A third of Americans will make a mental health New Year’s resolution this year, according to a poll from the American Psychiatric Association. While the turn of a new year is a traditional time for fresh beginnings and resolve, creating resolutions that will last the full year requires planning and intentionality.

Creating specific, attainable goals is the foundation of success. Instead of resolving to have better mental health in the new year, define specific goals that would improve your mental well-being. For example, you might decide to combat the ongoing loneliness epidemic and its damage by establishing deeper social connections. A concrete goal might be to establish or strengthen six meaningful friendships over the year.

Once you’ve created clear objectives, break them down into smaller steps with built-in checkpoints. Every two months, evaluate your efforts in reaching out to people in your community, whether it be inviting someone to coffee or attending a social event. By avoiding vague or overly ambitious goals without an actionable plan, you can set yourself up for lasting success throughout the year.

Accountability is an essential part of strengthening your resolve. Sharing your plans with others – a support group, close friends or a mentor – can solidify commitment. Regular updates to your group provide encouragement even when motivation wanes. If you’re working with a social worker or other mental health professional, tell them about your plan and ask them to help you with it throughout the year. By including external accountability, you can increase your chances of staying accountable to your own goals.

Positive self-talk is an underappreciated tool for accomplishing goals. Too often, we have negative internal conversations, scrutinizing and criticizing ourselves every day. This constant drip of negativity can undermine even the best intentions. Instead, remind yourself of your accomplishments, strengths and plans for the future.

Positive self-talk can transform your perspective – but it requires consistency. Writing down your affirmations or setting daily goals helps you build habits that shift self-perception and strengthen mental health.

Mental health is closely tied to physical health and the physical environment. Stress often drives unhealthy habits like consuming junk food, alcohol or even drugs. Intentionally developing healthy habits – such as eating a balanced diet rich in fruits and vegetables, drinking more water and staying active – is key to keeping your brain strong and your moods stable.

Curating a refreshing physical environment by organizing closets or sprucing up your bedroom can also improve your mental state by leading to a calmer mind.

No plan is perfect, and setbacks are inevitable. But slipping up on a daily goal isn’t a sign of failure. Instead of growing discouraged by setbacks, use them as opportunities to practice positive affirmation.

Remind yourself that these moments do not define your progress. Reflect on what you’ve already accomplished and what you will accomplish. If this positive language feels impossible, talk to a social worker or, in case of crisis, call the national hotline.

The new year offers a fresh beginning. Turning this opportunity into lasting change requires holistic plans with realistic goals and constant accountability. Together, through intentionality and support, we can make meaningful strides toward a healthier, more fulfilling life.

Maryland Matters is part of States Newsroom, a nonprofit news network supported by grants and a coalition of donors as a 501c(3) public charity. Maryland Matters maintains editorial independence. Contact Editor Steve Crane for questions: editor@marylandmatters.org.