60 mindful New Year's resolution suggestions to start 2025
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Want to set goals for 2025? Here's 60 suggestions for New Year’s resolutions to build better relationships, grow at work, and improve your mental and physical health.
We’ve all been there. January 1st hits, and you decide this is the year you’re going to change your life and become the best version of yourself with some New Year’s resolutions. You might optimistically think, “You know what? I’m going to be healthier this year! I’m only going to drink on the weekends.”
Then two weeks later, on a Wednesday, you have the most stressful day at your job and you find yourself pouring a huge glass of wine. You’re instantly filled with regret for breaking your resolution and vow to never do them again because they don’t work and are clearly designed to make you feel disappointed.
Take a deep breath. Resolutions don’t have to be this big set up for failure that feel impossible to keep. They can be as big or as small as you want them to be. We’ve put together a list of 60 mindful resolutions that are less about striving for perfection or making huge changes in your life, and more about slowly helping you to grow and build better habits in an achievable way. Sounds nice, right?
So let’s ditch our list of impossible goals and jump into 60 resolutions that could help you thrive in 2025.
Resolutions for better relationships
At the end of the year, many of us step back and realize that we feel really disconnected from a lot of the people in our life. We get busy and stuck in our own little world. It’s too easy for connections with our family, friends, partners, or coworkers to dwindle from time to time.
If this sounds familiar, here are 15 resolutions that can help you build more fulfilling relationships so that your support networks are there for you when you need it. (And you’re there for them when they need it too.)
Pro tip: you don’t need to do all of 15. Just try choosing a few that feel good to you and then take some small steps towards adding them into your routine.
1. Spend some uninterrupted quality time with loved ones
Make a habit of giving your full attention to the people who matter most to you. Try planning regular (or semi-regular) family dinners, date nights, or hangs with friends. If you like phone calls, those work great too. (Just make sure you’re fully present!)
2. Listen with intention
When someone’s talking to you, focus fully on what they’re saying instead of thinking about your reply or what you’re going to eat for your next meal (we’ve all been there). Active listening shows respect to your loved one and can help deepen your bond. If you want to get better at active listening, here are eight techniques to help.
3. Express gratitude regularly
Too often, we take those around us for granted, so let the people in your life know you appreciate them. Saying something as easy as, “thank you” or writing a cute little note can let your loved one know how much they mean to you and make them feel good. Who doesn’t want to make their loved one feel good?
4. Say “I love you” more often
If you love them, say it. Life’s too short! Telling someone you love them is powerful and can help you grow a stronger bond. If you have people in your life like a macho uncle or disengaged cousin who have a hard time saying I love you, be the first to jump in and show them that it’s okay to express your affection for one another.
5. Offer help without waiting to be asked
If you notice someone struggling in your life, step in and help. It doesn't need to be revolutionary. It could be helping with laundry or simply being there to listen. Just letting them know that you see their efforts and want to help can make a huge difference.
6. Schedule regular check-ins
Relationships are work. And in order for them to work, you need to put time into them. So set a reminder to check in with your loved ones, especially the ones you don’t see often. A quick text or call can do the trick and help you stay connected with your favorite people. And if you have folks in your life who are struggling, or who experience loneliness, make an extra effort to reach out and show you care.
7. Resolve conflicts quickly and kindly
Don’t let misunderstandings grow. When you’re upset with someone, bring it up to them calmly and kindly, and with the goal of finding a solution. It can help to lead with “I feel” statements. And if your feelings are hurt over an innocent misunderstanding, start with, “I know you didn’t mean to hurt my feelings but,” so the other person knows they’re not in trouble and you want to come to a place of understanding.
8. Celebrate the successes of others
This might sound obvious, but if your loved one has good news, show genuine excitement for the good things that are happening for them. We all feel good when others celebrate with us. So send those flowers — almost no one’s going to get mad at you for sending flowers. Sometimes celebrating success for others feels hard if you feel stuck in your life, but by genuinely finding happiness for others, you may feel the glow of that happiness yourself.
