How to Set Mental Health Goals That Stick

We’re just over a week into 2025, and if you’re anything like me, you may have already given up on some of your New Years Resolutions. (I’m sorry, but it’s just too darn hard to eat healthily every day when there’s so much chocolate left over from Christmas).

But we wanna be setting mental health goals for the whole year, and ones that we’re actually gonna stick to. Goals can feel like a lot of pressure, but they don’t have to be. The secret is to start small, stay realistic, and give yourself grace along the way. Here’s how:

1. Keep It Realistic

Instead of saying: “I’m never going to stress out again”, try something like: “I’ll take three deep breaths when I feel overwhelmed.” Small steps are easier to manage and build momentum. It’s about taking baby steps, not leaps, because tiny wins add up over time. Progress over perfection. Always.

2. Write It Down

There’s something magical about putting pen to paper. Writing your goals down makes them feel real and helps you stick with them. For example, jot down something like, “I’ll go for a walk twice this week” or “I’ll spend 10 minutes journaling.” Something I like to do is put things on either post-it notes, or one big poster, and then put them somewhere I look at every day (like a bathroom mirror or the fridge door). And it’s a little reminder to check in with how I’m doing, and to action my goals if I haven’t already.

3. Make It Measurable

Set goals you can track. Instead of “I’ll be more mindful,” say, “I’ll practice 2 minutes of mindful breathing each day this week.” When you can measure it, you’ll know if it’s working—and you’ll see how far you’ve come. This is where you can use writing it down to your advantage too. If you’ve got something to tick off, you’ve got something to look back on and see how much you’ve achieved. Don’t forget to celebrate your progress, too (even if it’s tiny). Progress is still progress.

4. Celebrate Progress

Speaking of celebrations… every step forward counts. Maybe you journaled once this week instead of your goal of three times. That’s still one time more than zero! Recognising & celebrating those wins—no matter how small they seem—reinforces the behaviour and makes it easier to keep going. So next time you see you’ve taken a step forward, give yourself that little treat. Get that posh coffee. Pick up that t-shirt from HATW that you’ve been thinking of 👀👀 You’re doing better than you think, and that’s worth celebrating.

5. Be Kind to Yourself

It’s 👏 okay 👏 to 👏 not 👏 be 👏 perfect. Missing a goal doesn’t mean you’ve failed. It just means you’re human. Use it as an opportunity to reflect and adjust, not to beat yourself up. Life happens, and it’s okay to take a step back. Focus on what’s next, not what didn’t happen.

Takeaway: 

Goals should support your mental health, not stress you out. Start small, track your progress, and celebrate the little wins. And remember: you’re allowed to change your goals if they’re not working for you. This is your journey; go at your own pace.

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