On the last day of the year, the pressure to set and live up to New Year’s resolutions builds up. A mental wellness expert maps out an easy way to make your 2026 goals simple, grounded, and logical
Steer clear of Internet trends, and map out realistic, feasible goals. REPRESENTATION PICs/ISTOCK
Today is the day when the realisation dawns upon everyone: A New Year is upon us, and the resolutions that have been put off all this while, need to be acted upon. Instead of getting wrapped up in the anxiety, the trick is to keep it simple and practical. City-based psychologist and psychotherapist, Meghna Karia has some tips to help you approach the new year.
Understand the issue
Many people share the anxiety about lacking the discipline to keep to their resolutions. Unfortunately, this anxiety eventually becomes a self-fulfilling prophecy. “Often, the inability to act on resolutions can be attributed to various lows. Experiencing delays in receiving rewards, especially for long-time objectives such as saving money or building a healthier physique can cause a decline in motivation; the inclination to show up slowly fades away.”
Meghna Karia
The other culprit is unrealistic goals. “Popular trends like new diets on the Internet can be tempting; but foregoing your favourite things for an extended period of time is not easy. Everyday fatigue adds to the challenge,” she describes.
Intentions, not resolutions
Karia emphasises that the best way to address this problem is to set intentions which can be more effective. “An intention is more specific and directs the brain towards what is more important. Things that matter the most can have a clear intent without pressure,” she tells us.
Show up consistently, but always have a backup plan in place
Instead of following a new diet, redefine it through its intention — taking care of your health. “A resolution may induce mental overload and guilt, locking you into a strict plan. The lack of flexibility in your plan may also demotivate you,” she explains.
Karia further suggests going by the ‘few minutes’ idea, and starting tasks which requires only a few minutes of your day to start. “This will automatically help you form a habit, and show up regularly for yourself.”
Face your setbacks
Setting a night time routine can help build discipline
“Create a setback plan. This ensures that you’re prepared for a resolution or schedule not working out as intended,” Karia advises. This setback plan should allow the individual a space to feel secure and content. This could require re-adjusting your daily routine, to adapt to an alternative plan.
“It’s also important to celebrate small milestones. For instance, showing up to any physical exercise for half an hour a day consistently for a couple of weeks needs to be celebrated as a win,” Karia reminds us.
Make a vision board
Use vision boards to visualise your goals and progress
A useful method of concretising your New Year’s intentions is by having a vision board — a visual representation of your objectives — of habits you’d like to build, places to travel, and more. The psychotherapist advises, “Having something to look at everyday helps the brain retain the focus, and prompts action. However, these goals must be doable with day-to-day steps. Check if you’re adding any meaning to your intention: Finding meaning drives motivation.” She proposes reaffirming these intentions with positive phrases.
More importantly, track your progress, whether through a habit tracker, a log book, or a template. “You can also add prompts, pictures of yourself, anything to remind you of how far you’ve come,” adds Karia. Lastly, find activators in daily life — concrete cues that spark action such as catching up with a friend at the gym, or working towards a major entrance exam.
Daily routine
Karia also underlines the importance of setting a daily routine. “Morning and night time rituals can motivate you to stick to the routine, gradually taking you closer to your intentions. Begin the day by hydrating yourself, practising grounding techniques, exercising gently, journaling, or getting some sunlight; wind down in the evening with a warm shower, dimming the lights, reading a book, or sipping a warm beverage to slow down your mind, inducing natural sleep,” Karia signs off. It is the little things that enable you to achieve the larger goal after all.
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