New Years Resolution Replacements

It's almost that time again where we see multiple social media posts about New Year's Resolutions. There is a lot of pressure to set resolutions for next year and to "be better". I think it is always good to have goals and things to work towards, however, we can do this without so much pressure. Below are some fun, low-pressure, non-punitive ways to set New Year's Resolutions. These are great to use if you want to avoid the "new year, new me" shame spiral.

1. Pick a Word (or a vibe) of the Year

Instead of goals, choose a guiding theme.

-Examples: Gentle, Curious, Brave, Spacious, Playful, Rooted

-Ask: "If this word guided my choices, what would change?"

-You can even use multiple words for different life areas.

2. The "Bingo Card" Year

Create a bingo card with fun, flexible intentions:

-"Take a nap without guilt"

-"Try a new coffee shop"

-"Say no and not over-explain"

-"Move my body in a way that feels good"

No pressure to fill the card - just notice what gets marked.

3. Make Anti-Resolutions

Focus on what you are releasing instead of fixing.

-"I'm resolving to stop arguing with my nervous system"

-"I will quit making plans as if I don't need rest"

-"I will stop waiting to feel 'ready' before living."

This works especially well for folks with perfectionism or shame.

4. The "More/Less" List

Simple, intuitive, and flexible:

-More: rest, honesty, joy, play, sunlight

-Less: rushing, people-pleasing, doom scrolling, self-criticism

No numbers. No timelines.

5. Seasonal Intentions (Instead of Year-Long Ones)

Set intentions for just the next 3 months:

-Winter: rest, reflection, comfort

-Spring: growth, experimentation

-Summer: pleasure, connection

-Fall: boundaries, integration

Much more nervous-system friendly.

6. Future-You Check-In

Write a letter from December You back to January You:

-"Here's what mattered"

-"Here's what didn't"

-"Here's what I'm glad we stopped forcing"

This reframes resolutions as values-based, not outcome-based.

7. Vision Board - but Make It Weird

Instead of productivity and bodies:

-textures, colors, feelings

-quotes that feel regulating

-images that represent safety, ease, pleasure, authenticity

Ask: "How do I want to feel in my body this year?"

8. Dialectical Behavior Therapy Style "Skills to Practice" List

-"Practice self-validation"

-"Use Opposite Action when stuck"

-"Name emotions without fixing them"

-"Pause before reacting"

These are practice intentions, not pass/fail goals.

9. Joy-Based Resolutions

Set goals that exist only to increase joy:

-"Laugh more"

-"Collect small delights"

-"Romanticize my life a little"

-"Let things be easy sometimes"

10. The "Permission Slips" List

Write yourself permission for the year:

-Permission to rest

-Permission to change my mind

-Permission to be average

-Permission to want what I want

I hope you find these helpful!