DBT-Inspired New Year’s Resolutions

Ah, New Year’s resolutions. Every January, we’re bombarded with messages to “be better,” “do more,” or “finally get it together.” But let’s be real: those all-or-nothing goals? They often lead to burnout by February.

Enter: DBT (Dialectical Behaviour Therapy)—a skills-based approach that’s all about finding balance, managing emotions, and building a life worth living. Instead of aiming for perfection, DBT invites us to live more mindfully, regulate emotions effectively, and improve our relationships.

So this year, skip the shame-based resolutions and try these DBT-aligned goals instead.

🧘‍♀️ 1. Practice Mindfulness Over Perfection

Traditional Resolution: “I’ll be more productive every day.”
DBT-Inspired Upgrade: “I’ll practice mindfulness every day—even for 60 seconds.”

Mindfulness in DBT means staying present without judgment. You don’t have to meditate on a mountain. It could be as simple as mindfully brushing your teeth or eating a snack without scrolling your phone. It’s not about zoning out—it’s about tuning in.

Try this: Set a daily “pause” alarm. When it goes off, take 3 deep breaths and check in:
What am I feeling right now? What do I need?

💪 2. Build Emotional Resilience (One Healthy Habit at a Time)

Traditional Resolution: “I’m going to completely cut out sugar and go to the gym every day.”
DBT-Inspired Upgrade: “I’ll take care of my body so my emotions have a solid foundation.”

In DBT, the PLEASE skills remind us to care for our physical health to reduce emotional vulnerability. It’s not about weight loss or punishment—it’s about fueling your body and brain so you can handle life better.

DBT Goal Ideas:

  • Drink a full glass of water when you wake up.
  • Go for a 10-minute walk three times a week.
  • Go to bed 30 minutes earlier once a week.

Tiny changes can make a big emotional impact.

🔥 3. Respond to Stress Without Self-Destructing

Traditional Resolution: “I’ll stop freaking out when things go wrong.”
DBT-Inspired Upgrade: “When I’m overwhelmed, I’ll use Distress Tolerance skills before reacting.”

Life will get messy. DBT’s Distress Tolerance tools help you survive those moments without making things worse. It’s not about suppressing emotions—it’s about riding the wave until it passes.

Resolution idea: “When I’m triggered, I’ll pause and do one DBT skill before acting.”
Examples:

  • Splash cold water on your face (TIP skill).
  • Do a grounding 5-4-3-2-1 exercise.
  • Hold an ice cube when you’re overwhelmed.

🗣️ 4. Communicate Like a Boss (Even When It’s Hard)

Traditional Resolution: “I’m going to cut out all toxic people.”
DBT-Inspired Upgrade: “I’ll use DBT’s DEAR MAN skills to ask for what I need.”

Setting boundaries is self-care. But so is expressing needs with skill. DBT’s Interpersonal Effectiveness tools like DEAR MAN help you speak up with confidence and kindness.

Mini-resolution: Practice one assertive conversation a month using DEAR MAN:

  • Describe the situation
  • Express how you feel
  • Assert what you need
  • Reinforce why it matters
  • Stay Mindful, Appear confident, and be open to Negotiation

Example:
“I feel anxious when plans change last minute. Can we agree to give each other at least a few hours’ notice?”

🌿 5. Radically Accept What You Can’t Control

Traditional Resolution: “I’m going to stay positive no matter what!”
DBT-Inspired Upgrade: “I will practice radical acceptance when life is out of my control.”

Positivity is great—but sometimes, life just sucks. Radical Acceptance isn’t giving up; it’s choosing peace over resistance when things can’t be changed.

Resolution idea: When something feels unfair, painful, or unexpected, pause and say:
“This is what’s happening. I may not like it, but I accept that it’s real.”
That moment of acceptance can create space for healing.

🧠 Final Thoughts: Progress, Not Perfection

The magic of DBT is that it embraces the dialectic: two things can be true at once. You can want to change and accept where you are. You can struggle and still be trying your best. Your self-care doesn’t need to be aesthetic or Instagram-worthy—it just needs to be yours.

Want to learn more about starting DBT? We have programs commencing four times a year in February, April, July and October. Our individual therapists can usually see you within a week of your initial contact.

You can get in contact with our team via email to intake@dbtclinics.com or go to our appointments page for more options at https://dbtclinics.com/appointments/