15 Realistic Mental Health Goals to Set in 2026

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If you’re setting goals in 2026, mental health goals deserve a spot on the list.

I’m sure you can agree that life is A LOT right now, and taking care of our minds isn’t a luxury, it’s a foundation. Setting goals for your mental health can help make life feel a little easier to manage when things feel overwhelming.

As we wrap up 2025, many of us are reflecting on our goals & resolutions for the New Year. Most people (myself included) sometimes set goals simply because they feel they should.

I’ve learned that the most helpful mental health goals aren’t about doing more, but doing more of what actually matters to you. For me, goal setting has always been a way to build trust in myself and give me a sense of direction in the new year.

When I shifted my mindset from “should” to what actually felt right for me, goal-setting felt much easier and more manageable.

In this post, I will help you set realistic, workable mental health goals for 2026! Grab your pen and notebook, and let’s get started.

Why Set Mental Health Goals?

Mental health goals work the same way your other life goals do. When you want to prioritize your physical health, you might focus on things like moving your body more, eating more whole foods, or maintaining a consistent sleep schedule.

Those habits don’t happen by accident; you choose them, try your best to implement them, and adjust as life changes.

Your mental health deserves the same care and attention.

Setting mental health goals helps you protect your emotional and mental well-being day to day, not just when you’re stressed or anxious. It gives the space to slow down, check in with yourself, and be more mindful of what is actually supporting your well-being.

When stress builds up (as it often does), it can spill into your relationships, work, and creativity. Having mental health goals in place will help you respond with more intention rather than running on autopilot.

Plus, when you follow through on these goals, it helps create a positive momentum that will also carry over into other areas of your life.

Reflecting on your thoughts, emotions, and patterns will help you understand yourself better and make it easier to choose actions that support you.

Over the years of setting mental health goals, I’ve learned that when I am aware of what’s going on internally, I am more conscious of making choices that truly support me.

Now, before we go any further, I think it’s important to make a quick distinction between mental health and mental illness because these two are often used interchangeably, but they are not the same.

Mental Health = refers to your emotional and mental well-being in daily life, including how you think, feel, and cope each day.

Mental Illness = A diagnosable disorder that disrupts how you think, feel, and function, often requiring professional support or treatment.

How Do You Set Mental Health Goals?

As with any goal-setting, creating mental health goals can be enjoyable because they’re personal and fit your needs and values. That said, many people start with goals that are too broad.

Broad goals are a great starting point, but without breaking them down into concrete steps, it can be hard to follow through.

This part of goal setting is often skipped by many people because it can feel overwhelming, or you might think broad goals are enough.

If you’re new to mental health goal-setting, don’t worry! Here’s a simple 5-step approach to help you create goals that feel realistic and doable. Let’s get right into it.

STEP 1: Know Your Why

Before setting goals, identify your WHY. Your why is the core reason behind your goals and keeps you focused on what matters, especially when New Year’s motivation fades.

If this is your first time doing value-based work, begin by writing down your bigger goals. There is no right or wrong way of doing this.

This is the time you want to let yourself think big, and if some goals feel a little scary, that’s ok! That usually means they matter.

Next, write down the values that are important to you. One simple way to do this is to Google ‘list of personal values’ and look through it.

Write down or highlight the words that stand out to you the most, and try not to overthink this part. Your values change as you grow, so there is no such thing as perfect values.

Once you have your list, narrow it to 3-5 values that fit your bigger goals. Take time to journal about why you chose them. This makes your goals personal.

For example, if you chose ‘relationships,’ explore why it matters. How do you want your relationships to feel? What value do they bring?

I like to keep my ‘why’ somewhere I can see often, so it stays with me throughout the year. Place your why somewhere that’s easily accessible to you.

STEP 2: Set S-M-A-R-T Goals

Now that you understand the why behind your goals, the next step is turning them into SMART goals.

SMART goals are a great way bring clarity to what you’re working towards and make it easier to follow through. They give your goals structure without making them feel overwhelming.

The SMART acronym stands for Specific, Measurable, Achievable, Relevant, and Time-bound. When your goals are clear and realistic, you’re more likely to stay consistent and also notice your progress along the way.

