When it comes to New Years resolutions , people are either staunch defenders of the practice or vocal critics. On one hand, resolutions provide purpose and structure for those interested in self-improvement; on the other hand, they tend not to work .

Most people quit their resolutions after a couple of months, said Melissa Coats, a licensed professional counselor, psychotherapist and owner of Coats Counseling in Georgia. If you struggle with anxiety or feelings of inadequacy, she explained, the pressure to succeed can be particularly damaging.

Thats why experts recommend creating resolutions that serve your mental or emotional health instead of setting goals around weight management or money. When we put energy towards protecting our mental health, we make an investment that pays off all year, added Ginger Houghton, a licensed master social worker and owner of Bright Spot Counseling in Bloomfield Hills, Michigan.

The trick is to create resolutions that are focused more on holistic improvement and progress, Coats said, rather than on achieving a specific result. Think of your resolution as an intention, or a conscious daily, weekly or monthly choice that will help you improve an area of your life, Coats explained.

If youre unsure where to begin, start by reflecting on your past year, Houghton said. This includes thinking about what you struggled with and what went well. From there, pick one or two areas to focus on.

And remember that its a process, not necessarily something thats going to be achieved quickly. Give yourself permission to not get it perfectly all the time, Coats added.

Ultimately, the best resolutions are the ones that work for you, but if you need some ideas, were here to help. Below are practical, impactful resolutions therapists suggest making this year (no diet necessary).

1. Say no more often