10 Tips From Therapists to Finish the Year Strong

As the year winds down, stress peaks and unfinished goals loom—but with a few mindset shifts and practical strategies, you can finish the year strong with renewed energy and a fresh perspective. To help you finish this year strong, we turned to Lyra Health’s mental health experts for their top well-being tips.

#1 View goals as a journey

Instead of viewing unmet goals as failures, reflect on them with kindness and compassion. “Think about how you’d talk to a friend who’s being hard on themselves,” said Blaire Ehret, PhD, one of Lyra’s clinical quality supervisors. “Many of us find it easy to have compassion toward others, but struggle to direct that compassion inward.”

For example, perhaps your goal was to exercise four times a week, but you fell short. Instead of focusing on the shortfall, consider the progress you made. Maybe you signed up for a gym membership and went most weeks, even if it wasn’t four times a week. Acknowledge the effort. That’s a win.

#2 Ditch deadlines

When it comes to personal goals, many of us think we need a clean slate, like the start of a new year, to begin something new. But what if we reframe that thinking? Dr. Ehret emphasizes the importance of letting go of arbitrary deadlines and embracing the idea that it’s never too late to work toward your goals and finish the year strong. For example, rather than waiting until January to start a fitness routine, why not sign up for that 5k run you’ve been eyeing and begin training now?

“We anchor ourselves to this idea that we have to start fresh—whether it’s the first of the month, week, day, or year—but the truth is, that’s an arbitrary deadline we set for ourselves. We can literally start at any moment. Rather than waiting for the perfect timing, realize that these deadlines are self-imposed.”

This shift in perspective helps ease the feeling that you’ve run out of time to achieve your goals. You don’t need a monumental moment to move forward—any time is the right time to take action.

#3 Reassess your goals

Instead of focusing on what didn’t get done, acknowledge how your time was spent in other meaningful areas. Unfinished goals don’t necessarily mean you didn’t do anything. It just means you spent time doing other important things.

“If your unfinished goals didn’t get attention because you were living in service of another value, that’s still time well spent,” said Dr. Ehret. “For instance, maybe you didn’t achieve a professional goal, but you spent time with family or focused more on your well-being. The key is ensuring that your time aligns with what matters most to you. Unfinished goals might just be artifacts of values that are no longer important to you.”

On the other hand, if you notice you’re spending time on things that don’t align with your values while neglecting those that do, it’s a good time to reflect. This can reveal an opportunity to course-correct, adjust your focus, and end the year strong.

Reflection can feel heavy when goals go unmet. “It helps to approach reflection with curiosity, almost like an impartial observer of your own life,” said Julie Pelletier, PhD, a clinical quality supervisor at Lyra. “It’s important to recognize that no one reaches every goal they set each year. Accepting this reality allows you to be more compassionate with yourself and less critical.”

#4 Make a “done” list

Check perfectionism at the door. If you didn’t accomplish every goal, you haven’t failed. Dr. Pelletier points out that anytime failure creeps into your mind it’s a red flag for a thinking trap.

“It’s quite possible you achieved a lot of goals, and probably more than you even realize,” she said. “Instead of only focusing on what you didn’t do, create a ‘done list’ to acknowledge the small wins. These are valuable to achieving your goals.”

Petellier also points out the need for self-compassion to finish the year strong. “Perfectionism often tricks us into setting unrealistically high standards, which leads to unnecessary frustration and stress,” she said. “Giving due credit to all you’ve done helps you stay motivated and maintain momentum. Progress isn’t always linear. Anything you’ve done to move closer to your goals are steps in the right direction.”

#5 Celebrate growth

Try shifting your perspective to celebrate what you achieved and acknowledge what you learned from missteps. “If you look at goals with an eye trained toward achievements, then that’s what you’re going to see,” said Jenson Reiser, PhD, a clinical quality supervisor at Lyra. “Ask yourself thoughtful, introspective questions instead. For instance, ‘How am I different at the close of this year than I was at the start?’ or, ‘What curve balls were thrown my way, and how did I manage them?’”

Looking back through your calendar or photos can help you recall the moments that mattered—the tricky decisions you had to make, or the times you lived out your values even when it was hard. “By focusing on growth, you’re training your brain to notice more of the positives,” said Dr. Reiser. “Once you start recognizing accomplishments, you’ll see more of them, reinforcing a sense of fulfillment and progress, regardless of any unmet goals.”

#6 Keep moving forward

To finish this year strong, break large goals into manageable steps. “No step is too small,” said Dr. Pelletier. “Focus on the tiniest steps that feel meaningful and help you work toward something important. This approach can make even the busiest season feel productive and purposeful, rather than overwhelming.”

A great way to finish the year strong and keep moving forward is by using backward planning. “Backward planning involves starting with the end in mind—asking yourself, ‘What do I want to be true in my life on December 31st of next year? What two or three things can I start to put into place now to make that a reality?” said Dr. Reiser.

