Strategies for mentally healthy and fulfilling 2026
Jibril Abdulmalik
AS we start the year, many of us are starting with big goals, new resolutions, and vision boards. Stella has her digital vision board. Adeyinka has his calendar filled with his gym sessions booked and scheduled. Ngozi has scheduled her wedding. Hadiza has an Umrah planned, while Thomas has planned skills to learn during school breaks. Halimah wants to start a business this year, and Obinna has plans for promotion this year. Despite the importance of these lofty plans and aspirations, how many of us plan for our health in the New Year? Remember that health is physical, mental and social wellbeing.
Here are ways to include good health in your plans for the year:
● Schedule a full physical checkup and regular repeat checks
Just as you plan ceremonies and celebrations, you should plan regular health checkups for yourself. It helps you spot illnesses before they become serious problems. If you have a family history of certain health issues, you should get regular checkups. Blood pressure checks, breast inspection for lumps, blood glucose tests, prostate cancer checks, etc.
• Build strong daily foundations
Small healthy habits matter more than big resolutions without a system to achieve them. Aim to sleep for at least six hours at a consistent sleep/wake time. Choose an activity you enjoy that gets you moving, such as walking, running, sports, dancing, and/or stretching. Food is a fuel that boosts focus, mood, and energy; don’t skip meals. Limit doom scrolling by setting app time limits and digital detox periods.
● Learn and practise emotional regulation skills
Mental health literacy is not optional; it is compulsory. Self-awareness and understanding your emotions improve mental health. Name your feelings instead of judging them. ‘I feel stressed and exhausted’ is different from ‘I am weak and inadequate’ – that is judging your emotions. Journal or record audio to yourself when things feel heavy. Always pause for at least 5 seconds before reacting.
● Create meaning, not just achievement
As the year begins, we often put pressure on ourselves to accomplish a list of goals. However, it is important to remember that fulfillment comes from purpose, not unnecessary pressure. This new year, set values-based goals like ‘be curious’, and do at least one thing every week that feels meaningful to you. Measures your success by the efforts you’ve put into them and your growth as a person. Comparison with others is unhealthy for you.
● Strengthen healthy relationships
Your social connections shape your mental health more than you realise. In 2026, spend time with people who love you and respect your boundaries. Practise honest and kind communication. Do not keep grudges. Remember that it is okay to outgrow some friendships, but be kind as you do.
● Manage stress before it manages you.
Stress is a normal part of our lives, but how we respond to it determines how it affects our lives and health. Learn stress management techniques like controlled breathing exercises, grounding tools, meditation, and how to self-soothe. Break big tasks into tiny steps and don’t overload your schedule. Rest is productive; ensure you have a routine for rest, especially on bad days. This can be music, a shower, quiet time, or a walk. The ability to de-stress can be a lifesaver.
● Be kind to yourself
Negative self-talk is harmful to your mental health. We are all, without exception, a work in progress. Treat mistakes as a learning opportunity and not your identity. You are not a failure because you failed. Celebrate progress and small achievements. And pick yourself up when you fail or make mistakes. Learn from it as one incident, but don’t let it define who you are.
● Make space for joy and curiosity
Fulfilment is not possible without joy. Trying new things you’re curious about without needing to be good at them is fulfilling. Have an activity calendar of enjoyable activities to look forward to each month. Children can play and have fun with anything, and it is a joy to watch. As we grow older and more responsible, let us continue to allow our inner child some space to be playful, curious and joyful.
● Check in with yourself regularly
Review your life and check in with yourself the way you check in on your business and friends. Ask yourself these questions: ‘What’s draining me? ’, ‘What do I need more or less of?’, ‘Where do I need to change?’ ‘Am I happy?’
Adjust as appropriate and keep getting better. Our mental health is a continuum; it is okay to feel bad on some days. But be rest assured that good days will come too.
Conclusion
This is wishing you an emotionally healthy and fulfilling 2026 that is not measured simply by achieving multiple things but by having a year that is happy and purposeful. Happy New Year.
Credit : Tribune
