By: Caitlin Adolphsen, M.Ed., CTP, PLPC
The end of the year often brings a mix of reflection, celebration, and, for many, an overwhelming sense of pressure to make life-altering changes. Whether it’s a commitment to physical health, increasing financial wellness, or prioritizing self-care, New Year’s resolutions are a tradition that can inspire—and also intimidate. While the idea of starting fresh is alluring, many people struggle with the expectation to make significant changes as the calendar resets.
Significant change is challenging for many reasons, including unrealistic expectations. We often overestimate what we can achieve quickly, leading to confusion and negative self-talk. All-or-nothing thinking is another hurdle; missing one workout or one daily journal entry can feel like a failure, leading to feelings of overwhelm in which many abandon their goals altogether as a result.
To overcome these challenges and enter the New Year with a more mindful approach, consider these 3 ways to reframe making change:
1. Focus on The Present, Not Perfection: Recognize and allow for setbacks; they are part of the process and create opportunities to learn about ourselves. Every small step forward counts, even if you stumble along the way.
2. Ditch the Deadline: While January 1 can feel like a natural starting point, there is nothing magical about it. Change can happen any day. Viewing growth as a continuous process takes the pressure off any single moment.
3. Prioritize Self-Compassion: Treat yourself with kindness. Remember that you’re human, not a robot! Change is challenging. Instead of berating yourself for not meeting a goal, reflect on what you’ve learned and adjust your approach gently and with intention.
The pressure to make sweeping changes as the New Year approaches is a common struggle, but it doesn’t have to define you. If you are aiming to make changes this New Year, shift your focus from perfection to embracing your experience in the present moment.
Happy New Year!
Caitlin is a Provisionally Licensed Professional Counselor (PLPC) at The Center for Mindfulness & CBT. Caitlin works to provide authentic care by recognizing the whole person and their intersecting identities. She specializes in working with adults (18+) facing life transitions, relationship challenges, relationship OCD, gender and sexual identity struggles, anxiety disorders, mood disorders, grief, trauma, and post-traumatic stress disorder (PTSD). Caitlin accepts Aetna & Cigna insurance plans and is accepting new clients.