9. Unplug during IRL conversations
Use conversions with others as a time to genuinely disconnect from technology and focus on being together. When you’re spending time with someone, keep your phone in your pocket, in your purse, or somewhere that’s not in your hand. Give your loved one your full attention. This will make them feel seen and it helps you to stay more in the moment and form deeper connections.
10. Plan surprises
Everyone loves to feel seen and valued. Sometimes just surprising someone you love with a small gesture can make their day. It doesn’t have to be big, it could just be showing up to a hang with your loved one’s favorite snack, their preferred coffee drink, or even a small bouquet of flowers. Trying to be better about budgeting? Handwritten cards, or homemade crafts also make lovely surprises.
11. Practice patience and empathy
When someone you care about is struggling, before reacting, take a moment to put yourself in their shoes and understand what they might be going through. This can be a lot easier said than done, but try to treat them the way you would want to be treated — with kindness instead of judgment.
💙 If Empathy doesn’t come easy for you, check out this meditation from Tamara Levitt’s Relationships with Others series.
12. Learn and practice working with the love languages
We all have preferences for how we like to give and receive love and it’s so special when the people in our lives make an effort to communicate affection in the ways we most appreciate. So take some time to understand a partner, family member, or friends love languages (here’s an overview of all five and how to identify yours). Showing love in the ways they like can make you closer. (And probably earn you brownie points!)
13. Say “yes” as long as you’re not crossing your own boundaries
Say yes to an invite or an activity you wouldn’t normally do. Stepping out of your comfort zone can help you feel energized and open you up to new experiences and learnings about yourself. The one time when it’s okay not to say yes is if you’re establishing boundaries with your emotional energy or time. It’s all about balance!
14. Set boundaries respectfully
While saying yes is great (see above), saying no is also important. Make an effort to have healthy relationships with solid boundaries. Tell people what you need, like alone time or limits on work talk. And respect their boundaries too. If all of that sounds tough, check out these six tips to setting healthy boundaries in your relationships.
15. Apologize when you’re wrong
Humans make mistakes and the best thing you can do is to acknowledge them, learn and grow. So try to take responsibility if you make a mistake. You’ll feel free of guilt and you won’t have to double down on something you probably didn’t mean to do in the first place (like a bad joke that hurt someone’s feelings, or a meeting you were super late for.) A heartfelt apology can mend any damage and show your maturity (these seven tips will help you do it).
Resolutions for work
Doesn’t it feel like we’re always trying to find a better work-life balance, get promoted, improve our work ethic, and feel more fulfilled with the work we’re doing? That constant desire for some sort of growth or change can be overwhelming and leave you not knowing where to start.
So we’ve put together 15 work resolutions that might be more sustainable and rewarding for you — and will hopefully make the whole process feel less overwhelming.
1. Set boundaries for work-life balance
Protecting your personal time is so important for avoiding burnout, so decide on clear work hours and stick to them. Try setting a goal for logging off by 6pm or not looking at emails in your off time. If your job doesn’t currently give you the freedom to set these boundaries, chat with your superiors and express your goals where work-life balance is concerned.
2. Create a workspace that inspires you
Organize your workspace to reduce clutter. A working area that you like (or at least doesn’t cause more stress) can really improve your mood and your focus. Once you reduce the clutter and get rid of any items that aren’t sparking joy, you could mindfully add things that feel good like a plant, photo, or a comfy chair.
3. Break big tasks into smaller steps
Large projects can be overwhelming. Try breaking them down into smaller, more manageable steps to make them less daunting and help you stay on track. You can also practice time-boxing to keep your focus — here’s how to do it .
4. Take regular breaks
Go for a five-minute walk, enjoy a cup or tea, or do a quick stretch. It doesn’t really matter what you do on a break, just that you do something to rest your mind and give your body a little love. Set reminders if it’ll help you remember. (Here are 20 ways to take a mindful break.)