STEP 3: Plan Weekly Mental Health Goals

I’m sure you agree with me when I say that it’s usually easier to feel motivated at the beginning of the year when everything feels full of possibility. But as the year goes on, the motivation tends to fade.

One way to stay focused is to practice weekly planning and goal-setting. Having long-term mental health goals will give you direction, but actually reaching those goals requires breaking them down into smaller, more manageable steps.

To get started, choose one day of the week that works for you. During this time, think about what might support your mental health in the upcoming week.

You always want to keep your long-term goals in mind when deciding what feels realistic. Weekly goals include things like therapy, morning and evening routine, or practicing affirmations.

I like to plan monthly because it fits naturally into my routine and I’ve gotten pretty used to knowing what I need month to month. As weekly planning becomes a habit, you can consider moving it to monthly if you want.

15 Mental Health Goals to Set in 2026

5 Long-Term Mental Health Goals to Set

1) Learn How to Meet Your Emotional Needs

Learning to meet your emotional needs is a BIG part of caring for your mental health.

Emotional needs are the basic things we need to feel okay on the inside, including feeling safe, supported, and understood, as well as to rest and express how we feel.

Many people never learn to identify these needs, let alone ask for them or give them to themselves.

You move through life focused on responsibilities and other people, frequently overlooking what YOU need to feel cared for and safe. The goal is to bring the same awareness and intention to your own needs as you do for others.

This process is often called reparenting. It really just means learning how to take care of yourself in ways that may not have been modeled for you earlier in life. You can do this work with a therapist, or you can try it on your own.

Even small check-ins with yourself can go a long way!!!

A simple place to start is to pause at least once a day and ask yourself what is going on for you. Simple questions like “What do I need right now?” or “How am I actually feeling?” can be really helpful.

A big telltale sign that I’ve been ignoring my own needs is when I feel exhausted or kinda checked out. In those moments, the most important thing for me is to simplify, not complicate. Just one small thing, like space, sleep, or support, really helps.

I like to think about my emotional needs as the foundation of everything else. It supports self-care, routines, hobbies, emotion regulation, therapy, and much more.

When my needs are acknowledged and cared for, the rest of my goals become a lot easier to work towards.

By consistently meeting your emotional needs, you’ll better understand yourself and make choices that really support your well-being.

2) Learn Healthier Ways to Regulate Your Emotions

Learning to regulate your emotions starts with understanding and accepting that all emotions are allowed.

You may have been raised to push your emotions away or only show certain ones, which can make them feel overwhelming or confusing rather than informative.

Emotions are not meant to be pushed away, but to be used as information about what’s coming up, allowing it to exist, and responding in a way that supports you.

I always tell my clients to think of emotions as signals or clues, not problems. When you can slow down and pay attention, they usually have something important to say.

If you were never shown how to cope with your emotions in a healthy way, it makes so much sense that regulation feels hard or confusing.

Many people learn to distract, numb, or withdraw because that’s what they saw being modeled. Learning to build new skills is an act of self-trust. It’s not something you need to master overnight, but it is an important goal to work towards.

If you’re ready to start or need more tools, read my simple, step-by-step blog post for processing and regulating emotions in a healthy way.

3) Build a Support System You Can Rely On

Mental health is not meant to be handled alone. Having people in your life that you can truly rely on makes a real difference.

A support system plays a huge role in your everyday mental health by adding connection and a feeling of belonging.

Support can come from friends, family, mental health professionals, community members, or basically anyone who makes you feel safe and supported.

I often tell clients that a support system doesn’t have to be big to matter. Even one person who listens and is there for you can make a difference.

Also, something I learned the hard way is that to have a village, you need to be willing to be a villager.

Building your support system takes time, intention, and goes both ways. It might mean reaching out more, asking for help when you need it, letting others be there for you, and showing for others as well.

A reliable support system helps you co-regulate and reduce stress. It reminds you that you’re not alone and you will get through whatever you’re facing.

When you have that kinda support, it becomes a lot easier to take care of your mental health.

4) Get to Know Yourself on a Deeper Level

We are always changing, so getting to know yourself is something you keep doing, not just a single goal to check off.

