A Healthy Mental Health Approach to the New Year

As we start a new year, many of us set resolutions with hopes of self-improvement — whether it’s fitness goals, personal growth, or developing healthier habits. However, sticking to resolutions can be challenging. Instead of aiming for drastic changes, why not take a gentler, more mindful approach to both your physical and mental health?

Raphael Wald, Psy.D., a board-certified neuropsychologist with Marcus Neuroscience Institute at Boca Raton Regional Hospital, part of Baptist Health, offers valuable insights into how we can make lasting improvements by reimagining our New Year’s resolutions with kindness and simplicity.

Raphael Wald, Psy.D., a neuropsychologist with Marcus Neuroscience Institute at Boca Raton Regional Hospital.

 

Start Small for Big Mental and Physical Gains

When it comes to boosting both physical and mental health, Dr. Wald suggests a simple yet powerful strategy: Start small. It’s easy to think of New Year’s resolutions as a chance to “do it all”— intense workouts, major diet changes, and an overhaul of daily habits. However, this can quickly lead to burnout or frustration, especially if the changes feel overwhelming.

Dr. Wald offers a realistic approach. “If you are currently exercising 0 minutes a day and tomorrow you exercise for 5 minutes, then that is a dramatic improvement,” he emphasizes. “Getting over the initial hump is usually the hardest part. Don’t make that hump too big.”

This advice can be applied to all areas of life. Whether you want to move more, improve your diet, or make time for mindfulness, the key is to start with small, manageable steps. Rather than committing to an hour-long gym session, start with a 5-minute walk each day. As you build confidence and momentum, you can gradually increase your activity level without feeling overwhelmed.

This approach isn’t just about physical health. Dr. Wald emphasizes that making small, sustainable changes can positively affect your mental health as well. Starting with just a few minutes of movement each day can release endorphins, the brain’s “feel-good” hormones, which can help you feel more energetic, focused, and less stressed. Over time, this can contribute to a more positive outlook on life.

The Importance of Mental Health Check-Ins

The holiday season and the start of a new year can be a stressful time for many. While it’s often seen as a time for celebration, it can also trigger feelings of anxiety, sadness, or burnout. That’s why it’s essential to check in on your mental health, especially during this time of year.

Dr. Wald explains: “There are many hints that our minds and bodies give us to let us know that we need a mental health tune-up. Things like taking longer than usual to fall asleep, dreading activities that you normally enjoy, and feeling irritated by minor inconveniences.”

These signs are your body’s way of signaling that you might need to take a step back and reassess. It’s important to recognize these subtle clues and give yourself permission to pause, reflect, and reset. Ignoring the warning signs can lead to burnout, fatigue, and even depression.

One simple action that can make a world of difference during these times is ”positive self-talk.”

“Positive self-talk is extremely important,” says Dr. Wald. “It sets the stage for your reaction to everything you come into contact with.” If you find yourself feeling stressed or overwhelmed, rather than berating yourself, try shifting your mindset to something more supportive.

It may feel odd at first, especially if you’re not used to being kind to yourself, but Dr. Wald reassures that it’s alright.

As 2025 gets underway, consider rethinking your approach to resolutions. Instead of aiming for perfection or grand transformations, focus on gradual, sustainable change, Dr. Wald reiterates. Whether it’s committing to a few minutes of exercise each day or making space for moments of self-compassion, small actions can lead to profound changes in your overall well-being.

“It can feel awkward and it may take practice if you're not used to it, and that’s okay. You just want to be 1 percent better at it every day,” said Dr. Wald. The more you practice, the more natural it becomes. Over time, these small acts of kindness toward yourself can make a significant difference in how you handle stress and setbacks, he adds.