5 Questions to Ask Yourself While Planning Your New Year’s Resolutions
Welcome to 2026 and the start of another new year. Around this time, a common theme that comes up in my therapy sessions is New Year’s resolutions. Many people come in feeling motivated and hopeful, wanting to make changes to better themselves. And yet, when we gently look back at past resolutions, there is often a familiar pattern. The intentions were good, but the changes did not last.
If that sounds like you, please know there is nothing wrong with you. Most resolutions fail not because of a lack of willpower, but because they were not designed to fit into a real, already full life.
To set yourself up for more success this year, it can be helpful to slow down and reflect before committing to new goals. As a therapist, I often encourage clients to ask themselves these five questions as they decide whether a resolution truly makes sense to add into, or take away from, their life.
1. Is this manageable to add into my life?
Before choosing a resolution, take an honest look at your current life. What does a typical day or week already look like for you? What positive habits are you already maintaining on a daily, weekly, or monthly basis?
It can be tempting to focus only on what we want to improve and overlook how much we are already doing. Adding a new goal without acknowledging your existing responsibilities can quickly lead to burnout.
Ask yourself if this change feels realistic given your current energy, time, and commitments. Sometimes the most supportive choice is not adding something new, but simplifying or letting go of something that no longer serves you.
2. How can I add this into my already established routine?
Big changes often feel overwhelming because they require us to completely restructure our lives. Instead, consider how this goal could fit into what you already do.
This is where habit stacking can be helpful. Habit stacking means attaching a new habit to something that is already part of your routine. For example, if you want to practice mindfulness, could you take a few deep breaths while waiting for your coffee to brew? If you want to read more, could you read a few pages before bed instead of scrolling on your phone?
Small, consistent changes that blend into your existing routine are much more likely to stick than drastic overhauls.
3. Will this reduce my stress or increase it?
This is an important and often overlooked question. Some goals look good on paper but quietly add pressure and stress. If you imagine yourself trying to maintain this resolution, how does your body feel?
If the goal might increase stress, that does not automatically mean it is a bad idea. The key is to ask how else it supports your overall wellbeing. For example, exercising regularly is beneficial, but the way you approach it matters. Working out at home might feel more manageable than committing to a gym schedule that adds commuting time and pressure.
Try to choose versions of your goals that support your mental health rather than compete with it.
4. If I tried this before and it did not work, what got in the way?
Many people repeat the same resolutions year after year, then blame themselves when they do not stick. Instead of self criticism, try curiosity.
If you attempted this goal in the past, what specifically made it difficult? Was it time, energy, motivation, lack of support, or unrealistic expectations? Once you identify the barriers, you can plan for them this time around.
For example, if evenings were too exhausting to work on a goal, maybe mornings are a better fit. If motivation faded quickly, perhaps the goal needs to be smaller or more flexible. Learning from past attempts is a powerful way to set yourself up differently this year.
5. How do I plan to hold myself accountable?
Accountability does not have to mean pressure or punishment. Ideally, it feels supportive and encouraging.
Some people find accountability through telling a trusted friend or family member about their goal. Others prefer tracking progress in a journal or planner. You might check in with yourself weekly and gently notice what is working and what needs adjusting.
The goal is not perfection. Accountability is about staying connected to your intention and giving yourself opportunities to course correct with kindness.
As you think about your New Year’s resolutions this year, I encourage you to approach them with compassion rather than rigidity. Meaningful change often happens through small, thoughtful steps that respect your limits and honor your needs.
If you find yourself wanting extra support as you navigate goals, transitions, or ongoing stress, therapy can be a helpful space to explore these questions more deeply. If you are interested in working together, I invite you to reach out by filling out the contact form on my website. I would be happy to connect and see if working together feels like a good fit for you.