A lot of people spend years being shaped by their family roles, but now is a good time to reconnect with who you are beyond those expectations. Try to do this with kindness and curiosity, not pressure or self-criticism.

Self-discovery helps you build a stronger relationship with yourself by clarifying your needs, values, interests, and emotions. And when you have clarity on that, everyday decisions feel a lot more aligned and intentional.

Spending time alone can be a fun part of this process. Solo dates, journaling, and therapy can reveal a lot. These moments often bring me the most insight.

AND getting to know yourself doesn’t always happen when you’re alone. It also shows up in your relationships and conversations with others. Pay attention to the people you spend time with and how you feel around them.

I’ve also learned a lot by having honest (I will admit, not always easy) conversations with people I trust and how they experience me. It has been surprisingly helpful. If it feels right for you, I encourage you to try it too.

You don’t have to view it as the truth about who you are, but it can give you something to think about. Who knows what might help click things in a new way?

The clearer you are about yourself, the easier it will become to create a life that actually feels good to you.

5) Start or Continue Therapy

Therapy can honestly be such a great way to work on your mental health. Whether you’re working through your anxiety or simply trying to make sense of your thoughts, it can offer structure and support to talk through things.

I often see, with my own clients and in my own therapy, how helpful it is to have a safe space to process life without having to have it all together.

A big part of therapy is noticing things and building awareness.

It will help you observe patterns or reactions that keep showing up and decide whether they are or aren’t serving you. This insight makes it easier to respond with intention rather than react out of habit.

A lot of therapy is just noticing things. Like patterns you didn’t realize you had or reactions that keep showing up. Once you see them, it gets easier to pause and say, okay, I don’t actually want to keep doing this the same way.

Therapy is also a great space for learning skills. From emotion regulation to boundary setting, you will gain tons of tools that will help support you in your day-to-day life.

If you’re new to therapy or returning after taking a break, there are more options than ever now, from in-person to virtual, making starting or continuing therapy feel easier to access and manageable. It doesn’t have to look one specific way to be helpful.

Finding the right fit may take time, and that’s ok! Therapy is an investment in yourself and one that will definitely support your mental health long-term.

10 Short- Term Mental Health Goals to Set

1) Create a Morning and Nighttime Routine That Feels Doable

Morning and nighttime routines create stability for mental health. They help cue your body to start the day or wind down. Remember, routines should support you, not add stress.

I know I am not the only one who scrolls through YouTube videos of ‘my 5 am morning routine’ or ‘the perfect nighttime routine,’ which can quickly get overwhelming and make it easy to compare yourself to these unrealistic routines.

Your routine doesn’t need to be perfect or aesthetic, it just needs to suit your life and feel doable. I adjust my routine often and now have something that works for me without feeling overwhelmed.

Example of a morning routine:

Waking up at a consistent time.
Some form of movement (stretching, yoga, weight lifting, cardio, etc.)
Hydate + eating a nutrient-dense breakfast (If you follow me on Instagram, you might know I HATE eating breakfast in the morning, so I figured out a delicious high-protein smoothie).
Practicing breath work or meditation.
Journaling or reading a book.
Enjoying your tea or coffee in silence before the busyness of the day starts.

Examples of a nighttime routine:

Taking a warm shower
Limit screen time at least 1 hour before bed. (This one is really hard for me, but I’ve gotten a lot better, and my sleep score reflects that.)
Journaling or reading a book.
Going to sleep at a consistent time.

2) Use Journaling to Check In With Yourself

If you follow my page, you know I LOVE journaling. It’s one of my favorite ways to check in with my mental health. It gives me space to put my thoughts and feelings somewhere safe, helping bring some clarity.

Honestly, the amount of overthinking I do in one day… my journal is the only one that wants to hear it all, and it’s often the only way I can sort things out.

What I love the most about journaling is the flexibility. There is no right or wrong way of doing it. You can write freely, use prompts, or brain dump. The goal is to get things out of your head and onto the page.

If you’re new to journaling, start small and keep it realistic. Also, don’t feel like you need to journal every single day. Just choose a pace that feels realistic for you so your practice stays sustainable.

