Your Guide to Setting Mental Health Goals That Last All Year
The New Year usually kicks off with everyone making big, bold promises—get fit, hustle harder, achieve more. But if we’re being honest, by the time February rolls around, those resolutions can feel less like motivation and more like pressure. And for many women, especially those already juggling a million responsibilities, that pressure can be overwhelming.
So, what if this year, we try something different? Instead of aiming for perfection, let’s set goals that feel good. Goals that help us nurture our mental health, find balance, and create space for ourselves in the middle of life’s chaos.
At Mamaya Health, we believe in progress over perfection, and we’re here to remind you: small, meaningful steps matter. Let’s dive into how you can set kinder, more sustainable goals this year.
Why Mental Health Deserves a Top Spot on Your Goal List
When you think about setting goals, mental health might not be the first thing that comes to mind—but it should be. Your mental well-being isn’t just part of your life; it’s the foundation. It shapes how you show up, how you cope, and how you thrive.
When your goals include taking care of your mind, you’re doing more than just “feeling better.” You’re:
Reducing stress and anxiety.
Building confidence and self-worth.
Strengthening your emotional resilience for life’s tougher moments.
Caring for your mental health doesn’t just help you—it ripples outward, improving your relationships, your focus, and even your physical well-being.
Step 1: Let’s Talk About Body Positivity—From a Place of Love
Every January, we’re bombarded with messages about changing our bodies—losing weight, getting in shape, becoming “better versions” of ourselves. While taking care of your body is important, focusing too much on appearance can take a toll on your mental health.
What if we set goals around respecting our bodies, not just changing them?
Here are some thoughtful ways to approach it:
Catch the Critic: When you notice negative self-talk creeping in—like, “I need to lose weight to feel good”—try gently reframing it to something like, “My body is worthy of care, exactly as it is.”
Curate Your Feed: Follow people who promote real, inclusive beauty—not impossible standards. You deserve to see yourself reflected.
Celebrate What Your Body Can Do: Each day, jot down a few things your body allows you to do. Maybe it’s something big like carrying your child or something simple like dancing in the kitchen.
Move in a Way That Feels Good: Instead of forcing workouts that drain you, choose activities that make you smile. Maybe it’s a slow walk, a stretch, or dancing to your favorite playlist.
Body positivity isn’t about neglecting your health—it’s about setting health goals that are rooted in kindness and self-respect, supporting both your physical and mental well-being.
Step 2: Small Steps, Big Impact—Why Tiny Wins Matter
We tend to think that lasting change requires huge, sweeping action. But in reality? It’s the small, consistent habits that stick. You don’t have to overhaul your life overnight. Tiny changes, done regularly, lead to real progress.
Try these bite-sized changes:
5-Minute Gratitude Journal: Start your day by jotting down something you’re thankful for. It’s a quick way to boost your mood and shift your mindset.
10 Minutes of Movement: Don’t have time for a full workout? That’s okay! Ten minutes of walking, stretching, or dancing can still give you an endorphin boost.
Hydration Check-Ins: Set a gentle reminder to drink water throughout the day. Staying hydrated helps with energy, focus, and mood.
Nighttime Unplug: Instead of scrolling before bed, wind down with a calming activity like reading or deep breathing. Even five minutes can make a difference in how you sleep.
The beauty of small steps is that they’re manageable. And once they become part of your routine, they’re easier to build on.
Step 3: Finding Time for You—Even When Life Feels Full
For many women, self-care can feel like an impossible luxury. Between work, family, and everything else, where’s the time for you? But here’s the truth: prioritizing yourself isn’t selfish—it’s necessary.
Ways to carve out time for yourself:
Schedule It: Block out time for self-care like you would any other important appointment. Whether it’s 15 minutes to sip coffee in peace or a longer stretch to do something you love, treat this time as non-negotiable.
Micro-Moments Matter: Self-care doesn’t have to mean hours of free time. It can be a 2-minute breathing exercise between meetings or listening to a favorite song on your commute.
Learn to Say No: You don’t have to say “yes” to everything. Protecting your time and energy by setting boundaries is a powerful form of self-care.
Ask for Help: You don’t have to do it all alone. Whether it’s a partner, friend, or family member, leaning on your support system is a strength, not a weakness.
Mental Health Goal Ideas for 2024
Looking for inspiration? You don’t need grand resolutions to make meaningful changes. Small, realistic goals that meet you where you are can foster self-compassion and personal growth. Here are some kind-to-yourself ideas to get started:
Practice Daily Self-Compassion: When self-criticism creeps in, pause. Replace “I should have done more” with “I did my best today.”
Plan One Act of Self-Care Each Week: It could be something small, like a long bath, or something bigger, like a solo outing. The key is doing something just for you.
Prioritize Rest: Set a consistent bedtime and create a calming routine to help you unwind. Sleep is foundational to mental health.
Stay Connected: Make time to connect with people who lift you up. A quick call, a monthly coffee date, or joining a group can help you feel supported.
Seek Professional Support: If you’re feeling overwhelmed, therapy is a great tool for growth and resilience. You don’t have to go it alone.
How Mamaya Health Can Walk This Journey With You
At Mamaya Health, we understand how hard it can be to prioritize your mental well-being in a world that constantly demands more of you. That’s why we’re here—to offer personalized support tailored to where you are right now.
Care That Fits Your Life: Whether you prefer in-person or virtual sessions, we make care accessible.
Compassionate Guidance: Our therapists specialize in women’s mental health and meet you with empathy and understanding.
A Holistic Approach: We don’t believe in one-size-fits-all solutions. Your care plan will be designed to fit your unique needs.
Let’s Make 2024 the Year of Gentle, Sustainable Change
This year, don’t just set goals—set goals that matter. Goals that honor your mental health, respect your body, and help you create lasting habits without burnout. It’s time to prioritize you.
Whether you’re focusing on finding balance, setting realistic goals, or building better self-care habits, Mamaya Health is here to support you. Our compassionate therapists are ready to guide you every step of the way, offering personalized care and practical strategies to help you thrive.
Schedule an appointment with a Mamaya therapist today and take a step toward a healthier, happier you.
