Effective DBT Strategies for Achieving Your New Year's Resolutions

Starting a new year often brings a fresh wave of motivation to set goals and make positive changes. Yet, many people struggle to keep their resolutions beyond the first few weeks. A Dialectical Behavior Therapy (DBT) therapist would approach New Year's resolutions differently, focusing on practical skills that build lasting change without overwhelming pressure. This post explores how DBT strategies can help you set realistic goals, manage emotions, and stay on track throughout the year.

Using a journal to track progress on New Year's resolutions

Understanding the DBT Approach to Change

DBT is a type of therapy originally developed to help people manage intense emotions and improve relationships. It combines acceptance and change strategies, making it well-suited for tackling New Year's resolutions. Instead of focusing solely on willpower or motivation, DBT teaches skills that help you:

• Accept where you are now without judgment

• Build new habits gradually

• Manage difficult feelings that might sabotage your efforts

• Stay mindful and present during challenges

  
  

This approach reduces the all-or-nothing thinking that often leads to giving up on resolutions.

Setting Realistic and Specific Goals

A DBT therapist would encourage you to set goals that are clear, achievable, and meaningful. Vague resolutions like "get healthier" or "be happier" are hard to measure and easy to abandon. Instead, break down your goals into smaller, concrete steps. For example:

• Instead of "exercise more," try "walk for 20 minutes three times a week."

• Instead of "eat better," try "include one serving of vegetables with dinner every day."

  
  

This makes progress easier to track and celebrate. Using the DBT skill of wise mind, which balances emotion and reason, helps you choose goals that feel right for you, not just what sounds good.

Using Mindfulness to Stay Present

Mindfulness is a core DBT skill that helps you stay aware of your thoughts, feelings, and surroundings without judgment. When working on resolutions, mindfulness can prevent you from getting overwhelmed by setbacks or negative self-talk. For example, if you miss a workout or slip up on your diet, mindfulness helps you notice the disappointment without spiraling into self-criticism.

Try simple mindfulness exercises like:

• Focusing on your breath for a few minutes each day

• Noticing sensations while eating or walking

• Observing your thoughts as passing clouds

  
  

These practices increase your ability to respond thoughtfully rather than react impulsively.

Managing Emotions That Interfere with Goals

Strong emotions often get in the way of sticking to resolutions. Stress, frustration, or boredom can lead to giving up or unhealthy coping behaviors. DBT offers several skills to handle these feelings:

• Distress tolerance skills help you survive tough moments without making things worse. For example, using grounding techniques like holding an ice cube or focusing on your senses.

• Emotion regulation skills teach you to identify and change unhelpful emotional patterns. This might include tracking moods or practicing opposite action, such as doing something active when feeling down.

  
  

By learning to manage emotions effectively, you reduce the risk of abandoning your goals when things get hard.

Building Support and Accountability

DBT emphasizes the importance of connection and support. Sharing your resolutions with a trusted friend, family member, or therapist can increase your chances of success. They can offer encouragement, remind you of your progress, and help you problem-solve when obstacles arise.

Consider joining a group or finding an accountability partner who shares similar goals. Regular check-ins create a sense of commitment without pressure.

Practicing Radical Acceptance for Setbacks

No journey toward change is without setbacks. DBT teaches radical acceptance, which means fully accepting reality as it is, even when it’s painful or disappointing. Instead of fighting or denying setbacks, radical acceptance allows you to acknowledge them and move forward without getting stuck in frustration or shame.

For example, if you miss a week of your exercise plan, accept it without judgment and plan how to resume. This mindset keeps you flexible and resilient.

Tracking Progress with Compassion

Tracking your progress helps maintain motivation and provides valuable feedback. Use a journal, app, or calendar to note your achievements and challenges. Reflect on what worked and what didn’t, adjusting your plan as needed.

Remember to be compassionate with yourself. Celebrate small wins and treat mistakes as learning opportunities. This attitude aligns with DBT’s balance of acceptance and change.