A Psychologist’s Guide to a Healthier New Year

Influencer: Carri Lager Ph.D.
Photography by Carri Lager Ph.D.

Every January, we’re inundated with messages about reinventing ourselves. As a psychologist, I see the opposite approach as working far better: focus less on reinventing yourself and more on realigning with what already keeps you grounded, energized, and emotionally balanced.

Most start-of-the-year resolutions fail not because we’re incapable of achieving them, but because we expect perfection. Self-criticism triggers a stress response that can make healthy changes harder to accomplish. A more effective strategy is to speak to yourself the way that you would to a close friend or a child relying on you for support—as someone deserving of patience and encouragement. To help achieve your goals, try some self-compassion.

The brain loves routines. Instead of sweeping goals, choose one or two small habits that can be repeated daily. A ten-minute walk, two minutes of breathing, or one screen-free meal can create momentum. Consistency—not intensity—is what rewires behavior. Try to choose small and realistic habits, not demanding overhauls.

Protect your emotional bandwidth! Health isn’t only a physical concept. The past few years have pushed many of us into chronic emotional “emergency mode.” In 2026, monitor your internal fuel gauge. Notice the people, environments, and digital spaces that drain you. Replace one draining input with something restorative: a book, a boundary, or simply silence. Connection is one of the strongest predictors of long-term well-being. Reach out to one person you’ve lost touch with or deepen one existing relationship. Even brief, positive interactions boost mood and lower stress hormones. Rest is not a reward for productivity—it’s the foundation of it. Prioritize sleep, taking breaks, and activities that genuinely replenish you. When your nervous system is regulated, everything else becomes easier: decisions, motivation, and emotional resilience.

Achieving a healthy start to the new year does not require a complete transformation but rather self-compassion, the adoption of small, sustainable habits that enhance daily living, and a commitment to nurturing both physical and mental well-being. Genuine health develops gradually over time. Wishing you a year focused on balance,- consistency, and self-respect.