by Keith “Duke” Davis, Founder and CEO of Inner Journey: Mental Clarity App and Mental Fitness Advocate
Picture this: It’s January 1st and you’re excited. You’ve written down your resolutions, stocked up on healthy foods, and maybe even shared your goals with friends. “This is it,” you say to yourself. “This is the year I’ll crush it.” Fast forward three weeks and… well, life happened. The snacks are back, the gym bag is collecting dust, and your motivation is nowhere to be found.
Sound familiar?
You are not alone. We’ve all been there. The problem is not you, it is the way we approach resolutions. We aim big, chase perfection, and burn out quickly. But what if this year could be different? What if, instead of chasing impossible goals, you focused on small, consistent habits that actually last?
Let’s make this the year you develop mental fitness: habits that keep you grounded and resilient, no matter what life throws at you.
1. Forget about perfect, just show up
We’ve all set those “all or nothing” goals: “I’ll exercise every day” or “Never more desserts.” They sound inspiring… until the first curveball hits. Then missing a day feels like a failure, and before you know it, the whole plan falls apart.
Here’s the trick: let go of the perfect. Just show up. Didn’t you make it to the gym? Try a brisk walk. Are you craving something sweet? Opt for a smaller portion. Consistency always trumps perfection. The goal is progress, not perfection.
2. Start small, build big
It’s easy to get caught up in the excitement of a new year and try to change everything at once. But let’s be honest: how often does that work?
This time, start small. Choose one or two habits you can stick to, such as writing down something you’re grateful for each day or meditating for five minutes. These small victories build momentum. Over time, they will turn into bigger, more impactful changes. Think of it as planting seeds: you are getting ready to grow.
3. Celebrate progress, not perfection
Life is not perfect and neither are you. And that’s okay! Did you miss a training session? Did you skip the diary? So what? Progress is not about being flawless, but about persevering, even when things don’t go as planned.
Celebrate victories, no matter how small. Did you show up three times this week instead of seven? That’s still progress. Every small step counts and those small victories will move you forward.
A mentally healthy year ahead
Let’s put aside the pressure to figure it all out. Instead, focus on habits that help you feel better, mentally and emotionally. Mental fitness is not about pursuing perfection; It’s about building resilience and being kind.
Here’s to a year of small victories, steady progress, and habits that really stick. You have this.
