Small Habits That Support Mental Well-Being
A gentle start to 2026 for children, young people, and families
The beginning of a new year often comes with pressure to change everything at once. For parents, caregivers, children, and young people, January can bring new routines, ambitious resolutions, and high expectations that feel overwhelming rather than motivating.
Research in mental health and behavioural science suggests a different approach. Mental well-being is not built through drastic resets, but through small, consistent habits that support emotional balance over time.
A positive start to 2026 does not require perfection. It requires stability, realism, and self-compassion – especially in family life.
Why Small Habits Matter
Studies show that sustainable mental well-being is closely linked to routines and behaviours that are achievable and repeatable. Large, unrealistic goals often increase stress and disengagement, particularly for children and adolescents, who are still developing emotional regulation skills.
For families, this approach is especially important. Children and young people learn emotional habits by observing adults – how they respond to pressure, manage expectations, and cope with setbacks. A calmer, more balanced start to the year helps create an environment of emotional safety rather than urgency.
Evidence-Based Habits for a Healthier Start to the Year
Practicing gratitude
Gratitude practices have been shown to support emotional regulation and overall well-being. Taking time – individually or as a family – to notice what is working can reduce negative rumination and help build a more balanced emotional perspective.
Setting realistic, achievable goals
Clear and attainable goals reduce stress and strengthen a sense of agency. For both adults and young people, breaking intentions into small steps makes progress visible and prevents the feeling of failure that often follows overly ambitious resolutions.
Creating predictable daily routines
Routine provides a sense of safety and structure, particularly for children and adolescents. Predictable rhythms in daily life support emotional regulation and reduce anxiety by making the environment feel more manageable and secure.
Allowing space for rest and self-compassion
Rest is not a reward for productivity. Research consistently shows that recovery time and self-compassion are essential for mental health, learning, and emotional resilience. Starting the year with permission to slow down helps prevent burnout later on — for adults and young people alike.
Supporting Emotional Resilience Together
At EMBRACE, we focus on practical, research-informed approaches that support children, young people, and families in building emotional resilience. Mental well-being grows through habits that are realistic, supportive, and adaptable to everyday life.
These strategies are not only useful in January. They can be revisited at any point in the year, especially during periods of change or increased stress.
Source: Adapted from Spunout.ie, How to enter the new year with a positive mindset
