The start of every new year can bring a variety of emotions—hope, curiosity, and sometimes a little bit (or a lot) of pressure to make changes.

For anyone in recovery, whether that’s recovery from addiction, trauma, or simply unhealthy habits, the new year can feel like a fresh start. But it can also be a reminder of the work ahead, which can be intimidating. 

Can we really start the new year in a hopeful and healthy place?

Can we really make lasting changes?

I firmly believe that we can. I think that instead of viewing the new year as a moment for drastic resolutions or impossible goals that seem out of reach, why not see it as an opportunity to take a step forward? One step at a time.

In Beyond Addiction: How Science and Kindness Help People Change the authors share that change is not linear. Change happens “over time. With stops and starts, along a crooked line. With practice. With ambivalence […]. When the tradeoffs seems worth it. With a little help–sometimes a lot of help–from friends and family. With anguish. With effort. With joy.”

Progress in recovery isn’t about perfection—it’s about small, meaningful actions that add up over time. We can start the new year with intentional change.

How Far Have We Come?

Before going head first into change, it might be helpful to take a look back. Not focusing on the negative or the struggles, but on the moments we show up for ourselves. The days when we made even the smallest choices that have moved us toward a better place.

Did we set boundaries that protected our peace? Maybe we made healthier choices, even when it felt difficult. Or perhaps we simply stayed in the game, even when we felt like giving up would be easier. These moments matter, and they are the foundation for what comes next. We need to celebrate the small wins along the way as we prepare to make changes for the future.

Why Do Resolutions Often Fail?

The “New Year, New Me” mentality is everywhere. But it can be a trap. Recovery is already a deeply personal and intentional process and adding extra pressure to overhaul your entire life by February isn’t always helpful.

“Change is a process, not an event.”

Instead of resolutions, can we consider setting intentions for change? Intentions are more flexible and focused on the journey rather than the outcome or strict timeline. They are, in a sense, systems for living. As James Clear notes in his book Atomic Habits: “You do not rise to the level of your goals. You fall to the level of your systems.”

For example:

Instead of “I’ll exercise every day,” try “I’ll move my body in ways that feel good.”

Instead of “I’ll quit all my bad habits immediately,” try “I’ll work on one area at a time.”

Instead of “I’ll fix everything,” try “I’ll approach challenges with patience and self-compassion.” 

Focusing on more fluid systems of change can be a more compassionate way to approach change in the new year.