Check in with yourself regularly to see what’s working and where you might make adjustments. Staying flexible will help you maintain momentum, even during busy or unexpected times, so you can close out the year feeling accomplished and prepared for what’s next.

#7 Say “no”

Setting boundaries during these months can reduce stress, promote balance, and help you end the year strong. “Whether it’s with family, friends, or even yourself, being intentional about what you’ll agree to helps you protect your time and energy,” said Dr. Reiser. “For example, if you tend to take on extra tasks, like organizing the workplace gift exchange or baking for the classroom party, you can set limits in advance, such as only agreeing to two additional tasks this season. This allows you to prioritize yourself and your family without feeling overwhelmed.”

By focusing on what’s most important, you can plan intentionally around them. “Write these down on a sticky note to keep them top of mind,” said Dr. Reiser. “Whether it’s spending quality time with your kids or moderating your commitments, these goals serve as your ‘north star.’ Once those are clear, you can make decisions about what to say yes to—and more importantly, what to say no to—ensuring these last months are in line with what truly matters.” This small but powerful step can keep you on track and help you achieve your goals with purpose and clarity.

Boundaries also apply to social interactions. You might consider who you see during this time and how they impact your energy. “It may not be feasible to say, ‘I’m just not going to see the people that deplete me,’ but you could say, ‘I’m only going to spend two hours at my aunt’s instead of the whole day,'” said Dr. Reiser.

Additionally, preparing responses to uncomfortable questions at gatherings can make it easier to navigate tricky conversations. Financial boundaries are equally important—so managing them early can reduce pressure and help create a more enjoyable season.

#8 Reset emotionally and mentally

It’s important to reset mentally to end this year strong and prepare for the challenges and opportunities ahead. As novelist and activist Anne Lamott says, “Almost everything will work again if you unplug it for a minute, including you.” Stepping back and taking intentional breaks during stressful times is a must. Dr. Reiser explains, “Our culture is going to give us a plethora of reasons not to unplug, but ultimately, it’s our responsibility to recognize the value of doing so for our own well-being.”

Prioritizing mental and emotional resets isn’t just about taking breaks when you’re already exhausted. As Dr. Reiser points out, “If we could practice taking breaks now, it’ll be so much easier to take breaks when the breaks are really needed.” Something as simple as a 10-minute walk can make it easier for your mind and body to accept the need for a longer break during a high-stress time. “This practice prepares you to reset more effectively when it counts the most, allowing you to enter the new year with greater clarity and alignment with your values,” said Dr. Reiser.

#9 Prioritize self-care

Prioritizing self-care without guilt is essential. “It’s a big juggling act for most people, and trying to manage everything can be overwhelming,” said Dr. Pelletier. “But if you aren’t taking care of yourself, you won’t be able to do any of the extra commitments asked of you during this season.”

Self-care is often misunderstood as a luxury, but it’s an intentional practice that nurtures your physical, emotional, spiritual, and even financial well-being. Self-care involves developing habits that allow you to sustain yourself long-term, not just recover from moments of exhaustion. It can be as simple as getting enough sleep, setting boundaries in relationships, practicing mindfulness or meditation, staying active, or managing your budget.

Learning how to “cope ahead” is also a form of self-care that can help you finish the year strong. Anticipate recurring stressors like family tensions during the holidays and plan ways to manage them in advance. “It’s not catastrophizing, but reasonably guessing how things will go and envisioning what supports or boundaries you need,” Pelletier explains. “Checking in with yourself regularly to assess your stress levels and seeking help from a therapist or mental health coach, can make a significant difference in managing seasonal pressures.”

#10 Mind your mental health

Holiday stress, reflecting on the past year, and planning for the future can take a toll on your mental health and your ability to finish the year strong.“Any time is a good time to seek mental health support,” said Dr. Ehret. “If you’re even thinking about it, that’s a good sign you should explore it.”

If you’re feeling overwhelmed, reach out for professional support. Whether it’s processing emotions or seeking guidance on how to manage stress, mental health care can be a lifeline this time of year.

“Take that first step—there’s nothing to lose by trying,” said Dr. Ehret. “The door is always  unlocked. You can come in, explore, and get some tips. And if it’s not the right time, you can always come back later.”

This can be an incredibly emotional time of year, with the highs feeling super high and the lows feeling super low. “A mix of nostalgia, expectations, traditions, and memories can amplify emotions for many people,” said Dr. Reiser. “For some, the season brings joy, while others experience loneliness, loss, or grief, with everything feeling more intense. Even those who love the holidays often feel a sense of relief when they’re over.”

End the year strong

Finish the year strong by recognizing that you deserve to be as kind to yourself as you are to others and to prioritize self-care. By connecting with your values and reflecting on what matters most, you can stay aligned with your goals. Even if you get off track, remember that the journey is always there, and you can return to it when you’re ready.