5. Prioritize tasks effectively
Start each day by identifying your top three priorities. If you focus on the most important tasks first, this will help you make progress where it matters most. Got a few things on your to-do list that aren’t time sensitive? Resist the temptation to try to get them done when you’re exhausted and bump them to tomorrow when you can focus.
6. Develop a professional skill
Pick an area you’d like to grow in, like public speaking, graphic design, or SEO. Then sign up for a class or online course to help you reach that goal. (Here are 22 examples of professional development goals to try.)
7. Celebrate your achievements
Just like you want to celebrate the achievements of the people in your life, it’s equally important to celebrate yourself! Take note of all of your accomplishments. This can help boost your confidence, help you stay motivated, and even make you smile.
8. Network intentionally
Making new friends isn’t just for your school years. Make an effort to connect with coworkers or other people in your field. Getting coffee with colleagues can help you build relationships and even help with career growth. You might find that your career is more fulfilling when you have solid relationships with colleagues and coworkers.
9. Communicate more effectively
Work on being clear and concise in emails, meetings, and in conversations. Practicing good communication not only improves your productivity but also helps avoid misunderstandings (these 13 tips can help).
10. Learn to delegate
If you’re overwhelmed and juggling too much, look for tasks that can be given to others to make your life easier. This doesn’t mean you’re not good at your job. It just means you're making sure your energy is spent where it’s needed most.
11. Avoid multitasking
Struggling to focus? Single-tasting is where it’s at. Take on one task at a time and not five at once. This will improve the quality of your work and help you feel less like you want to scream.
12. Ask for feedback
Even if it’s scary, seek out feedback from your boss, coworkers, or clients. Constructive input can help you get better and show that you want to improve. Just make sure you’re also receiving feedback for things you’re doing well, not just areas where you could do better.
13. Stay organized with a system that works for you
Find a method that helps you stay on top of deadlines. A to-do list app, a daily planner, or a bullet journal could help keep track of all your tasks. Explore some different ideas to find what works best for you.
14. Advocate for yourself
Don’t hesitate to ask for what you need. If anything, this can help you get taken more seriously and help with career growth. Ask for that raise, request that more flexible schedule, tell your boss you need additional resources to complete that project.
💙 Learn how to practice Speaking Up at work with this session from the Mindful Leadership Wisdom Series.
15. Focus on personal growth, not just productivity
Set goals that align with your long-term dreams and values, not just what you hope to achieve. These could be around building confidence, becoming a more mindful leader, or exploring a new field you’ve always been interested in.
Resolutions for better mental health
When you don’t feel mentally like you’re firing on all cylinders, it can be tough to even think of what to focus on to help your mental health. We get it — you’re probably already stressed, so making a decision on a resolution to be less stressed might be the last thing you want to (or can) do.
To help you out, we put together a list of 15 small and intentional resolutions that will help nurture your mind and create space for calm and joy in 2025.
(Psst: You don’t have to do all of them. Start with one or two that’ll help you feel more balanced, calm, and connected, and then go from there.)
1. Start a journaling practice
Write down and reflect on your thoughts, feelings, and experiences each day. This can help you process your emotions and recognize some patterns you have. Journaling is also a great way to practice gratitude.
2. Make gratitude a part of your daily life
Each day, take a moment to think of three things you’re grateful for. This can rewire your brain to look for the positives in your life. It doesn’t have to be getting a promotion or finding your perfect partner, it can be as small as not burning your bagel today. If you want to find more ways to incorporate gratitude into your days, here are eight ideas to get you started.
3. Incorporate moments of mindfulness
Spend a few minutes a day practicing mindfulness. And while this could be a five minute meditation, it could also be a bit of deep breathing on a work break, or just noticing the sights and sounds on your morning walk. Any moment where you become fully present counts!
