8 achievable New Year’s resolutions actually worth making, according to psychology

If you’ve ever set a New Year’s resolution, you know how challenging sticking to it can be.

It’s easy to start off motivated, but after a few weeks, or even days, the enthusiasm can wane.

The whole thing can feel a tad overwhelming, and sometimes, disheartening. But it doesn’t have to be.

Resolutions aren’t just whims or fads. They’re based on our real desire for change and growth.

And guess what? Psychology has some insights to offer. Creating resolutions that are doable, valuable, and backed by research could just be the game-changer.

Trust me, this could be the year your resolutions finally stick around!

1) Practice mindfulness daily

Ever thought of incorporating mindfulness into your New Year’s resolution? You might want to consider it.

Mindfulness is about being present, fully engaged with whatever we’re doing at the moment — free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them.

Now, you might be thinking, “That sounds great, but how do I actually do that?” Don’t worry! It’s simpler than it seems.

Starting a mindfulness practice doesn’t require a week-long retreat or hours of meditation every day. It could be as simple as spending five minutes each morning sitting quietly and focusing on your breath.

Or it could be taking a mindful walk, where you focus on the sensation of your feet hitting the ground, the sound of the birds, the feel of the wind on your skin.

The key is consistency. Even a short practice every day can make a big difference.

Research shows that mindfulness can reduce stress and improve mental well-being.

So why not give it a try this new year? It’s an achievable resolution that’s definitely worth making.

2) Prioritize sleep over productivity

In a world that glorifies the ‘hustle and grind’ culture, it might seem odd to call sleep a worthwhile resolution. But hear me out.

We often sacrifice sleep in the quest to get more done. We stay up late, wake up early, and run on fumes in between. This, however, is a recipe for burnout, not productivity.

Sleep is crucial for our overall health and well-being. It’s the time when our body repairs itself and our brain consolidates memories and processes information.

Lack of sleep can lead to mood swings, memory issues, decreased focus, and even health problems like heart disease and diabetes.

So why not make getting enough sleep your New Year’s resolution? Aim for 7-9 hours each night. It might mean less time at work or fewer hours spent on Netflix, but the benefits are worth it.

And guess what?

You might find that with adequate rest, you’re more focused and efficient during your waking hours — making you ultimately more productive than before!

3) Commit to regular physical activity

We all know that exercise is good for our bodies. But it’s not just about keeping in shape or losing weight.

Physical activity plays a significant role in our mental health as well.

When we engage in physical activity, our body releases endorphins, often referred to as “feel-good” hormones. These endorphins interact with the receptors in your brain that reduce your perception of pain and trigger a positive feeling in the body.

So, whether it’s a brisk walk around the block, a yoga session, or a high-intensity workout, any form of exercise can be beneficial.

You don’t need to run a marathon or spend hours at the gym (unless you want to!). Even a few minutes of moderate physical activity each day can boost your mood and energy levels.

Making regular physical activity part of your New Year’s resolutions can lead to an increase in happiness and decrease in anxiety and depression. It’s achievable, doable, and definitely worth it!

4) Cultivate self-compassion

Life can be tough, and sometimes, we’re our own toughest critics.

We’re quick to judge ourselves for our mistakes, our flaws, our perceived shortcomings. But this year, imagine what could happen if you treated yourself with the same kindness and understanding you give to others.

Self-compassion is about acknowledging that we’re all human, and humans are inherently imperfect. It’s about understanding that it’s okay to make mistakes, to have bad days, to not have everything figured out.

Instead of beating yourself up when things don’t go as planned, try offering yourself some compassion. Speak to yourself as you would a dear friend going through the same situation. Remind yourself that it’s okay to not be perfect.

By cultivating self-compassion, you’re not only creating a kinder inner world for yourself but also increasing your resilience and ability to bounce back from tough situations.

Start this new year by being kinder to yourself – because you’re worth it!

5) Connect more with loved ones

In the hustle and bustle of everyday life, it’s easy to put relationships on the back burner.

We get caught up in work, errands, chores, and before we know it, weeks have passed since we last caught up with our friends or family.

But human beings are social creatures. We thrive on connection, love, and belonging. Our relationships with our loved ones can bring us joy, comfort, and a sense of purpose. They can also provide us with support during tough times.

It doesn’t have to be grand gestures or elaborate plans. It could be as simple as a weekly phone call to your parents or a regular catch-up with friends.

6) Learn something new

When was the last time you tried something completely new? Something that challenged you, excited you, or maybe even scared you a little?

Learning new skills or knowledge can be incredibly enriching. It can boost our confidence, keep our brains active, and even open up new opportunities. Plus, it’s just plain fun!

Take, for instance, a friend who decided to pick up painting last year. They had always admired art but never thought they had the talent for it. But they bought some basic supplies, watched a few online tutorials, and started experimenting.

At first, it was frustrating. Their first few paintings didn’t look like what they had envisioned. But with each stroke of the brush, with each new piece of art, they got better. And more importantly, they found joy in the process itself.

It could be a skill you’ve always wanted to master, a subject you’re curious about or just something out of your comfort zone. The journey might be challenging, but the rewards will be worth it!

7) Reduce screen time

Let’s face it. We live in a digital age, where screens are a big part of our lives.

Our phones are the first things we reach for in the morning and the last thing we see at night. We work on computers, unwind with TV shows, and browse social media in our free time.

But all this screen time comes with a cost. It can affect our sleep, our attention span, and even our mental health. Not to mention, it often takes away from the time we could spend on other meaningful activities.

So here’s the deal: It’s time to cut down on the screen time. And no, it doesn’t mean you have to go completely off-grid or ditch your devices altogether. But it does mean setting some boundaries.

Set a specific time each day when you’ll put away your devices. Make your bedroom a no-screen zone. Use apps that track and limit screen time. Replace screen time with other activities like reading, exercising, or spending time with loved ones.

It might be tough at first, but trust me, your mind (and eyes) will thank you for it!

8) Practice gratitude

In the midst of our busy lives, it’s easy to overlook the good things we have. We often focus on what’s missing or what’s going wrong, and forget to appreciate what’s already there.

But practicing gratitude can significantly shift our perspective. It helps us focus on the positive aspects of our lives, boosting our happiness and reducing stress and negativity.

So why not make a resolution this year to practice gratitude? It could be as simple as jotting down three things you’re grateful for each day. Or taking a moment each day to really appreciate something – a loved one, a beautiful view, a comforting cup of coffee.

Practicing gratitude doesn’t mean ignoring the difficulties in life. It’s about choosing to see the good too.

And as you embark on this new year with new resolutions, remember this: No matter how big or small your achievements may be, every step forward is a victory worth celebrating. Embrace the journey!

Final thoughts

Making resolutions is about more than just ticking off a checklist—it’s about creating positive changes that resonate with you and your life.

This guide was created to help inspire achievable resolutions that are truly worth making. But remember, the final decision is in your hands.

A resolution spent on self-improvement and happiness is never a waste. Real intelligence lies in knowing what truly matters to you, and not allowing others to shape your focus or passions.

Here’s to a year of meaningful growth, self-discovery, and joy. Happy New Year!