With the start of a new year it is important to reflect back on the prior year, assess what went well, what didn’t and decide where you want to go next. It takes a lot of mental toughness, self-love, and discipline to create the life you want. Simply coasting along on cruise control reacting to life can lead to victim mentality and stagnation.

So how do we prepare exactly? Dr. Sanam Hafeez PsyD, a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services shares some key ways to get mentally fit for the new year so you can move forward successfully.

1. Clear clutter.

Look at your surroundings. If you have junk drawers galore, a messy car, countertops and cabinets that are full of stuff you don’t even use, it is time to clear the clutter. According to Dr. Hafeez, “cluttered spaces reflect a cluttered mind. If you want to wipe the slate clean to allow room for new people and circumstances that serve you, you must get your mind clear. Many of my patients who describe themselves as anxious, stressed or even depressed say they feel better when they start clearing up their physical space.”

2. Exercise a little bit.

Dr. Hafeez who also helps people overcome body image issues encourages aiming for smaller attainable wins. “People set high fitness goals for the new year and then fall off after a month or less. This leaves their self esteem shot which is when self loathing and depression can sneak in.” She advises setting a reachable daily goal of perhaps walking 10,000 steps per day. There are step-counting apps available to measure how much you walk and they add up quickly. “When you see accomplishment on a daily basis you stick with it, this sets your mind in a positive direction,” says Dr. Hafeez.

Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.