4. Set a consistent sleep schedule
Go to bed and wake up at the same time every day to help you get better quality sleep (here are six more tips to help you get those Zzzzs). The more rested you are, the more you’ll be able to handle the stress that comes up throughout the day.
5. Spend time in nature
Nature has a way of calming us down and recharging us, so if it’s possible, try to get outside everyday. It doesn't have to be a big hike, it can be as simple as walking around your block or even just going into your yard.
6. Limit screen time
This is a big one! Try to gradually reduce the time you spend on your phone, computer, or watching TV, especially before bed. You could read that novel that’s been on your bedside table for ever or catch up with a loved one instead. But take it slow, we know it’s not easy.
7. Learn to say no
Give yourself permission to say no to things that overwhelm or overcommit you. It’s more important to protect your energy than to burn yourself out trying to please other people. If saying no is hard for you, here’s 30 ways to do it nicely.
8. Talk to someone when you need support
Get in the habit of reaching out to a loved one or a therapist when you’re feeling stressed or overwhelmed. Talking about our feelings can help us feel lighter and even give us a new perspective.
9. Declutter your space
A clean environment isn’t just for your desk. Having a clean home can calm you too. So take some small steps to organize your home. You might try doing just one room at a time, it doesn’t need to be all at once.
10. Take breaks throughout the day
Schedule regular breaks so you don’t have a meltdown. These pauses can really help you reduce your stress and keep you focused. Grabbing a glass of water, breathing deeply, or gently stretching can all help reset you and give your mind a moment to rest.
11. Speak more kindly to yourself
Treat yourself the way you would your closest friend. Avoid going in on yourself with harsh, critical thoughts and instead say some sweet nothings to yourself. We know this isn’t always easy, so here are eight tips to help you quiet that inner critic.
12. Explore a creative outlet
Start a hobby that lets you express yourself. This can be therapeutic and put you in a better mood. Ever been curious about painting or playing music? Maybe now’s your chance to explore that curiosity.
13. Move your body
Exercising relieves a lot of stress. But you don’t need to spend hours at the gym or set some big weight loss goal. Instead, try out a new yoga class, have a dance party in your living room, or find other ways to move your body that feel nourishing to you.
14. Focus on progress, not perfection
Go easy on yourself, you don’t need to be perfect (newsflash: there’s no such thing). It can help to focus on all the small ways you're growing each day, not on the destination. Sometimes it’s better to think about growth-setting instead of goal setting.
15. Limit exposure to negativity
Don’t regularly spend your time on something that drains your energy. Seek out places that bring you positivity instead. If certain people you hang around with make you feel bad, limit your exposure to them. This might look like setting boundaries with family about how many events you attend each year, or with friends by limiting how much you talk or get together.
💙 If you’re looking for more positivity in your life, learn how to Process and Move Past Negativity during the Overcome Stress and Anxiety series with Dr. Julie Smith.
Resolutions for better physical health
Okay, let’s face it. Most of us want to look and feel our best — and there’s nothing wrong with that. But better physical health is also about feeling energized, staying strong, and giving our body the help it needs to thrive.
We don’t need to tell you that working out consistently is a lot easier said than done. Sure, in a perfect world, we always have the time and energy to get to the gym. But we don’t live in that world. We have endless responsibilities and working out might be the first thing to go when we’re busy.
So explore these 15 manageable resolutions that can help you feel strong and energized going into 2025. And remember, you don’t need to force yourself to go all-in on physical wellness to feel better. Just start with one or two that feel like they’d be easier to make a consistent habit and go from there.
1. Move your body daily
Aim for some form of movement every day –– it doesn’t have to be intense. Try a 10–minute stretch or a brisk walk through your favorite part of your neighborhood. Focus on what makes you feel good in your body, which may change day to day.
2. Drink more water
Hydration makes you feel good and stay alert, so try to aim for 8–10 glasses of water a day. Carry a reusable water bottle with you to make it easier to hit your goal and remind you to drink. If regular water feels boring try adding slices of your favorite citrus or fresh mint to your water.
