Okay, let’s talk New Year’s resolutions for 2025. Lose weight, make more money, accomplish more, work harder, eat better… the list goes on. Every year, we tend to resort to the same resolutions, but what if we changed our focus and tried something different? What if we looked beyond aesthetics and set resolutions that benefit both our physical and mental health?

What does that even look like, you ask? Read on for some ideas.

1. Focus on Eating More Protein and Veggies

Instead of making weight loss the goal with restrictive diets and putting foods on the “do not eat” list, let’s try something different this year. Check in with your body before and after meals to see how it feels. Focus on adding more protein to each meal and experiment with cooking a vegetable you haven’t tried before.

Tip: Meal prepping or batch cooking is a great way to make this goal easier to achieve.

2. Move Your Body in Ways That Feel Exciting and Fun

Exercise doesn’t have to mean spending hours in the gym. Be active in ways that bring you joy. Try a new activity, like hiking, dancing, or a recreational sport. If you enjoy the gym, treat your workouts like appointments and schedule them into your calendar.

Tip: Add small bursts of activity to your day. Park farther away, take the stairs, or go for a quick walk during your lunch break.

3. Look for a Therapist and Start Therapy

How long have you been putting off seeing a therapist? The new year is a great time to take that first step. Many therapists offer a free 15-minute consultation—use this time to find one that’s a good fit for you. Whether your goals are improving your mood, managing stress, or addressing past trauma, therapy is a powerful tool.

Ps. We are here to help!

4. Reconnect With Hobbies, Interests, and Friends

Ever feel like you’re living the same day over and over again? Break out of the monotony by reconnecting with a hobby you’ve enjoyed in the past or trying something new. Love painting? Want to try skating? Make a commitment to yourself to start.

Remember, as human beings, we’re wired for connection. Make time for your friends, even if you feel “too busy.” Schedule a date ahead of time, and honour that commitment.

5. Practice Self-Compassion

Many of us instinctively beat ourselves up for not meeting our goals, but self-compassion offers a healthier alternative. Research shows that being kind to ourselves can make us more likely to improve, correct mistakes, and stay on track.

Next time you’re hard on yourself, ask: “Would I say this to a friend, a child, or a loved one?” Treat yourself with the same kindness.

Quote to Remember: “Self-compassion is key because when we’re able to be gentle with ourselves in the midst of shame, we’re more likely to reach out, connect, and experience empathy.” – Brené Brown

6. Commit to Boundaries and Saying No

Learning to set boundaries and say no is essential for our well-being. When faced with a request, ask yourself:

• “Do I actually want to do this, or do I feel like I should?”
• “Does this bring me joy or meaning?”
• “Do I already have too much on my plate?”
  

If you realize you need to say no, stick to it. Here are some phrases you can use:

• “No, thank you.”
  
• “Thank you for thinking of me, but I can’t make it.”
  
• “I’d love to help, but I can’t add anything else to my calendar right now.”
  
• “I won’t be able to, but let me recommend someone else who can.”
  
• “No.” (it’s okay to just say no)
  

This one can be a hard one for a lot of us (myself included). Boundaries allow us to protect our time, energy and emotional well being. Be gentle with yourself and remember, even if there is push back, people can handle disappointment.

Tip: If your automatic go to is to say “yes”, try saying “Let me think about that and get back to you” so you can respond accordingly.

7. Drink More Water

Staying hydrated is one of the simplest ways to support your overall health. Invest in a large water bottle you love, and aim to fill it up 2-3 times a day. Keep it in sight to remind yourself to drink.

Tip: Treat yourself to a fun or pretty tumbler if it motivates you to drink more water.

8. Develop Effective Coping Skills for Stress

Stress is inevitable, but how we cope makes all the difference. Create a list of coping strategies to use when you’re feeling overwhelmed. Examples include deep breathing, using cold water to calm your nervous system, getting outside for a walk, practicing mindfulness, and journaling.

Tip: Practice these skills during calm moments so they’re easier to use when stress strikes.

9. Prioritize Sleep

Sleep is critical for physical and mental health. It affects everything from your ability to manage emotions to your metabolism and immune function. Aim for a consistent bedtime and wake time, limit screen time before bed, cut back on caffeine, and create a comfortable sleep environment.

10. Celebrate Small Wins

Don’t overlook the small successes along the way. Did you handle a stressful situation differently this time? Take a moment to acknowledge it. Every step forward, no matter how small, is worth celebrating. Reflecting on these moments boosts motivation and reminds us that progress is happening.

Tip: Keep a journal of your daily wins, big or small, and revisit it when you need encouragement. For example:

• “I spoke up for myself in a meeting.”
  
• “I made it to the gym, even though I felt tired.”
  
• “I resisted the urge to scroll my phone before bed.”
  

These are just some ideas to inspire your resolutions for 2025. Choose goals that resonate with you, make them realistic, and practice self-compassion when you encounter setbacks. Remember, progress is more important than perfection!

Ps. Need some help setting your mental health goals in 2025? Our door is always open!

Wishing you a healthy 2025!

Jessica Pino