Here are some posts to get you started:

3) Find a Hobby You Enjoy and Make Time for It

Hobbies aren’t a distraction from your goals, but a part of a healthy, balanced life. When life feels busy or demanding, making space for joy and play is just as important as productivity.

Hobbies give you space to express yourself and explore who you are outside of your responsibilities and family roles. It doesn’t need to be useful or tied to an outcome; it should just bring you happiness and leave you feeling more like yourself.

As I started stepping out of family roles, I realized I didn’t actually know what my interests were. Exploring hobbies really allowed me to reconnect with myself in a new way, sometimes in uncomfortable ways and sometimes in really exciting ones.

Whether it’s reading, cooking, or trying something new, hobbies support our emotional balance and help us learn more about who we are.

You’re allowed to enjoy things just because they feel good. When you start to make space for joy and creativity, your overall well-being tends to follow.

4) Practice the DBT PLEASE Skill

The DBT PLEASE skill is one of my favorite skills to use and teach. It focuses on taking care of your body so your emotions feel easier to manage.

As a DBT therapist, I often shared this tool with clients because emotion regulation is harder when basic needs are unmet.

Physical Illness: Seek medical care, take medication, and rest when needed.
Balanced Eating: Eating regularly and including foods that keep your energy steady.
Avoiding Mood-Altering Substances: Being mindful of how alcohol or drugs impact your emotions.
Balanced Sleep: Get enough restful sleep. Avoid excessive naps and set healthy sleep habits.
Exercise: Regular exercise helps release stress and improve your mood.

I like to think of PLEASE as a reminder that mental health starts with the basics. When your body feels supported, emotional coping becomes much more accessible.

5) Limit Dopamine-Driven Habits

Many of us reach for quick dopamine hits without even realizing it. Scrolling, refreshing, swiping, checking, and repeating have become automatic for most of us.

This is especially true when we are stressed or bored. I’m sure many of you can relate to opening an app and suddenly 3 hours have gone by.

Dopamine-driven habits are not necessarily bad or wrong. It’s often just your nervous system trying to get some relief. So I’m not saying you need to cut these habits out completely, but just notice when they start taking the place of rest, real connection, or ways you usually calm yourself.

When I checked my screen time, I was shocked by how much time I spent on my phone. That was enough push for me to want to change things for myself.

From trying apps that limit social media access to focusing on activities I actually like, like reading trending books, has really helped me.

Being curious and not having so many rules really helped.

Try asking yourself what you might actually need in that moment, and whether there’s something else that could support you a little better. This is much easier said than done, I realize that, but even small shifts will help create some balance.

Things to do instead:

Step outside for fresh air or sunlight
Take a few deep breaths.
Listen to music without multitasking.
Make your favorite beverage and drink it mindfully.
Go for a walk

6) Spend Time Alone in Ways That Feel Enjoyable

Spending time alone in ways that actually feel good is definitely an underrated mental health goal.

I’m not talking about just scrolling or checking out mentally, but time that lets your brain slow down a little instead of being “on” all the time.

We’re all busy and surrounded by noise, so choosing alone time gives your nervous system a break without needing a full lifestyle change.

When I don’t plan my alone time, I tend to avoid things. But when I set aside time on purpose, it really helps my mental health. Sometimes, this just means making tea or coffee at home while I journal, read, or go for a walk outside.

The goal isn’t productivity, but choosing something that feels enjoyable to you. This will help build emotional awareness and self-trust because you genuinely start to learn what you need more or less of, which, when you add up these small choices, also carries over into other areas of your life.

If you’re not sure what to do with your alone time, try treating it like a regular date with yourself. Check out the next posts for ideas, pick one activity to try this week, and notice how it feels and what you learn about yourself.

7) Notice & Challenge Negative Self-Talk

If you struggle with negative self-talk, you know how sneaky it is. One moment you’re fine, the next your mind says you’re not good enough or you’re failing.

It often shows up automatically, especially when you’re anxious or overwhelmed. Most of the time, you might not even realize how harsh your inner commentary has actually gotten until it’s already affecting your mood.

To break the cycle of negative talk, just think positive. JUST KIDDING! It’s really about noticing your patterns and tone when things feel challenging, go wrong, or you feel anxious or overwhelmed.

