As you spend time reflecting on the past year- milestones achieved, challenges faced, and valuable moments gained, creating New Year's resolutions for 2025 is a common part of that reflection. But amidst these reflections, we often overlook one key element: the importance of appreciating our strengths rather than focusing solely on our shortcomings. While setting goals for yourself and having aspirations is a core component to self growth it is essential to take the time to recognize and feed your strengths rather than focus on ways that you are lacking. As you're searching for advice and guidance on creating your New Years resolutions, let's talk about the value of self appreciation and ways you can implement change by investing in what you’re already good at. 

Take A Moment for Positive Reflection 

Before you start creating your list of ways you can be better, take a moment to focus on the positives. Set aside the urge to dwell on things you didn't achieve or where you fell short, and jot down some positive experiences you had or the strengths you had that helped you get through the year.

Here are some examples to get you started:

• A new skill you learned
• A challenge you overcame that made you stronger or more resilient
• A meaningful conversation or moment you had with a loved one
• Acts of kindness you gave or received
• A community or group you felt supported by or contributed to
• A time you stepped out of your comfort zone and learned something valuable
• Moments of self-care or prioritizing your well-being
• A change in perspective that improved your outlook or mindset
• A trip, event, or celebration that brought you happiness

Why positive reflection is important

One really interesting and important finding in mental health research and neuroplasticity is that WHAT you focus on, the emotions you feel, become easier to focus on or experience. Our brains look for patterns - maybe you've heard of confirmation bias - our brains create a story and consistently look for proof to confirm those beliefs or stories.

Research shows that cultivating a positive mindset can trigger the release of neurotransmitters like dopamine and serotonin, which are associated with feelings of happiness, pleasure, and overall well-being. These chemicals help to counteract the effects of stress hormones like cortisol, creating a sense of calm and emotional balance. A study published in the National Library of Medicine found that people who practice gratitude or positive reflection consistently have lower levels of anxiety and depression and report higher overall life satisfaction. 

When we actively choose to focus on our strengths and successes, we are essentially rewiring our brains. According to Dr. Rick Hanson, a neuropsychologist and author of Hardwiring Happiness, the brain has a natural "negativity bias," which makes us more prone to focusing on threats and problems. By consciously taking time to appreciate the positive moments, we can shift our focus, strengthening neural pathways that promote resilience, optimism, and emotional well-being. Over time, this process can reshape the brain to default to a more positive, constructive outlook

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An Effective Perspective for Implementing Change 

In showing regard for our strong suits we rewire our brains, giving a positive impact to our mental health. In fact, we can use this tactic when we approach making change in the New Year. A study done in 2020 by Researchers at the Department of Psychology, Stockholm University, Stockholm, Sweden evaluated the human approach to New Years Resolutions, revealing that individuals who engaged in “Approach-Oriented” versus “Avoidance-Oriented” goals were more successful in maintaining the goals that they set for themselves. In other words, those who chose to add something valuable rather than subtract something negative were able to positively change at a higher rate. This is because “Approach-Oriented” goals are intrinsically motivating  and affirm a person’s sense of agency, whereas "Avoidance-Oriented" goals often trigger feelings of deprivation or punishment, which can reduce long-term motivation.

In short, when we focus on what we want to add to our lives, rather than what we want to eliminate, we are more likely to succeed. This concept is known as the “positive psychology” approach, which has been shown to enhance motivation, increase self-efficacy, and promote greater life satisfaction.

Here are some examples of approach-oriented goals you can consider: 

• Compliment or express gratitude to someone whenever I think of them
• Reconnect with an old friend I haven't spoken to in a while
• Learn a new skill
• Sign up for a new class (language, sewing, watercolor, something you'd like to try)
• Write down things I'm grateful for
• Gradually increase daily step count to 10,000
• Try a new workout class or routine (yoga, pilates, etc.)
• Join a book club
• Host a gathering to make new connections and foster community
• Volunteer at least once
• Start a new creative project

Building on Strengths for a Better 2025

As you look ahead to 2025, it’s important to remember that self-improvement doesn’t have to come from a place of self-criticism or focusing on what you lack. Instead, by recognizing and appreciating your strengths, you set yourself up for success. When you build on what you already do well, you’re not only enhancing your mental well-being, but you’re also creating a more powerful foundation for personal growth and positive change.

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Prioritize Your Mental Well-Being This Year

There is no health without mental health -- that's something we believe at Joyous. Prioritizing your mental health is an important step in living a healthier life because you truly deserve to thrive, not just survive. If you've been struggling with depression, anxiety, PTSD, or chronic stress, it's ok to ask for help. Our Joyous microdose ketamine treatment might just be the support you need to reconnect with your joyful self again. Research shows that psycholytic (very low dose) ketamine treatment can help patients struggling with mental health conditions like treatment-resistant depression get relief from symptoms and provide an opportunity to make gradual and consistent mental health improvements. See if you qualify for treatment at https://joyous.team/patient

We hope that wherever you are in your yearly reflection, you find the support you need to live a life filled with joy this year.

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