3. Plan balanced meals to boost nutrition
Add a rainbow of foods to your plate! Focus on eating a mix of fruits, veggies, lean proteins, and whole grains. Try meal prepping ahead of time to make it easier for you to choose healthy options. Bonus points if you try to stay mindful while you cook and while you eat — here’s how.
4. Snack smarter
Swap out processed snacks for healthier options like fruit, nuts, seeds, or yogurt. Try keeping nutritious snacks nearby to make it easier to avoid reaching your favorite sweets. With that in mind, don’t forget that dark chocolate has some antioxidants so adding a few dark chocolate chips to your trail mix is a-okay with us!
5. Try to get more sleep
When you sleep better, you feel better. End of story. Aim for around eight hours of quality sleep each night. It can help to have a wind down routine at the end of your day to help your body know that it’s time for rest. These nine steps can help you create a calming bedtime routine.
6. Take the stairs if you’re able
If you are able to take stairs instead of elevators or escalators, go for it! Making small, active choices throughout your day to help you get a little more movement. You could also try parking farther away to get in a few extra steps.
7. Stretch it out regularly
Add some stretching into your daily routine to improve your flexibility, reduce your tension, and prevent injuring yourself. Try stretching for a few minutes as soon as you get out of bed or right before you get into bed — here are seven we like.
8. Schedule regular check-ups
We know it can be frustrating or scary to go see a doctor, but don’t wait to see one until you feel sick. Set up your physicals and dental cleanings so that you can breathe easy and not worry about your health. You’ll be proud of yourself when you leave that doctor’s office!
9. Be mindful of your sugar intake
Generally, it’s recommended to cut back on foods high in sugar. You may be surprised how much sugar some of your daily go-tos have, so stay mindful of what you’re consuming (you could check the labels for sugar content if that works for you).. It’s not about never having a treat, but bringing more awareness to what you’re eating and how it’s making you feel. It’s all about balance.
10. Try a new workout
Working out can really feel like work a lot of the time. So shake up your routine to help keep you excited to exercise. Ever tried kickboxing or swimming? Maybe 2025 is the year you hop in the boxing ring or jump in the pool.
11. Take regular breaks from sitting
If you have a desk job, try to stand up and move every hour. Consider switching to a standing desk if that’s an option. If you work from home and have space for a walking pad in front of a standing desk you can also get your steps in while you work.
12. Make time for some movement outdoors
We know that the new year isn’t always the time you want to get outside for a walk, but sunshine and time in nature can boost your mood. If you live in the northern hemisphere, bundle up and try going for a walk, run, or bike ride outside whenever the weather allows it.
13. Cut back on the booze
If you drink alcohol, consider cutting back by a few drinks or setting limits. It can help to have fun or festive swap, so try sipping on flavored sparkling water or a mocktail at a social event or as a treat at the end of a long week. Sometimes creating a special drink that’s free of booze creates the same excitement as making a special cocktail. And you might love the way you feel the next morning when you’re hydrating your body with your evening beverage instead of dehydrating it.
14. Adjust your posture when you think of it
Good posture helps prevent back and neck pain so pay attention to how you sit and stand. And add exercises that focus on strengthening your core into your workout. This will help support better alignment. Sitting at a desk for work? Set alarms every so often to remind you to stand up and stretch.
15. Keep track of your progress and celebrate your wins
Celebrating your progress helps you to keep going — we all need a good pat on the back. If you drink an extra glass of water or walk an extra mile, take note of it. Maybe even do a little happy dance. If you go for a walk four days in a row, make a note in your journal or notebook. The more you celebrate your progress the prouder of yourself you’ll be (and the easier it is to keep it up).
💙 Learn how to celebrate the Small Wins on the path to achieving your larger goals with help from Jay Shetty.
New Year's resolution suggestions FAQs
What are New Year’s resolutions?
