Managing New Year’s Resolutions with Autism

The start of a new year often comes with the idea of “resolutions” and big changes.

For autistic individuals, these traditional approaches can feel overwhelming or unrealistic. But that doesn’t mean goal-setting isn’t possible - it just looks a little different. With small steps, structure, and self-compassion, resolutions can become achievable and even enjoyable.

Set Realistic Goals

Trying to make sweeping changes all at once can be stressful. Instead, focus on one or two meaningful goals. Concrete, specific objectives - like “walk around the block twice a week” instead of “exercise more” - can be easier to stick to.

Break Goals into Manageable Steps

Big changes are easier when divided into small, actionable tasks. Celebrate each small achievement - it builds confidence and motivation to keep going.

Use Visual Supports

Charts, sticky notes, or checklists can make progress visible and satisfying. Visual cues reduce anxiety and help make abstract goals more tangible.

Consider Sensory Needs

If your resolution involves new routines, places, or social interactions, think about sensory triggers. Adjust plans to minimize overwhelm - for instance, practicing a new hobby at a quiet time or in a calm environment.

Routine and Predictability

Attaching goals to existing routines can make them easier to follow. Predictable schedules help reduce stress and support long-term success.

Flexibility Over Perfection

Remember, resolutions aren’t about being perfect - they’re about meaningful growth. It’s okay to adjust goals as needed and to focus on progress rather than perfection.

Managing New Year’s resolutions with autism is about setting yourself up for success, not adding stress. With realistic goals, small steps, and sensory-friendly planning, this year can be full of achievable, meaningful accomplishments.