday season wrap up, you may find yourself engaging in one last tradition: setting New Year’s resolutions. A New Year’s resolution is defined as a promise you make to yourself to start doing something good or stop doing something bad on the first day of the year. This tradition, rooted in self-improvement and envisioning personal change, can be an inspiring time—but it can also bring immense pressure. With this in mind, it might be beneficial to approach your resolution-writing process through a mindfulness-based lens.
What is mindfulness? Mindfulness is the practice of paying open and non-judgmental attention to the present moment. While mindfulness focuses on the present, it can also guide us toward greater balance, calm, and clarity as we step into the future. This approach can help ensure that while you work on self-improvement, you are also taking care of your mental health along the way.
Here are a few mindfulness skills to consider as you craft your resolutions:
Practise Intentionality. Popular resolutions often include improving health, saving money, or becoming more organized—goals that reflect healthy habits. Ask yourself: Why do these resonate with me? Is it to feel confident, secure your future, or simplify daily life? Connecting deeply with your intentions and values will help sustain your commitment.
Create a Reflective Space. Embrace the symbolic momentum of the New Year by creating a reflective and mindful space. Light a candle, find a comfortable spot, and journal your resolutions. Before you envision your path forward, take a few moments to centre yourself with mindful breathing. Close your eyes, relax your body, and focus on ten cycles of deep breaths.
Focus on the Process, Not the Outcome. Resolutions often fixate on results or making large changes in a short period, neglecting the process itself. Shift your focus to present-moment actions—like taking daily walks or practising mindful eating. This fosters progress and makes the journey more fulfilling.
Mindfulness invites you to turn your attention toward the experience of each moment, noticing what feels enjoyable and what feels overwhelming. When you prioritize this balanced awareness, it becomes easier to adapt your habits, reducing self-judgment and anxiety along the way. Wishing you a mindful and fulfilling year ahead!
References
Creswell, J. David, and ST Fiske. “Mindfulness Interventions.” Annual Review of Psychology , vol. 68, no. 1, 2017, pp. 491–516, https://doi.org/10.1146/annurev-psych-042716-051139 .
Kabat-Zinn, Jon. “Mindfulness.” Mindfulness , vol. 6, no. 6, 2015, pp. 1481–83, https://doi.org/10.1007/s12671-015-0456-x .