I scramble around my room, trying to recall where I dropped off my newly bought notebook. Wiggling the drawer open, I stretch my hand inside until my fingertips come in contact with smooth leather.
“Ah! There you are.”
My feet carry me to the bed as I nuzzle under my fluffy Christmas blanket with a red pen in hand. Before opening the first page, I place my hand on the cover and close my eyes for a brief second to cherish the silent promise I’m making.
I’ll not be abandoning my notebook this year. This little thing made of paper will be the sacred place that’ll hold my vows to myself, and I intend to be as dedicated as I can to follow through with it all.
Prying open the first page, I uncap my pen and start letting the ink pour:
I look over at the bullet points I wrote and nod approvingly, now flipping the page to give my future self a full guide on how to practically achieve all the things I talked about. After all, it’s my job to make my own life easier.
1. Mindfulness Exercises
Mindfulness involves being present and fully engaged in the moment (which I rarely do). Here are some exercises to incorporate into my daily routine:
Prying open the first page, I uncap my pen and start letting the ink pour:
2025 Mental Wellness
Resolutions
- It’s okay to say no. If you feel uncomfortable going out with certain people, just say you can’t make it. How many times did you hear someone cancelling on plans? It’s okay! It does not make you rude, and it definitely doesn’t make you a terrible friend. Also, it’s okay to say no when someone asks for a favour. “I’m so sorry I won't be able to help you :(. Good luck though! <3” See? It can be that easy. Most people WILL understand.
- Do not be nice all the time! Don’t get me wrong; I’m all for killing 'em with kindness and all but not when it lets people walk all over you. Stop making excuses for someone’s fishy behaviour towards you, you can be friendly towards them all you want UNTIL they pull a ??? move then you set your foot down and respond sternly. The “it’s totally okay I understand!” days are over. It’s not always okay and you don’t have to always understand.
- SET. MORE. BOUNDARIES. If someone did something that upset you, speak up about it. Ignoring your boundaries will lead to people crossing and getting used to it.
I look over at the bullet points I wrote and nod approvingly, now flipping the page to give my future self a full guide on how to practically achieve all the things I talked about. After all, it’s my job to make my own life easier.
Mental Health
Techniques
1. Mindfulness Exercises
Mindfulness involves being present and fully engaged in the moment (which I rarely do). Here are some exercises to incorporate into my daily routine:
Breath Awareness: Spend a few minutes focusing on my breath. Inhale deeply through my nose, hold for a moment, and exhale slowly through my mouth. This can help ground me in the present.
Body Scan: Lie down comfortably and mentally scan my body from head to toe. If I notice any tension or discomfort, which I’m sure I will, consciously relax those areas.
Mindful Walking: Take a walk and focus on each step. Notice how my feet feel against the ground, the rhythm of my breath, and the sights and sounds around me.
2. Boundary-Setting Techniques
Establishing boundaries is crucial for maintaining mental wellness, and since this is one of my top priorities this year, here are some techniques to help me achieve it:
Identify Your Limits: Reflect on my emotional and physical limits. Recognise when I feel overwhelmed or drained.
Communicate Clearly: When setting boundaries, I have to be assertive and clear. Use "I" statements, such as "I need some time to recharge," to express my needs without guilt. It may feel weird at first but by time I’ll get used to it.
Practice Saying No: Remember that it's okay to decline requests that don't serve my well-being. For starters, I can practice saying no in low-stakes situations to build confidence.
3. Stress Management Methods
Effective stress management is vital for mental health. Maybe if I can keep my stress levels at bay, I won’t have as many mental breakdowns anymore.
Physical Activity: Engage in regular exercise, whether it's walking, yoga, or dancing. I know it can feel overwhelming sometimes (& I be lazy not gonna lie), but physical activity can reduce stress and improve mood (scientifically proven).
Journaling: Write about my thoughts and feelings (very ironic). Journaling can help me process emotions and gain clarity on stressors. Just see how well I’m doing so far and it’s only my first day!
Relaxation Techniques: Explore relaxation methods such as progressive muscle relaxation, guided imagery (my personal favourite) or listening to calming music.
4. Goal-Setting Framework
Setting achievable goals can provide direction and motivation. Making me feel like I’m not a failure is also a bonus. Use these frameworks to become goal-oriented:
SMART Goals: Ensure my goals are Specific, Measurable, Achievable, Relevant, and Time-bound. I know it seems a lot, but it’s really easier than it sounds. This structure will help me clarify my objectives.
Break It Down: Divide larger goals into smaller, teeny tiny manageable tasks. This makes the process less overwhelming and allows for regular progress checks.
Celebrate Achievements: Acknowledge and celebrate my accomplishments, no matter how small. Maybe by buying myself chocolate or placing that online order that’s been sitting in my cart forever? Anyway, this reinforces positive behaviour and boosts motivation.
5. Self-Compassion Practices
Practicing self-compassion can enhance my emotional resilience. I’m pretty awesome I can’t lie, but I guess it won’t hurt to keep my ego in check sometimes and follow through the next steps.
Positive Self-Talk: Challenge negative thoughts and replace them with positive affirmations. Remind myself that it's okay to make mistakes, and perfection doesn’t exist.
Self-Care Rituals: Dedicate time to activities that nourish me, such as reading (and maybe working on that Goodreads goal while I’m at it), taking a bath, or spending time in nature.
Mindful Self-Compassion: When I face difficulties, treat myself as I would a friend. Acknowledge my feelings without judgment, and be soft-spoken.
6. Overcoming Procrastination
Even though procrastination has been normalised globally (valid to be honest), believe it or not, it can hinder my mental wellness. Here are strategies to try and overcome it:
Identify Triggers: Reflect on what causes me to procrastinate. Is it fear of failure, perfectionism, or lack of interest? Understanding my triggers can help me address them.
Set Clear Deadlines: Establish specific deadlines for tasks to create a sense of urgency. Use tools like calendars or reminders to help me stay on track, and remember that it’s still okay if I pass a deadline. Like I said, perfection doesn’t exist.
Use the Pomodoro Technique: Work in short bursts (e.g. 25 minutes) followed by a 5-minute break. (ADHD & ADD fellows this one’s for us). This can definitely improve focus and reduce feelings of overwhelm.
I take a quick scan at all I’ve written in these first few pages, the corner of my lips upturned in pride. Huh. Maybe I will keep this up. Closing my notebook, I put it on the nightstand by my bed so it could always be close by.
After a long tiring, and may I say productive day, I nuzzle under the covers as the little worn-out stars on my ceiling stare back at me.
Who knows? Maybe 2025 will be my year.