New Year’s resolutions are personal goals or promises you make to yourself at the start of a new year. They can be about anything and it’s entirely up to you. They can be big like training for a marathon or small like drinking more water.
Usually people use it as a chance to reflect, change up some patterns in their life, and start fresh. If you’re looking to set a resolution but don’t know where to start, here are five areas people tend to focus on:
Health
Relationships
Work
Hobbies
Do New Year’s resolutions matter?
You don’t have to make resolutions to have a wonderful new year. But if you want to try, keep in mind that resolutions work best when you make them work for you. So yes — resolutions matter if you use them as a tool to help you live with more purpose and joy, then you’ll set yourself up for more success.
When you’re setting your resolutions, focus on what would make you feel happier, healthier and more fulfilled and go from there. And approach resolutions with kindness and flexibility, especially if you don’t end up following through on one.
If the idea of resolutions feels overwhelming — we get it. Here’s three ways that could make it easier for you:
Focus on one word or theme for the year that feels right to you, like “balance” or “growth.”
Set a small monthly intention instead of a year-long commitment.
Celebrate progress instead of perfection by noticing little wins along the way.
What are five important New Year’s resolutions?
We wish there were five magical resolutions that could solve all of our problems at once. But unfortunately there’s no such thing. What we can tell you is the most successful resolutions tend to be the ones that feel right to you.
It’s important to focus on the right area when setting your resolution, so you’ll be more likely to stick with them. Here are five areas to focus on when setting your resolution:
Resolutions that focus on building stronger relationships — Pick ones that’ll fill you up and add more joy to your life.
Resolutions that focus on taking care of your physical health — Pick ones that focus on regular exercise, better nutrition, or improved sleep.
Resolutions that focus on your mental health — Pick ones that practice gratitude or mindfulness, so that they can help you feel calmer and more balanced.
Resolutions that focus on your career –– Pick ones that focus on learning a new skill or creating a better work-life balance so that your professional life can become more rewarding.
Resolutions that focus on personal growth –– Pick ones that focus on starting new hobbies or giving back to your community.
Do New Year’s resolutions actually work?
All of us at one point or another have probably failed at a resolution we’ve set for ourselves. And when that happens, it can feel pretty disappointing. But resolutions can work — if you set them in the right way.
Resolutions that are vague or overly ambitious tend to be a recipe for failure. But if you set ones that are realistic and meaningful to you, it’ll be a lot easier to keep your resolution and see the change you want. But remember to be flexible and kind to yourself. We’re all not perfect and mistakes happen. So try not to beat yourself up if you don’t stick to your goals perfectly. Focus on progress, not perfection.
If you find it easier to set monthly intentions as opposed to setting one year-long resolution, go for that. Tailor the resolutions so they work best for you.
What can I do instead of New Year’s resolutions?
Sometimes the minute we think of resolutions, we can get sad or overwhelmed at the baggage of our past failed resolutions. If this is you — we understand. Resolutions aren’t for everyone. But if you’re interested, there are other ways you can focus on self-improvement and growth.
If a long list of goals is too daunting for you, try picking a single word to guide your year. You could use words like “balance,” or “connection,” to remind yourself to make choices that match with your values.
If setting smaller, short-term goals might help you to stay motivated, you could try focusing on building better sleep habits in January, and then shifting to something like improving your diet in February.
If tracking your progress will make it more fun for you and help you to invest more, try using a habit tracker app, or even just a calendar. This way it’ll be easier to celebrate your little wins along the way.
How can New Year’s resolutions help me have better relationships?
Resolutions that focus on relationships can bring more connection, understanding, and happiness into your life. And a good way to show the people you love the most how much they mean to you is to set a resolution to spend more quality time with them.
Acts of kindness also go a long way to strengthen your relationships. So if this is important to you, try setting an intention to express gratitude more often, like thanking your partner for their support.
You could also set a resolution to unplug more often. This can help free up your time and create more meaningful, distraction-free moments with the people you care about the most.
Calm your mind. Change your life.
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