As the year 2026 commences, many individuals embrace the tradition of setting New Year's resolutions, aiming to transform their lives through various commitments such as participating in Dry January, taking up running, or planning more travel adventures. However, mental health experts emphasize that the foundation of successful resolutions lies in starting small and setting realistic goals. Adam Ellis, a psychiatric nurse practitioner affiliated with Headway.com, highlights the importance of establishing resolutions that are not only achievable but also measurable. "Starting small is crucial; we want these goals to be within reach so that individuals can see progress without feeling overwhelmed," he explains. This approach is especially pertinent during the winter months, a time when maintaining ambitious goals can be particularly challenging due to the effects of seasonal affective disorder (SAD) and other mental health issues. Living in Utah presents unique hurdles when it comes to mental well-being. Studies indicate that factors such as high altitude, extended periods of darkness in winter, and lower oxygen levels can contribute to elevated rates of depression, particularly among women and youth. According to a report released in January 2025 by the Utah Department of Health and Human Services, nearly 40% of teenage girls in the state reported feeling persistent sadness or hopelessness, while approximately 25% expressed suicidal thoughts. These statistics underscore the necessity of addressing mental health proactively, particularly as the long, dark days of winter continue. Ellis notes that there are practical steps individuals can take to mitigate the impact of seasonal depression. Engaging in regular exercise, fostering social connections, and spending time in natural sunlight are all effective strategies to enhance mental health. "Connecting with friends and family can significantly uplift one's mood and overall outlook," he advises, emphasizing the importance of maintaining a support system. Setting realistic and structured goals for the new year is a proactive way to improve mental health, according to Bailee Gacioch, a licensed clinical social worker and owner of Inspire Therapy Services in Utah. With over 15 years of experience in the social work sector, Gacioch opened her practice five years ago, focusing on empowering individuals to take charge of their mental health through goal-setting. Gacioch advocates for the SMART criteria when developing resolutions—ensuring that they are Specific, Measurable, Attainable, Relevant, and Timely. She explains that even the smallest changes can have a significant positive impact on an individual's mental health. For example, if someone struggles to get out of bed in the morning due to depression, simply moving to a couch could be a small yet meaningful step toward improvement. "It's about breaking down larger goals into manageable parts that feel less daunting," she states. Additionally, Ellis encourages individuals to document their resolutions. Writing down goals can help solidify them in one's mind and create a tangible reference point for progress. "When you put your aspirations on paper, it becomes easier to assess whether they fit into your daily or weekly routine," he adds. This practice can foster a sense of accountability, making it more likely that individuals will follow through on their commitments. Gacioch further emphasizes the psychological benefits of achieving even minor goals. "Accomplishing something, no matter how small, can provide a substantial mental boost," she explains. This sense of achievement can trigger the brain's dopamine receptors, leading to feelings of excitement and joy. The positive reinforcement from accomplishing these small tasks can motivate individuals to strive for further goals, creating a positive feedback loop of achievement and mental wellness. As the new year unfolds, mental health experts urge Utahns to approach their resolutions with a mindset rooted in self-compassion and patience. The challenges posed by the winter months should not deter individuals from pursuing their aspirations. Instead, by focusing on small, achievable changes, individuals can foster resilience and improve their mental health. In conclusion, setting New Year's resolutions does not need to be an overwhelming endeavor. By starting small, structuring goals thoughtfully, and adopting practical strategies to enhance mental health, individuals in Utah can embark on a journey of personal growth and well-being. As experts like Ellis and Gacioch suggest, the key is to embrace progress over perfection, ensuring that resolutions serve as a source of motivation rather than stress as the year progresses.