Well, it's that time of year. If you had no calendar or phone, or way of marking the passage of time with the stars, you could still count on the advertising industry to let you know that the New Year is upon us. Everywhere you look it's "New Year, New You!" and "Make Your Resolutions Count!" (PS: Did you know that the second Friday is referred to as "Quitter's Day" because most folks have "given up" their resolution by then? This was news to me.) Woof. What pressure!

Personally, I don't like the idea of New Year's resolutions. It's always seemed silly to me to think that with the simple flip of a calendar page, I could suddenly stick to society-sanctioned habits that have long eluded me.

Nope. Not for me.

But you know what I do dig? Rituals. And the idea of fresh starts. And really any reason to focus more on self-care.

Move over, resolutions. I've got gentle rituals and practical tips to support your recovery AND your sensitivity and make your brand-spanking new year ✨shine✨ (if you're into that).

Why I Don't Do Resolutions

Back in the day, January meant a whole new Josie was about to emerge. If I could just check the boxes each day on a couple of brand-new activities, I'd finally be who I was meant to be!

But without fail, I'd get sick. Or take a trip. Or burn out. Or figure out for the umpteenth time that I actually hate running.

Cue the SHAME SPIRAL!

New Year’s resolutions usually involve rigid goals and dramatic changes, which can easily set the stage for disaster in a Highly Sensitive Person already prone to perfectionism and overstimulation.

The pressure to achieve a resolution's desired outcome with immediate consistency can amplify feelings of inadequacy and overwhelm when inevitable setbacks occur.

Resolutions also carry subtle messaging about something in us needing to be “fixed,” creating an untenable atmosphere of constant self-criticism. For HSPs, this mindset can negatively impact our well-being and hinder recovery by reinforcing patterns of control and shame.

When I gave up New Year's Resolutions once and for all, I found that I still longed for something I could do around December 31 or January 1st to mark the transition and set the tone for the coming year.

I found that gentle rituals and intentions were ideal for me. They both encourage flexibility and mindfulness and they nurture a connection to the self that supports my sensitivity. Even now, being fully recovered from my eating disorder, I'm picky about my activities and want to choose things that honor my recovery.

Rituals For a Grounded 2025

These rituals I've discovered or created over the years have been a meaningful part of my life. Give them a try if you like the sound of them!

• End-of-Year Review: Spend time on New Year's Eve reflecting kindly on the past year. Write down any milestones, accomplishments, or changes (big or small) that you experienced. Reflect on the qualities in yourself that helped you through everything and what you'd like to continue cultivating in the coming year.
• New Moon & Full Moon Intention Setting/Review: On each New Moon, write out your intentions, what you're looking forward to, what you'd like to draw toward you, and how you'd like to feel. At the Full Moon, review what you wrote and identify successes and what you'd like to release for the coming cycle.
• Evening G.L.A.D. Ritual: Before bed, write out the following in your journal specific to the day: one thing you're Grateful for, one thing you Learned, one thing you Accomplished, and one thing that Delighted you.
• Loving Kindness Candle: Light a candle and spend a few minutes reflecting on loved ones and ending with yourself. Bring each person to mind and send a wish or prayer such as, "May you be happy. May you be healthy. May you be at peace." Let the gentle glow of the flame represent your love.
• Gentle Nourishment Blessing: Before meals, take a moment to acknowledge your body’s hunger and thank it for carrying you through the day. If you'd like, also set an intention for the meal that aligns with your recovery goals.

Avoid New Year's-Oriented Perfectionism and Burnout

Try the tips below to help make sure you're not setting yourself up for failure, a headache, or a general womp-womp as you enter into January.

• Focus on Intentions, Not Goals: Frame your ideas as ways to nurture yourself rather than objectives to achieve or boxes to check.
• Choose Gentle Accountability: Partner with a supportive friend or use a journal to celebrate progress without judgment. Avoid environments that foster competition or use shaming tactics.
• Build in Intentional Flexibility: Allow room for adjustments as needed. HSPs thrive when they can adapt their intentions to their current energy levels and circumstances. Proceed cautiously with rigid tools like streak counters.
• Celebrate Progress, Not Perfection: Consistently acknowledge small victories to reinforce self-compassion and positivity. The more we look for these, the more we find them.
• Stay Aligned with Your Values: HSPs have great intuition. Use it as a guide by asking, “Does this intention/action feel nourishing to my mind, body, and spirit?” Trust the answer.
• Limit Overcommitment: Prioritize a few meaningful intentions rather than spreading yourself too thin with numerous goals.

🎉 Cheers to the New Year

As the New Year unfolds, remember that your recovery journey is uniquely yours, and doesn’t need to be defined by rigid resolutions or expectations. By embracing gentle rituals and setting intentions that honor your sensitivity, you’ll create a foundation of self-compassion and sustainable growth. Remember, recovery is not about perfection; it’s about showing up for yourself, one day at a time, with kindness and care. Trust that small, intentional steps lead to profound transformation over time.

What if this year you gift yourself the grace to grow at your own pace? May it be so. And while I'm at it...may you be happy, may you be healthy, and may you be at peace.

✨ Josie Munroe, LMFT is a licensed therapist and owner of JosieMunroe.com and Your Sensitive Recovery.  As a recovered clinician and Highly Sensitive Person, she loves supporting others on their journeys to form new, empowered relationships with food, their bodies, and their sensitivity. Join the newsletter for a weekly boost of hope and inspiration. You deserve a recovery that works for you! ✨