5 ways to feel better in 2021

Setting new year’s resolutions can be great, but lots of people aren’t able to keep them because they set unrealistic goals for themselves.

Instead of making a big resolution, try setting a smaller one that you can achieve. You can set a new goal after that to keep you motivated.

If you’re setting a goal, make sure it’s:

• Specific and clear – For example, you could set a goal to go for a walk twice next week instead of just saying that you’ll walk more.
• Measurable – This means that you can see whether you’ve reached your goal yet. For example, a goal of eating 5 fruit and veg a day would be easier to track than just saying that you’ll eat healthier.
• Achievable – It’s better to set small goals you can achieve, than one big on that’s going to be really hard.
• Rewarding or relevant – Make sure it’s something that’s important to you.
• Timed – Setting a goal for the next week or month is better than just trying to change something. Having a deadline can help motivate you as well.

Remember, it’s okay to set a goal and not achieve it. And it's okay to change your goal if it isn't working for you. It can also help to think about what stopped you achieving what you wanted to, so you can set a new goal for the future.

Not sure what resolutions to make? Why not ask other young people on the message boards.

When you’re feeling down or you’ve not been able to do much, it can be hard to feel motivated.

Try to do something every day that:

• gives you a sense of achievement – like tidying up, doing a piece of homework or helping someone
• makes you feel good or gives you pleasure
• is physical or active – whether that’s going for a walk, doing some yoga or exercising
• keeps you in contact with other people.

You don’t have to do everything at once, but you could try to plan one thing for each day.

Not sure what to try? Use our Boost Your Mood tool to get ideas, or get ideas from our Coping Kit.

Making a worry list can help you to get your thoughts out and think about what you want to do.

To make a worry list:

• write down all of your worries, big and small
• next to each worry, write down whether it’s something you can control and whether it’s your responsibility
• look at the worries which are your responsibility and that you’ve got some control over, then try to think of one thing you could do to help with it
• make a plan of when you’ll do that
• once you’ve finished, delete, tear up or destroy your list.

Sometimes it can help to do the list once a day, and give yourself a specific time to worry about things, instead of worrying about them all the time.

Use the Coping Kit to get more ideas of how to cope with worries or stress.

Taking time to focus on things you feel grateful for can help you to avoid negative thoughts and can have a big effect on how you feel. Especially if you try to do it every day.

To make a make a list of things you’re grateful for:

• Make a time to write it – You could start now, or plan a time later today.
• Decide where you want to keep it – Lots of people like to write their list by hand, but you could keep it on your phone or in the Mood Journal.
• Write it – Focus on the list and keep things simple, try to think about why you’re grateful for each thing and how it improves your life.
• Keep going – Try writing a few things every day, and note down reminders for things to write about whenever you think of them.

It can be hard to think of things to be grateful at first, but they can be as big or as small as you want. We’ve got some ideas to get you started:

• a warm blanket or duvet, or the cold side of a pillow
• the sound of rain, or the sun coming out
• the birds singing
• friends, family or people you look up to
• having a glass of water
• pets, or a cuddly toy
• your phone or device, or a message from someone you like
• weekends.

Keeping in contact with people can help you to feel less alone and find new ways to see things. Even if you can’t see people in person, you can video call, message or phone them.

You could talk about how you’re feeling, or just share something funny. You could have a conversation with a friend, share what’s happening with an adult you trust or try telling a Childline counsellor what’s on your mind.