New year resolutions: 10 realistic, doable goals for 2026

Every new year brings with it a renewed sense of optimism and a resolve to do better. Gym memberships spike, and planners get filled on January 1. However, most of those promises tend to fall apart by

mid-January, often because people set themselves up for unrealistic targets.

One must also not seek instant transformation because change does not happen overnight. Real change is slow, uneven, and often invisible at first. Have some patience and set some doable, realistic goals for the year. Here are some ideas to consider.

1. Reduce screen time

You don’t need to quit your phone, which is just not realistic in 2025. However, one must reduce mindless scrolling that eats time, energy, and attention without giving much back because the mind is constantly stimulated.

Start small with steps as simple as not reaching for your phone the first thing in the morning. You can also try logging out of one app that keeps pulling you in or putting the phone away when you notice you’re scrolling out of habit rather than interest. One can instead switch to more rewarding habits like reading or consuming more meaningful, long-form content.

2. Drink more water

Water can fix more things than we think, from low energy and headaches to poor focus. You don’t need fancy trackers or impossible targets. Keep a bottle within reach, drink a glass when you wake up, and make a habit of sipping throughout the day.

3. Reduce sugar intake

Most people don’t realise just how much sugar sneaks into everyday food. They're in most packaged and highly processed foods, from snacks to sauces, flavoured yoghurts, juices, and even things marketed as “healthy”. All that hidden sugar adds up, leaving you tired, foggy, and craving more without understanding why.

Reducing sugar intake doesn't mean quitting sweets entirely. It's about cutting back on unnecessary, mindless sugar. Start small by swapping sugary drinks for water, limiting desserts to intentional treats you actually enjoy.

4. Learn something new

Make the best use of all resources made so easily available to us on the internet and learn something new, whether it's a new language, a musical instrument or some other skill.

Learning something new does more than make life interesting. It physically benefits your brain. Research shows that picking up a new language or musical instrument strengthens neural connections, improves memory, and delays cognitive decline.

It also boosts dopamine, the same “happy hormone" people are constantly chasing through wellness hacks and social media trends.

You need not master it or monetise it, but learn for the joy of it. Being a beginner again keeps your brain sharp and your life curious.

5. Save a little money regularly

A new year is also a good time to get your finances together and build a habit of saving.

You don’t need drastic financial resolutions. Start small. Set aside a modest amount each month, track your spending occasionally, and pause before impulse purchases. Even small savings build confidence and stability over time. Consistency matters more than the amount.

6. Learn to say no

Saying yes to everything does not make you a good person. Worse, it often sets the stage for an eventual burnout.

Learning to say no is about setting healthy boundaries, not being selfish. You don’t owe anyone long explanations or apologies. A simple “I can’t right now” is enough. Protecting your time and energy is an act of self-respect, and one that’s essential for long-term well-being.

7. Prioritise better sleep

No habit sticks when you’re constantly exhausted. Sleep affects mood, focus, health, and decision-making more than we give it credit for. Improving sleep could mean going to bed and waking up at a set time, keeping your phone away at night. Everything else rests on this.

8. Treat yourself with kindness

It is much easier to be kind to others than to yourself. Being hard on yourself doesn’t make you disciplined.

Treating yourself with kindness means noticing how you talk to yourself and softening it. It means resting without guilt, forgiving bad days, and understanding that growth isn’t linear.

9. Cut off toxic people

Not everyone deserves the same access to you. If someone constantly drains your energy, disrespects your boundaries, or leaves you feeling worse after every interaction, you can cut them off without feeling guilty.

Cutting off toxic people doesn’t have to be dramatic or public. Just engage with them less and protect your peace. As a pop culture icon of our times, Taylor Swift said, "You should think of your energy as if it's expensive, as if it's a luxury item, not everyone can afford it."

10. Embrace optimism 

Optimism is not about pretending everything is fine. It's about not picking up a defeatist attitude, even when it may feel like the odds are stacked against you.  It helps to think that things could be worse and remember the age-old wisdom that this too shall pass.

Studies show that an optimistic mindset is linked to lower stress levels, better cardiovascular health, and improved resilience during setbacks. When you expect things to eventually work out, your brain is more likely to look for solutions instead of spiralling.