What is the tone you’re using- is it critical, black and white thinking, or maybe catastrophic?

I’ve caught myself thinking things like, “I will never be good enough,” and once I actually put that down on paper, I’m like… ok, that’s not fully true.

Just naming the thought can help create a pause. That pause is important because it gives you space to hopefully challenge the validity of your automatic thoughts.

Challenging your self-talk doesn’t mean arguing with your brain all day (because, honestly, that’s exhausting). It can help to slow down and ask a few simple questions to interrupt the thought loop.

I’ve shared 3 simple CBT questions that you can come back to when your thoughts feel jumbled, and you don’t know where to start.

As I say in most of my posts, the goal is not perfection. Just because you challenge your thoughts doesn’t mean they will be gone or that you will feel better.

The thoughts may lose some of their power, but you might still notice them playing in the background.

Some days you will start to catch the spiral earlier and question the story your thoughts are telling you, and other days you might forget to challenge anything at all, and that’s part of it too.

Start putting these ideas into practice today, and see for yourself how testing the validity of your automatic thoughts shifts your relationship with yourself.

8) Create a Basic Budget or Spending Plan

Money stress can show up in all parts of your life. Even if you’re not thinking about it, it lingers in the background and can make you feel more anxious or overwhelmed than you might notice.

I worked with a client who hadn’t paid their taxes for the past few years. Once we slowed down and named the pattern, they were able to take small steps, which kept it manageable.

Creating a spending plan was part of the plan, and seeing everything on paper was an immediate relief for them.

It’s easy to get caught in a cycle of avoiding stress. When we feel overwhelmed, we often ignore problems even if it leads to bigger issues later.

Avoiding problems might help for a little while, but the stress usually gets worse if nothing changes. This keeps the cycle going.

A budget or spending plan lets you see where your money goes and what you have left. It can be as easy as writing down your main bills and what remains afterward.

I know this pattern personally. I’ve had times where I avoided looking at my own finances because I was scared of what I might see, and that avoidance did indeed make things worse.

Once I finally sat down (thanks, husband!) and looked at my numbers, even if they weren’t great, my anxiety eased a bit because now I knew my starting point instead of guessing.

Your finances and mental health are connected. When money feels out of control, it’s harder to relax or enjoy things without feeling guilty.

A basic spending plan will help you feel more in control, even when money is tight, by giving you a clear picture so your brain isn’t constantly running through worst-case scenarios.

And remember, keep it flexible. Life is unpredictable, and expenses pop up. That’s normal. The point isn’t to cut out every fun thing, but to set a few realistic boundaries and make choices that support your life.

Take one small step today, write down your main bills, and what’s left.

Give yourself the relief and clarity that comes with facing your finances. You might be surprised how much lighter you feel afterward.

9) Add More Feel-Good Activities to Your Days

You might’ve noticed that some days your mood is low and you don’t really know why. Nothing is really wrong, but you’re just feeling a little blah. This is where feel-good activities can help.

Activities that help your brain produce happy chemicals look pretty simple, but they really support your mental health over time.

This could be listening to music you love, playing with your pets, or moving your body. Basically, you’re giving your brain a few extra tools to work with.

I know for myself, when I skip these activities, my mood slowly dips. What has been a game-changer is paying attention to what actually helps lift my mood, not what I think I should be doing.

Taking short walks after meals, cooking comfort food on Sundays, sitting in the sun, and reading are all things that boost my mood. I like to plan some of these, but you can do them whenever you want.

The goal isn’t to wait until you’re feeling low, but to do them so that feeling better has a chance to happen. You might forget sometimes, and that’s okay! The point is to build a regular habit of adding supportive times into your days when you can.

Here are some mood boosting activities:

Eat your meals regularly
Work out
Take walks in nature
Go outside in the sunshine
Meditate
Do something creative
Take a coffee or tea break
Write in a gratitude journal
Get a good night’s sleep
Spend time with loved ones
Play with your pets
Watch a comedy movie
Take a hot shower

10) Try Meditation or Breathwork

Many people skip meditation because it sounds harder than it needs to be.

