As the new year begins, it’s tempting to jump straight into resolutions — plans to do more, be better, change things quickly.

But before rushing ahead, it’s worth pausing to take stock. Not to judge or criticise, but to reflect.

One common trap at this time of year is skipping that step altogether.

Many of us launch into goals powered by willpower and the same tight grip on life that may have left us feeling stretched or worn down in the first place.

We tell ourselves this year will be different — without fully acknowledging what we’ve already carried.

For some people, the past year brought progress and moments of pride.

There’s plenty to look back on and say, “I did that.”

For others, it’s been more complicated: personal struggles, loss, family pressures, health issues, or simple exhaustion from holding too much for too long.

Some experiences are genuinely hard — even awful — and that shouldn’t be minimised. But alongside that truth, there’s often resilience, strength and quiet achievements that deserve recognition, especially when they came in the face of adversity.

From a psychological perspective, this matters.

Our brains are wired to hold on to what went wrong, while what went right can slip past unnoticed.

Taking time to reflect helps balance that — allowing us to integrate the past rather than rushing away from it.

A helpful question as the year turns is: What do I want to carry forward — and what can I leave behind?

Another common pitfall shows up when we set resolutions with a very fixed idea of success.

When things don’t unfold exactly as planned, that rigidity can quickly turn into self-criticism. In my own experience, progress rarely follows a straight line.

What matters more than sticking to a perfect plan is the ability to adjust, re-orient and keep going when life intervenes.

That doesn’t mean we shouldn’t dream big. Ambition and intention can be powerful. But they work best when grounded in what we can realistically do, day by day.

A more sustainable approach is to focus not just on what you want to achieve, but how you want to be.

Then bring it back to something small and workable.

Behavioural science shows that meaningful change often begins with actions so small they fit naturally into daily life.

As the year begins, reflection and intention don’t need to be heavy or perfect. Celebrate what you’ve carried.

Acknowledge what you’ve learned.

Choose one or two small steps that support the person you want to be — and let the rest unfold from there.

• Dr Dan Harrison is a psychologist based at Liberation Health Echuca. His ‘Resilient’ workshop supports mental wellbeing and is raising funds for Movember and Beyond Blue. For details or to register, visit spark.lumenara.io/echuca

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