Skip the Resolutions: 5 Habits That Will Actually Help You Thrive in 2026

Thriving in 2026 isn’t as simple as just setting new year’s resolutions and getting results. Let’s be honest, being a woman brings a unique set of challenges, challenges that can impact our mental health, making it harder to achieve the goals we’ve set for ourselves. And while the world keeps telling you to “hustle,” “elevate,” or “crush your goals,” the truth is that many women are just trying to feel less overwhelmed.

Research indicates that stress-levels among women remains consistently higher than stress-levels among men. Layer that with a culture that still rewards burnout as ambition, and it’s no wonder so many high-achieving women are exhausted.

So, here are five things you can start doing now to feel less stretched and more grounded.

1. Say no. Like, actually no. And set boundaries you don’t apologize for.

Over the past two decades of working with a caseload consisting predominately of women, I have witnessed a clear pattern of women who are experiencing depression and anxiety, burnout and resentment, interpersonal problems and physical exhaustion in great part due to their difficulties saying no and setting healthy boundaries. Women don’t just struggle to say no—they fear being labeled difficult, selfish, or “too much.”

Here’s the mindset shift that changes everything: Every yes is also a no. Say yes to the extra project, and you’re saying no to sleep, rest, your relationships, or the simple pleasure of finishing that book that has been sitting on your nightstand for weeks.

Learning boundaries is like learning a foreign language. Awkward at first, then clunky, then… fluent. As women practice saying no, something remarkable happens: their guilt shrinks, their choices get clearer, and the people around them actually start respecting them more. Energy returns. Resentment fades. Mental health improves. The math works.

2. Build a movement routine you can actually keep.

We know movement helps with mood, anxiety, sleep, and stress—but too many women approach it as an all-or-nothing task. If you’re not training for a half-marathon, is it even worth it? Yes. Hell yes!

Movement doesn’t have to be running a 5K or deadlifting a new PR. Movement can be a leisurely stroll on your lunch break, walking (instead of driving) to the mailbox daily, a morning stretching routine, or meditative movement such as tai chi or yoga. Movement is linked to the production of serotonin and endorphins, the neurochemicals that help us feel good, and it’s also linked to the release of the stress hormone, cortisol. The key to experiencing the benefits of movement is consistency. Don’t wait for the motivation. Create a habit and stick to it. Consistency beats intensity, always. Build the habit and strive for discipline rather than motivation.

3. Get a hobby. A real one. One that’s just for you.

Hobbies are scientifically proven to reduce stress, boost mood, improve brain functioning, and create more social connections. During the pandemic, some of the people who fared best in the way of their mental health were people who had hobbies. In addition to providing mental health benefits, hobbies can provide for social opportunities (a book club, a cycling group, a volunteer program, etc.) and a sense of community.

Don’t know what you’d like? That’s ok. Just remain open to trying new things. No time? A hobby doesn’t have to be overly demanding of your time. Wake up just 5 minutes earlier each day to journal or listen to audiobooks during your commute. Replace a less healthy behavior (doom-scrolling, email-checking at bed-time, etc.) with a new, healthy habit like meditating.

4. Treat self-care like maintenance, not luxury.

As women, we’ve often been put in the role or accept the role of taking care of others. It’s imperative for women to care for themselves also. Self-care is not selfish or self-indulgent.

We live in a culture that pressures us to “keep pushing.” We believe that to be successful we must be accumulating (dollars, things, likes and followers). We set aside activities of self-care (sleep, exercise, walking away from toxic work environments) in pursuit of “success” or to prioritize the well-being of others. The problem is that without sufficient prioritization of self-care, you will crash. You can not function well is you aren’t well.

So, what exactly is self-care? It seems like something that takes a lot of time and/or cost a lot of money…neither of which you’re ready to part with, correct? Well, I have good news for you! Self-care isn’t about time or money. Self-care is simply anything that you do (or don’t do) to take care of yourself physically, mentally, and emotionally.

Take a moment to reflect upon the last time you felt rested or even invigorated. What preceded that feeling? Was it some good sleep, time with a friend, watching the sunrise, a really interesting or motivating podcast? Identify those things and do more of it! Check-in with yourself. How are you feeling? What is causing you distress? Are you upset about a relationship and want to speak up for yourself but are apprehensive to do so? Assertive communication is a form of self-care. Are you burned out at work yet still agreed to take on another project? Learning to set healthy boundaries is an incredible form of self-care. Do you dread going home at the end of the day because your home is disorganized or cluttered? Creating a peaceful home environment is yet another form of self-care. Tired because you stayed up too late on social media or Netflix? Disconnecting and turning off your electronic devices is self-care.

You become the best version of yourself because of your active efforts to prioritize self-care. A concrete example that I use are people with athletic goals, for example a person who wants to run a 6-minute mile. This individual will not achieve this goal by running their hardest every day. In fact, they will likely end up with an injury. In order to achieve that goal, they must also take rest and recovery days, they must stretch, they must accept guidance from experts. These versions of self-care are necessary to reach their 6-minute mile goal.

5. Go to therapy. Strong women need help too.

When it comes to seeking help, no problem is too big or too small. Therapy is different from just talking to a friend; therapists are educated to utilize and teach scientifically validated techniques to help you live a healthier and more content life. Psychologists are trained to be careful, unbiased listeners. Through the process of therapy, you will gain an improved understanding of yourself and learn skills to cope with your difficulties. For many people, just having a place to share their feelings openly, without fear of judgment, is helpful.

You don’t need to reach a breaking point to benefit.

Thriving in 2026 isn’t about doing more. It’s about doing differently.

Change happens when you act consistently, not dramatically. Start with these five shifts and give yourself permission to build a year that feels kinder, steadier, and more aligned with who you actually are.