When I asked our DBT group what meditation meant to them, most said it meant sitting perfectly or having zero thoughts. No wonder it feels intimidating or pointless to try.

Meditation is actually much more flexible than most people realize.

The goal isn’t to stop thinking because, well, that’s impossible. The point is to notice your thoughts without getting pulled into every single one.

You might notice a thought and realize, “Oh, I’m thinking about my therapy appointment from this morning.” When that happens, just gently bring your attention back.

This takes practice, so I suggest starting with five minutes or less. Longer sessions can feel overwhelming at first.

I promise short sessions are just as important as long ones.

If sitting with your thoughts feels overwhelming, try starting with breathwork. It’s more active and gives your mind something to focus on. You can change your breathing pattern to help calm your nervous system, or simply pay attention to your normal breathing.

You can also try guided exercises like Leaves on Stream, which helps you practice letting thoughts come and go without getting stuck on them. Another simple technique is alternate nostril breathing, which is my current favorite.

The important part to remember is to keep your goal simple and realistic. If you’re new to meditation or breathing exercises, start with just a few minutes and add more time as you get comfortable.

4 Easy Tips to Help You Stick to Your Mental Health Goals

1. Start Smaller Than You Think You Need To

When I looked at the mental health goals many people set, a pattern stood out. Most goals were really big and vague. I have been there myself.

When you’re motivated, you feel hopeful and aim high, which makes sense. The problem is that big goals need structure and follow-through. Without those, goals fall apart.

This is where smaller goals can make a difference. We talked about SMART goals and how breaking big goals into smaller, realistic steps helps you stay consistent.

Small goals give you quick wins and help you build momentum. Most importantly, keeping small promises to yourself builds self-trust, which is even more important than motivation.

For example, if you’re just starting to journal, trying to write every day can feel like too much. I’ve seen this approach fail many times. It’s often better to begin by journaling once a week, which makes it easier to keep going.

Once you’re comfortable with that, you can set a new goal if you want. Remember, small doesn’t mean it’s not important. It means it’s sustainable.

2. Notice and Celebrate the Little Wins

Celebrating your small wins matters just as much as celebrating when you reach a big goal. In fact, I think it’s even more important to notice your progress and when your actions match your intentions.

These small moments are more important than you might realize. Giving yourself little rewards during the week or month helps your brain notice your efforts.

You won’t always feel good or motivated, since those feelings come and go. Giving yourself small boosts can help you keep working toward your mental health goals even on tough days.

A simple way I like to do this is by intentionally celebrating my progress every month. This is actually a habit I picked up from my sister. She made it a point to reward herself weekly for sticking to her goals, nothing fancy, just something enjoyable.

Seeing her do this showed me that encouragement, not pressure, is what helps you stay consistent.

You can celebrate in any way that works for you. Some people keep a list of their small wins, while others treat themselves to a favorite meal or a fun activity.

It doesn’t have to be perfect, just enough to acknowledge that you’re trying and that effort deserves to be noticed.

3. Drop the All-or-Nothing Mindset

All-or-nothing thinking is a common mental trap in which everything feels extreme. It’s either a total success or a total failure; there is no in between.

When your mind works this way, it’s hard to see options or progress, and even small setbacks can feel huge.

This mindset often shows up in the language you use with yourself. Thoughts like, “I am never going to reach my goals,” “I am a total failure,” or “I should be able to handle this by now.”

I’ve caught myself using that language more times than I would like to admit, but once you start noticing it, you realize how often your brain jumps to the worst-case conclusion.

When you keep focusing on what’s not working, you might shut down, avoid, or procrastinate. Instead, a helpful thing to do is simply pay attention to your thoughts as they come up and write them down.

From there, you can label the pattern you’re seeing, which will help create a little distance from it.

Labeling your thoughts helps you explore more flexible perspectives. This is where words like and, but, and or can help allow you to embrace flexibility.

For example:

Initial Thought: “I am never going to achieve my mental health goals.”
Labeling the distortion: NEVER = All-or-Nothing Thinking
Reframed Thought: ” I’m being really hard on myself. I have already made many small changes in my life that are meaningful.”

