As we begin a new year or approach a fresh chapter in life, many of us focus on setting goals. While career and fitness goals often take center stage, mental health goals are just as important – and arguably the foundation for achieving everything else. But how can we ensure these goals are realistic, meaningful, and sustainable? Let’s explore some strategies for setting mental health goals that truly stick.

1. Start Small and Specific

It’s easy to feel motivated when setting ambitious goals, but going too big can lead to frustration. Instead, start small and be specific. For example, instead of saying, “I want to reduce my stress,” break it down into actionable steps like, “I will practice deep breathing exercises for five minutes every morning.”

Small, manageable goals are easier to incorporate into your daily routine, making you more likely to stick to them. Over time, these small steps can lead to significant improvements.

2. Make Your Goals Measurable

Vague goals like “be happier” or “feel less anxious” are difficult to track. Instead, choose goals you can measure. For instance, you might set a goal to write in a gratitude journal three times a week or attend one therapy session per month. Measurable goals provide a clear sense of progress and help you stay motivated.

📷: Isaac Smith on Unsplash

3. Tie Goals to Your Values

Ask yourself: Why is this goal important to me? When your mental health goals align with your core values, they become more meaningful. For example, if spending quality time with loved ones is a priority, your goal might be to reduce screen time during family dinners to be more present.

When goals connect to what truly matters to you, they’re easier to maintain because they reflect who you are and what you care about.

4. Be Kind to Yourself

It’s important to approach your mental health journey with self-compassion. Progress isn’t always linear, and setbacks are a natural part of growth. Instead of being hard on yourself when you miss a step, remind yourself that change takes time. Focus on the effort you’re putting in rather than expecting perfection.

Celebrate small wins along the way. Even tiny improvements are worth recognizing—they’re signs that you’re moving in the right direction.

5. Track Progress and Reflect

Regularly reviewing your goals is key to staying on track. Set aside time weekly or monthly to reflect on what’s working and what isn’t. Ask yourself:

  • Have I made progress toward my goal?
  • What challenges am I facing?
  • How can I adjust my approach to stay consistent?

Journaling or using a habit tracker can help you visualize your progress and identify patterns that influence your mental health.

6. Seek Support

You don’t have to go through this journey alone. Share your goals with a trusted friend, family member, or therapist who can provide encouragement and accountability. Surrounding yourself with a supportive network can make all the difference in staying consistent.

Conclusion
Setting mental health goals is an empowering way to prioritize your well-being, but making them stick requires intention, patience, and self-compassion. By starting small, aligning goals with your values, and reflecting on your progress, you can create lasting changes that improve your overall quality of life.

Your mental health is a journey, not a destination—so take it one goal, one step, and one day at a time.