New year’s resolutions and eating disorder recovery: a compassionate approach

Clincially reviewed and written by BALANCE eating disorder treatment center™. Published January 8, 2026.

The start of a new year is often framed as a time to “reset,” “start fresh,” or “be better.” Unfortunately, many New Year’s resolutions focus on weight loss or wanting to change your body. These messages can feel overwhelming and triggering for someone struggling with an eating disorder. Resolutions that emphasize control, restriction, or perfection are unrealistic to maintain and interfere with someone’s recovery.

Why the new year and resolutions can feel hard

In addition to seeing weight loss ads, receiving New Year gym membership promotions, and being encouraged to eat “clean” in January, many everyday conversations include food rules, body changes, and resolutions that prioritize appearance over mental health, recovery, and overall well-being. Goals relating to numbers, rules, and all-or-nothing thinking can impact the way someone views food and their body.

The idea that the new year must involve physical change can make it feel like there is no room for patience, flexibility, or self-compassion, all of which are essential for eating disorder recovery.

What recovery-supportive resolutions can look like

If someone chooses to set intentions or goals for the new year, they should support and complement their recovery. Rather than focusing on perfection or numbers, helpful goals are more personal and flexible, allowing them to be adjusted as needed.

While it is important for individuals in eating disorder recovery to review goals with their treatment team, here are some ideas that can support their recovery throughout the year.

Use more compassionate language

Notice how you talk to yourself. Words like “always,” “never,” or “must” can create unnecessary pressure. Replacing them with “sometimes,” “can,” or “it’s okay” can help soften rigid thinking and create space for growth.

Recognize your efforts

Recovery isn’t measured by perfection. Everything you do to go against your eating disorder is a win. No win is too small to recognize. Showing up to meals, asking for help, or challenging a thought can help build self-compassion. Writing affirmations or keeping a short gratitude list can also help you see all of the work you are doing every day.

Create healthier boundaries with social media

Social media, especially in the new year, can be a major source of comparison and diet-culture messaging. Muting or unfollowing accounts, whether it be influencers, companies or people you know, that leave you feeling bad about yourself or promoting unrealistic standards, can support your recovery. While you can’t control what others post, you can protect your space by doing your best to only see content that supports your recovery.

Stay in touch

Recovery is not meant to be done alone. Staying connected with trusted people, being honest with your treatment team during both good and challenging moments, and following a recommended meal plan can provide structure, accountability, and ongoing support throughout recovery.

Make self-care a regular part of your routine

Self-care doesn’t need to be fancy or elaborate to be effective. While pampering yourself can feel relaxing, simple practices like journaling, resting, watching a favorite show, listening to music, spending time with a pet, attending therapy, or engaging in a hobby can offer meaningful comfort during difficult moments. These activities can also help distract from eating disorder thoughts or urges when they come up.

Keep resolutions flexible and sustainable

Recovery is not linear, and the new year does not require you to change who you are. Goals centered on numbers can create unnecessary pressure, while recovery-supportive intentions leave room for rest, flexibility, and compassion. Sharing goals with someone you trust can help keep them realistic and supportive, and allow them to be adjusted during challenging moments or periods of added stress.

You deserve to set meaningful goals that prioritize your well-being, honor your passions, and support freedom from your eating disorder.