4. Have Someone to Check In With

Having someone to check in with can make it easier to stick to your goals. An accountability partner is not there to keep score or add pressure. They are just part of your support system and understand what you want to achieve.

Sometimes even a quick message like, “hey, how’s it going with that goal?” can help you reset or keep going.

Your accountability partner can be a partner, family member, or anyone you trust and feel comfortable being honest with.

Don’t feel like you need to report every detail of your life, it works best when the expectations are clear and low-pressure. Bonus points if they are working on their own goals, so you can support each other.

How to Track Your Mental Health Goals

1. List Your Goals & Break Them Down

Begin by listing the mental health goals you want to work on this year. After you have your list, break each one down using the SMART goals method. This helps because big goals can quickly feel overwhelming if they are not specific.

I set goals in layers: yearly, six-month, and three-month goals. This approach makes it easier to plan weekly actions and keeps everything manageable.

Here’s an example:

Yearly Goal: “I want to prioritize my mental health this year.”
SMART Goal: “I will attend at least 20 therapy sessions over the next 12 months to support my mental health.”
6-month goal: “I will go to therapy at least two times a month for the next six months.”
3-month goal: “I will go to therapy at least two times a month for the next three months.”
Weekly Goal: Schedule your next therapy appointment, do a journaling check-in after each session, and pick one thing to apply from therapy during the week.

2. Track Habits in a Simple Way

A habit tracker is a really easy way to stay on top of what you’re actually doing once you’ve broken down your goals using the SMART framework.

Like most starts of the new year, our motivation is high, but that tends to fade away as the year progresses. That’s normal.

Having a visual to check in with makes it easier to keep going even when motivation dips. Your tracker doesn’t need to be fancy or expensive. The best option is the one you will use without overthinking it.

After you’ve turned your goals into yearly, monthly, and weekly actions, tracking them will help you follow through and actually see progress.

For example, if your SMART goal is to attend X number of therapy sessions, your habit tracker might include scheduling appointments, doing journaling sessions afterward, and tracking what skills you implemented.

I really like this part because it focuses on the process, not just the outcome. You can track the behaviors that support the goal. I have learned this the hard way that if a system feels like too much work, I will abandon it.

There are a few things that have worked for me. One method is the Seinfeld Method, which is basically marking an X on a calendar each day you complete a habit and trying not to break the chain. There is something really satisfying about seeing the streaks build up.

I’ve also found traditional calendars and habit trackers useful. I am old school, so I like to write things out and track when I need to check in on my goals. Seeing things visually really helps me stay on track.

Habit Trackers:

3. Check In & Adjust

This is the stage where everything comes together. Once you’ve listed your goals, broken them down, and tracked your habits, take time to check in and make changes if you need to.

Making adjustments doesn’t mean you’ve failed. It just means that what seemed possible at first might no longer feel realistic.

Look at what you have been tracking and ask yourself what’s actually working.

I’ve had many goals that sounded and looked perfect on paper, but didn’t fit my life, so adjusting them helped me stay consistent without completely dropping them.

The point is to stick to your goals while making the plan work for you. It’s okay to tweak goals and timelines, and sometimes these small adjustments are what keep the goal alive past the initial motivation phase.

Final Thoughts….

Taking care of your mental health starts with setting realistic goals that work for you. Choose goals you can come back to, even when you don’t feel motivated.

Small steps make a difference, whether that means journaling, spending time alone, going to therapy, or reaching out for help.

Remember, your goals don’t have to match anyone else’s. What works for someone else might not work for you, and that’s completely fine.

Be patient with yourself as you work through your mental health goals. You’re trying, and that effort matters more than you think.

I am rooting for you as you move through 2026. One step at a time.

More Mental Health Tools to Try

Setting Mental Health Goals? Pin This to Come Back To!

Nisha Patel

Founder of Brown Girl Trauma

My name is Nisha Patel. I am a Licensed Clinical Social Worker and the face behind the space Brown Girl Trauma (BGT). BGT is a Mental Health and Self-Growth Community for Adult Children of Dysfunctional Families. The central question that drives my work is, “How can we break the cycle of family dysfunction?” To answer that question, I like to write about ways to reparent your inner child through healthy self-growth & mental health practices- addressing your unmet needs.