Here’s an interesting way to kick off the month: studies show that 88% of people who set New Year’s resolutions abandon them within the first two weeks. But what if we reframe the way we approach resolutions altogether? February 1st, or any other date, can be your personal “January 1st.” The calendar doesn’t dictate when you can start fresh—what matters is the intention to improve and grow. Therapy works the same way: it’s not about waiting for the “perfect moment” to start. It’s about recognizing the value of self-reflection and goal-setting whenever you’re ready.

So, how are you doing with your 2025 goals? If you’ve fallen off track—or haven’t started at all—that’s okay. Challenge yourself to set a new goal today. It’s never too late to reset and recommit to what matters most to you.

Rethinking Your Relationship with Social Media

One area many people can benefit from reassessing is their relationship with their phone, especially social media. Research consistently shows that excessive social media use is linked to feelings of anxiety, depression, and inadequacy. This stems from the nature of social media itself—what we see is often a carefully curated highlight reel. We’re shown the best moments: glamorous events, perfectly posed photos, and seemingly flawless lives. Rarely do we catch a glimpse of the quiet, messy, or unfiltered moments that make up real life. Influencers, in particular, often project an unattainable lifestyle, leaving many to feel as though their own lives don’t measure up.

Beyond this, excessive phone use has a way of pulling us out of the present. When we spend too much time glued to our screens, we risk living vicariously through others instead of engaging meaningfully in our own lives. Breaking free from this habit isn’t easy, but it’s possible with intentionality and small, manageable changes. Here are some practical steps to help you reclaim your time and mental well-being:

• Set Time Limits: Use app features to set daily screen time limits for social media. Studies suggest that spending less than 30 minutes a day on social platforms can significantly boost mental health and reduce feelings of stress and comparison.
• Curate Your Feed: Follow accounts that inspire creativity, promote positivity, and align with your values. Unfollow or mute accounts that leave you feeling inadequate, overwhelmed, or drained. Remember, your digital space should uplift you, not weigh you down.
• Schedule Phone-Free Time: Designate specific parts of your day to be completely screen-free. Whether it’s during meals, before bed, or while pursuing hobbies, these moments allow you to reconnect with the world around you and cultivate more presence in your daily life.
• Embrace Boredom: Resist the urge to reach for your phone during every quiet moment. Instead, allow yourself to sit with your thoughts. This simple act builds mindfulness, fosters creativity, and helps you strengthen your ability to be comfortable with stillness.

Taking these steps not only improves your mental well-being but also empowers you to take back control of your time and attention. By setting boundaries with your phone, you create space for more meaningful connections, personal growth, and engagement with the world around you. I challenge you to replace scrolling with more intentional activities—like journaling, meditating, reading, or reaching out to a loved one. It can and will help you feel more present and fulfilled.

Mindfulness in Media Consumption

Another area worth exploring is how we consume news and media. In today’s polarized world, the overwhelming volume of information—combined with algorithms that feed us content aligned with our beliefs—can trap us in echo chambers. This not only narrows our perspectives but can also increase feelings of stress and division.

Therapy often encourages building awareness around these patterns and taking steps to become a more mindful consumer of information. Consider these strategies:

• Diversify Your Sources: Follow a variety of news outlets and perspectives to gain a more well-rounded understanding of current events.
• Pause Before Reacting: Before sharing or reacting to a piece of news, take a moment to fact-check and consider the source.
• Set Boundaries with News Consumption: Staying informed is important, but consuming news endlessly can lead to stress and anxiety. Designate specific times to check the news, and avoid doing so right before bed.

By expanding your media diet, you enhance your critical thinking skills and open yourself to more meaningful, open-minded conversations—something the world could use more of today.

Why Therapy is the Perfect Partner for Growth

Ultimately, whether it’s setting new goals, creating healthier digital habits, or becoming more mindful about the information we consume, we all have room for growth. Therapy offers a supportive space to explore these areas, set personalized goals, and develop tools to enhance your mental, emotional, and social well-being. So, let this be your reminder: it’s never too late to hit “reset.” Whether it’s February 1st or any other day, you have the power to make positive changes in your life. Progress isn’t tied to a specific date on the calendar—it’s about the choices you make every day. Therapy can guide you on that journey, helping you stay accountable, overcome obstacles, and celebrate your growth along the way. Let today be the day you recommit to yourself and your goals. Progress is always possible, no matter where—or when—you start.