The early part of every year’s calendar is a popular time for many people to focus on getting their bodies back in shape. Dust off the elliptical machine in the basement. Join a gym. Start eating better.

Less common, however, are resolutions built around the notion of consciously trying to improve mental health and well-being.

“There tends to be an emphasis toward caring for our physical bodies, whether it be through pursuing fitness goals, being mindful of our diet and nutrition or even yearly exams,” says Tabitha Griffin, a therapist with New Leaf Resources in Wheatfield. “There is still, unfortunately, a stigma that surrounds caring for our mental and emotional well-being with the same level of intentionality.”

One way to level that long-tilted playing field between physical and mental health is to focus on “psychological fitness,” a philosophy built on strengthening mental resilience through proactive, intentional behaviors rather than waiting to treat problems. In this regard, it’s not unlike physical fitness, which advocates for healthy diet and exercise to prevent potential issues down the line.

Griffin says psychological fitness is about making a conscious choice between practicing poor habits and becoming unwell or intentionally training for growth. It may be easier to picture how this plays out with physical fitness — say, going for a jog instead of binging a show or opting for an apple over a bag of chips — with similar kinds of healthy decisions to help guide psychological fitness.

And just like with physical fitness, it’s not about making massive changes all at once. Dr. Neha Datta, a psychiatrist at Northwestern Medicine Palos Hospital, says major psychological undertakings can lead to burnout like an over-ambitious workout plan.

“As the Chinese proverb states, ‘A journey of a thousand miles begins with a single step,'” she explains. “If life is the journey rather than the destination, then small, consistent behaviors become powerful tools. Psychological fitness is built through daily habits that strengthen emotional regulation, self-awareness and connection. Adopting intentional simple, yet impactful, changes to your daily life can help strengthen both the mind and the body for this journey. That’s why my No. 1 tip would be to start simply. Do just one thing differently, try to stick with that every day, and then gradually add on to it.”

Griffin notes that building a solid, manageable psychological fitness routine starts with identifying those behaviors and activities that provide the greatest mental and emotional satisfaction and peace. They include:

Get moving

There is healing power for your mind in moving your body even in small ways. Hardcore gym activities such as weights and cardio may not be your cup of tea, but getting involved in a recreational pickleball, volleyball or basketball league, a walking club or an exercise class can provide a mental boost.

“You’ll utilize the kinetic energy that your body so desperately needs to expend, and you’ll get a nice release of serotonin and dopamine, which are feel-good neurotransmitters,” Griffin says.

Supplements

Vitamins C and D can go a long way to improving immunity and overall mood, especially with the limited access to sunlight at this time of year.

Mind screen time

Consider the kind of media, music and entertainment you’re taking in. If it’s not life-giving, swap it for something that is. Even better, replace some of that time in front of a screen with quality activities with your family, trying a new hobby, playing a game or reading a book.

Let others in

Connection and relationships are important, even for those who are more introverted. Griffin says a great rule of thumb is to have three kinds of relationships: Ones where you allow someone to pour into you, ones where you pour into others and ones that are reciprocal.

Be known, seen and heard

Take the time and intentionality to check in with yourself and grow in attunement with your thoughts, feelings, and experiences. “It can be fun to become curious about getting to know ourselves and understand ourselves in deeper ways,” Griffin notes. “This can be as simple as taking a drive, journaling or even creating some kind of art.”

Prioritize mental health care

Whether dealing with challenges or just engaging in long-term maintenance, Griffin says it’s important to see mental health as a necessity. Not sure where to start? “Consider finding a mental health professional that you click with who can not only meet you where you are, but also journey with you as you continue to grow.”