Realistic Goals for Youth in the New Year

January often comes with big expectations to “do better” or “be different.” For teens, that pressure can feel overwhelming fast. This year, resilience starts with setting goals that are realistic, flexible, and kind to mental health.

Here are a few teen-friendly goals and simple ways to support them:

✏️ Goal: Feel less overwhelmed

Strategy: Break school and life tasks into smaller steps. One assignment, one conversation, one day at a time counts.

✏️Goal: Take better care of your mental health

Strategy: Build in regular reset time. Short walks, music breaks, movement, or quiet time all help the nervous system reset.

✏️Goal: Improve communication

Strategy: Practice naming feelings instead of shutting down. Even “I don’t know how I feel yet” is a good start.

✏️Goal: Make healthier choices

Strategy: Focus on progress, not perfection. Celebrate effort and learning, not just outcomes.

✏️Goal: Ask for help when needed

Strategy: Identify safe adults and trusted supports now, before things feel overwhelming.

Resilience is not about doing everything right. It is about learning how to adjust, try again, and keep going with support.

Encourage teens to set goals that support well-being, not burnout.