New Year's resolutions: recovery goals and new habits for mental wellbeing

As we step into a new year, many of us take the time to reflect on the past and think about how we can create positive change in our lives. For those on a mental health recovery journey, the new year can be an ideal moment to set meaningful goals and establish habits that nurture wellbeing.

However, the pressure to make big, sweeping resolutions can feel overwhelming. It's important to remember that everyone’s recovery journey is different, and resolutions don’t have to be about reaching ‘full recovery’ or aiming for the impossible - they’re about taking small, positive steps along the way.

As highlighted in my article last year on Adapting to the New Year and Managing the Mental Load, adjusting your expectations and focusing on small, realistic steps can help lighten the mental burden.

Importance of Setting Recovery Goals

Setting goals is an empowering process. Whether big or small, goals provide direction, a sense of accomplishment, and improve overall wellbeing. Recovery from mental health challenges is rarely a linear journey, and the path will look different for everyone. What’s critical is that each person sets goals that are relevant to their own needs, progress, and state of mind.

Recovery goals aren’t about a distant, often unrealistic vision of achieving a “cure.” They’re about setting practical steps that move you forward in a sustainable way, focusing on your strengths to create a satisfying and fulfilling life. Some days, the goal might be getting out of bed and getting dressed, while on other days, you might aim to take a walk around the block or engage in a social activity. Every small victory counts.

Setting SMART Goals for Recovery

One powerful tool for setting effective recovery goals is the SMART goal framework. Developed as part of counselling and peer support programs by organisations like SANE, SMART goals help break down larger objectives into manageable, realistic steps.

SMART stands for:

Specific: Your goal should be clear and unambiguous.
Measurable: You should be able to track your progress.
Achievable: The goal should be possible to accomplish.
Realistic: The goal should be practical and feasible, taking into account your circumstances and resources.
Time-measured: Set a timeline for achieving your goal, even if it’s a flexible one.

In applying these principles, you can set goals that are grounded in your reality and are more likely to lead to sustained progress. This structure helps create a sense of control and direction in your recovery journey.

In fact, SANE has long encouraged using SMART goals as part of their approach to mental health recovery. As mentioned in their article Five Tips to Improve Your Motivation, setting clear and realistic goals can help boost motivation and focus, while also offering the flexibility to adjust as needed.

Examples of Recovery Goals

Everyone’s recovery looks different, so the goals you set should be personal and relevant to your current situation. Here are some examples of recovery goals broken down into four categories. They range from simple, everyday actions to more complex, longer-term objectives. They are tailored to different stages of a recovery journey.

Simple recovery goals

• Get out of bed: Simply getting up can be the first step towards recovery.
• Daily hygiene: Brush your teeth and take a shower each day.
• Sleep hygiene: Go to bed at a consistent time each night.
• Nutrition: Eat at least one balanced meal a day.
• Drink water: Set a goal to drink 6-8 glasses of water daily.
• Leave the house: Step outside, even if it’s just for a minute or two.
• Express gratitude: Write down one thing you’re thankful for each day.
• Set boundaries: Say "no" to something that feels overwhelming.

Moderate recovery goals

• Social connection: Call or text a friend or family member once a week.
• Mindfulness practice: Engage in a 10-minute mindfulness meditation exercise each day or practicing deep breathing.
• Physical activity: Take a 15-minute walk or do a light workout a few times a week.
• Creative expression: Start journaling or express your thoughts and ideas in another creative and meaningful way (eg, cartooning or art journaling)
• Engage in a hobby: Dedicate time to an activity you enjoy, like gardening, painting, reading, or playing music.

Challenging recovery goals

• Career or education steps: Enrol in a class, update your resume, or take a step toward a new job.
• Structured exercise: Start a fitness routine, such as running or yoga, with gradual milestones.
• Volunteer work: Commit to a small, regular volunteer role that aligns with your interests and personality.
• Public speaking: Share your recovery story in a safe space or support group setting, or gain confidence to speak about any topic of interest.
• Financial independence: Set a budget, save money, or pay off a small debt.
• Conflict resolution: Work on repairing a strained relationship with the help of a mediator or therapist.
• Peer support contribution: Join or lead a support group to help others with similar experiences.

Ambitious recovery goals

• Physical achievement: Train for a marathon, triathlon, or similar physical milestone.
• Travel goal: Plan and take a solo trip or a holiday with loved ones.
• Skill mastery: Learn a new skill, like playing an instrument, cooking complex dishes, or mastering a craft.
• Advocacy work: Advocate for mental health awareness by joining an organisation, speaking at events, or starting a blog.
• Career advancement: Pursue a significant promotion or move into a completely new career field.
• Educational milestone: Complete a degree or certification program.
• Write a book or memoir: Share your story or expertise to inspire and help others.

 The Power of Small Steps

The simple and moderate categories of recovery goals described above are the cornerstone of mental health progress. Goals like getting out of bed daily, leaving the house for a minute, or eating one balanced meal per day may seem small, but they hold immense power in building confidence and momentum for the path ahead. These steps provide the stability and foundation necessary for ongoing recovery.

Once these simple and moderate goals become part of your routine, they can open the door to considering more challenging or ambitious aspirations, such as pursuing a career milestone, running a marathon, or mastering a new skill. However, it’s important to view these larger goals as sources of inspiration and hope for the future, not as immediate expectations. Recovery is a journey, and focusing on achievable steps today is what creates the possibility of reaching those distant aspirations tomorrow.

Final Insights: Overcoming Challenges Along the Way

One very important ingredient for success on your mental health recovery journey is to accept that setbacks are a natural part of this process.

It’s normal to feel discouraged or frustrated on tough days, and it’s essential to remember that recovery doesn’t always follow a straight path. If you achieve a moderate goal one day but find that the next day you can only manage a simple goal, this is perfectly okay. It’s not a setback; it’s part of the ebb and flow of recovery. Every step forward, no matter how small it seems, contributes to your overall progress and brings you closer to your longer-term visions. Be kind to yourself and acknowledge the strength it takes to keep moving forward, even on challenging days.

If you ever feel stuck or unsure about how to set meaningful goals, seeking support from a professional or peer group can be invaluable. Organisations like SANE provide support through counselling services and peer networks, where individuals can share their experiences, set goals together, and motivate each other.

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Dr. Carissa Coulston-Parkinson is a Clinical Psychologist with specialist knowledge in the areas of depression, bipolar disorder, anxiety, schizophrenia, intellectual disability, personality disorders, traumatic brain injury and neurological conditions.