New Year, New You

Every year, as the calendar turns, many of us feel a renewed sense of hope. The New Year seems to offer a clean slate—a symbolic reset button for habits we want to change and goals we want to achieve. We promise ourselves that this will be the year things are different. Yet for many people, those New Year’s resolutions fade quickly. If you’ve ever made a resolution that didn’t work out, you’re far from alone. 

Why Do We Look to the New Year for Change? 

The New Year represents possibility. Psychologically, it feels like a fresh start, separate from past struggles and mistakes. We believe that the change in date will somehow make it easier to change our behavior. However, while motivation may be high on January 1st, it often isn’t enough to sustain long-term change. 

Think about how common this is: gyms are packed in January, slightly less busy in February, and by March, things are back to normal. The intention was there, but something didn’t stick. Often, the reason is simple but uncomfortable—we tried to change the behavior without addressing what was driving it in the first place. If we don’t address the underlying problem, we are unlikely to be successful, no matter how strong our initial motivation feels. 

Common Roadblocks That Undermine Resolutions 

Many people struggle not because they lack willpower, but because they are carrying unseen barriers. Some of the most common underlying issues include anxiety, depression, stress, substance use or abuse, and a lack of a realistic plan to overcome obstacles. 

• Anxiety can show up as constant worry, racing thoughts, difficulty relaxing, or physical symptoms like a tight chest or upset stomach. When anxiety is present, change can feel overwhelming, making it hard to follow through on goals. 

• Depression often involves low mood, loss of interest or pleasure, low motivation, changes in sleep or appetite, and feelings of hopelessness. When energy and motivation are depleted, even simple goals can feel impossible. 

• Stress may appear as physical tension, headaches, fatigue, irritability, or a sense of being emotionally drained. Chronic stress leaves little room for growth or self-improvement. 

• Substance use disorders (SUD) can include difficulty controlling use, needing more of a substance to get the same effect, or substance use interfering with work, relationships, finances, or health. 

• Lack of planning is another major barrier. Wanting change without a strategy for handling setbacks almost guarantees frustration. 

Recognizing these challenges—rather than ignoring them—is a critical step toward lasting change. 

How Do You Know Where You Are? 

Self-awareness is key. There are simple self-assessment tools that can help you better understand what you’re experiencing. Examples include the GAD-7 for anxiety, the PHQ-9 for depression, alcohol use assessments, and stress self-tests. These tools aren’t about labeling yourself; they’re about gaining insight. 

You might recognize anxiety through persistent worry or physical sensations, depression through lack of motivation or pleasure, stress through constant exhaustion, or substance use through loss of control. You may also notice these signs in others—changes in mood, withdrawal, irritability, or declining performance. Awareness opens the door to meaningful change. 

Creating Motivation to Change 

Once underlying issues are identified and accounted for, it is important for the next step to build your internal motivation.  

Your personal motivation matters. Ask yourself: Why do I want this change?  Using a model like the HELPS model can be crucial.  This model identifies areas where you may find motivation and use this as leverage to initiate and maintain change.  The areas or domains of motivation are Health, Emotional, Legal, Personal Finance, Spiritual. Looking into each of these “motivational areas” can help identify you own personal motivations that can jumpstart your process.  For example, many people see health concerns (weight, high blood pressure, etc) and are motivated to change.  But for others, those things might not motivate them to change and they need to look at emotional, legal, financial and spiritual motivations as well to make the best plan and maintain the change.  How do the people around you, potential legal issues, financial concerns or your connection play into what you want to achieve?  You may not hit on every domain but the more “areas” you can find motivation in, the more likely you are to succeed. 

Support from others also increases success. Involving peers, family, or coworkers creates encouragement and accountability. Finally, writing your goals down—essentially creating a personal contract—makes your commitment tangible.   So how do you determine your goals? 

Goal Setting for Achievement 

Effective change requires clear goals. But how do you know what you truly want? Start by identifying what’s been weighing on your mind or causing frustration. That’s often where meaningful goals live. 

Using  SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound—can turn vague intentions into actionable plans. Goals provide a measuring stick, allowing you to track progress and adjust when life happens. 

For example, instead of “get healthier,” a SMART goal might be “walk 30 minutes, three times a week, for the next month.” You can have multiple objectives under one larger goal, making progress more manageable and realistic. 

The final step is to solidify your commitment. Finalize your written contract and share it with your accountability team. Change isn’t about perfection—it’s about progress, self-awareness, and addressing what truly stands in your way.  By establishing goals, you can have a benchmark to measure your progress.  And if you are not meeting your goals, you can evaluate why not and see what needs to be changed up to help make your goal. 

This year, “New You” doesn’t have to mean a brand-new person. It can mean a more honest, supported, and intentional version of you—one step at a time. 

If you or a family member are having any issues with mental health or relationships, please reach out for help. Responder Health (responderhealth.com) is an organization that offers resources specifically for first responders and their families. Responder Health provides confidential and full-service solutions that support first responders through stress and traumatic events, and provides them with the education, resources, and community they need to live healthy, happy lives. Our peer advocate hotline (253)243-3701 offers a confidential 24-hour crisis referral service for all public safety employees, all emergency services personnel, and their family members nationwide.