As the New Year begins, many people feel pressure to stick to ambitious resolutions, from losing weight to finding a higher-paying job. Experts warn that such all-or-nothing goals can set people up for disappointment and suggest a different approach: adopting a “nudge word” to guide behavior and mindset throughout the year.
Dr. Christopher W.T. Miller, an associate professor of psychiatry at the University of Maryland School of Medicine, says resolutions can be demanding. “It automatically creates an expectation,” he explains. When goals are abandoned, people often feel guilt or failure. Nudge words, in contrast, are softer and more flexible, providing a touchstone for reflection and action rather than a rigid target.
Therapist John Sovec, based in Pasadena, California, uses nudge words personally and with clients. He selects three words each year to represent qualities he wants to invite into his life. “They’re not punishing words, they’re not negative words, and they’re not words that are going to shut you down,” Sovec says. He sets calendar alerts to remind himself daily of his chosen words, taking a moment each morning to focus on them.
Experts offer a variety of nudge words that can support well-being. Dr. Miller suggests “self-empathy” to encourage kindness and understanding toward oneself. “We spend so much time in demand mode, chasing a horizon we can never reach,” he says. “Self-empathy allows us to stop and appreciate all the things we have done.”
Other popular nudge words include “balance,” which reminds individuals to prioritize rest and personal time alongside responsibilities, and “peaceful,” which Sovec uses to calm the mind and create space in daily life. Words such as “playful” and “prosperous” can inspire enjoyment and a sense of richness in everyday experiences, beyond financial or career success.
Clinical psychologist Bonnie Settlage highlights “gratitude” and “vitality” as effective nudge words. Gratitude can lift mood and support mental health, while vitality encourages focus on energy and enthusiasm rather than shame-based goals like weight loss.
Licensed marriage and family therapist Connie Habash recommends words such as “clarity,” “resilience,” and “contentment.” Clarity can help guide decisions and relationships, resilience reinforces the ability to recover from setbacks, and contentment promotes lasting satisfaction rather than fleeting happiness.
Experts say nudge words allow individuals to remain centered on values and intentions without the stress of strict resolutions. Sovec notes that focusing on these words can turn small daily moments into meaningful actions. “It’s a gentle way to keep yourself aligned with what matters most,” he says.
As more people seek sustainable ways to improve well-being, nudge words offer a flexible, mindful approach to the start of a new year, helping individuals stay grounded, intentional, and compassionate with themselves.
