Your Brain Injury Informed Guideline to the New Year

“If the next few months feels complicated after brain injury, it’s not you and that’s totally normal. Heck, even non-survivors can feel overwhelmed…!”

When you’re a brain injury survivor the “fresh start,” hyper-optimistic messaging around the New Year can feel a bit…flat, if not outright insensitive. After all, for many survivors – regardless of what the calendar or Earth’s orbit says – the start of the next year is still just the beginning or middle of a long road to recovery and adjustment.

That’s why we created this guide for our survivors and caregivers. We know you’re entering 2026 navigating anything from fatigue, uncertainty, grief about what changed, and the ongoing work of recovery to celebrating very real milestones and progress.

We’re not interested in forcing optimism or peddling toxic positivity. But we also see, day in and day out, the very real and inspiring results of resilience and hope.

So here are our practical, brain-injury-informed ways to refresh your mindset as you step into 2026, no matter where you are on your journey.

Redefine What “Looking Forward” Means

After brain injury, “looking forward” can take on a new meaning of immediacy. When you have had to relearn to walk, speak, or accommodate fatigue and brain fog, you understand the meaning of “taking it day by day” on a level many other people never appreciate.

There’s no reason that additional perspective can’t get carried into the new year. Instead of large, sweeping changes or major personality transformation, focus instead on anticipating small, meaningful moments.

What this looks like is checking in weekly or daily and assessing what changes you want to see for that moment in time. For example, you may use daily prompts like the following:

• “Today/this week, I want more of                                         (calm, clarity, connection, independence, joy).”
• “Today/this week, I want less of                                     (overwhelm, rushing, guilt, isolation).”

Then figure out one thing – no matter how small or seemingly insignificant – that is a concrete action that helps achieve that goal.

Maybe it’s setting a time to take medication instead of relying on a caregiver to do that. Or cutting out one hour of screen time to quietly sit and give your healing brain break (honestly, everyone can benefit from this practice, whether they have a brain injury or not). Maybe it’s reaching out to text a friend just to say hi.

Whatever it is, it only needs to be that one, single thing for that day or week.

These actions become your compass, not a pass/fail resolution.

Use “Small Wins” Goals Instead of Big Resolutions

Getting more even more practical, you can take the above prompts and break them down in the following ways.

• One direction (theme)
• Two tiny habits
• One support

Example:

• Theme: “I want to feel more steady and supported.”
• Tiny habit #1: Do 5 minutes of stretching or another clinician-approved exercise. If you have mobility issues, try engaging with a caregiver or loved one for a five-minute conversation about something fun, casual, or light-hearted (it’s easy for every conversation to devolve into recovery or care planning).
• Tiny habit #2: Take a 10-minute “brain break” scheduled daily. Turn off the TV, silence your phone, put down the tablet, and maybe draw the curtains or dim the lights. And just sit. No stimulus, just calm silence. (You may need to build up to 10 minutes gradually, and that’s OK!)
• Support: One weekly check-in with a friend, therapist, coach, or support group.

If you want to set goals, consider making them S.M.A.L.L.:

• Specific
• Measurable
• Adjustable
• Low-pressure
• Linked to what matters

Plan Around Energy, Not Willpower

Brain injury recovery is often limited by cognitive and physical stamina, not motivation.

A simple tool many survivors find helpful is an “energy budget”:

• Identify 3–5 activities that reliably drain you (noise, screens, errands, multitasking, long conversations).
• Identify 3–5 activities that reliably restore you (quiet time, music, nature, naps, meditation, warm shower).
• Build days with intentional recovery time before and after demanding tasks.

Practical rule of thumb:

• If something takes 1 hour of effort, plan for a recovery buffer afterward (even 10–30 minutes can help).

And be compassionate with yourself. Some days are harder than others. Some days you may not “check the box” of your aspirations. That’s OK. This is a marathon, not a race – as long as you pick up where you left off the next day, you haven’t quite and you certainly haven’t failed.

Make A “Brain-Friendly” New Year Setup

A lot of anxiety comes from feeling behind or disorganized. Reducing friction helps hope show up. While it may be tempting to go Marie Kondo on your surroundings, that may not be totally feasible, especially when you may be doing so in a wheelchair or with a mobility device.

If your physical surroundings really are a detriment or even dangerous, and need to better accommodate post-injury life, contact BIAAZ. There are services that can help with cleaning and organization.

In the meantime, however, a digital life reset can work wonders for your mind, heart and soul, as well as set up your brain for success.

Consider a simple reset in the first 1–2 weeks of the year:

• One calendar (paper or digital) for appointments and commitments.
• One task system (a single notebook page, a notes app, or a whiteboard).
• A daily anchor routine (wake/sleep windows, meds, hydration, brief movement, one rest break).
• Symptom-friendly environment: reduce clutter, create a quiet corner, use earplugs/headphones, adjust lighting if light sensitivity is an issue.
• Address screen time habits. Take a single day off from social media or doomscrolling, or even your device entirely. In addition to reducing stimulus that may ultimately be draining you, this can be excellent for mental health as well and reduce dopamine addiction cycles.

Build “Safe Excitement” Into Your Life

Looking forward often returns when your brain learns: “Good things can happen without costing me days of symptoms.”

Examples of “safe excitement”:

• a short coffee outing with an exit plan
• a hobby session capped at 20–30 minutes
• a nature walk with a comfortable turnaround point
• a movie at home with breaks (pause is allowed)
• a small gathering with a set start/end time

The key is predictable, time-limited, and recoverable social events.

And of course, BIAAZ offers a number of social events designed specifically for brain injury survivors.

Try An Accessible New Year’s Celebration

If you want to ring in the New Year without dealing with regrets or symptoms for the next few days itself is part of what you mean, you can redesign it to match your needs without “ruining it.”

Options:

• Celebrate at midday (New Year’s brunch instead of midnight).
• Keep it small-group rather than crowded/noisy.
• Use sensory supports: earplugs, sunglasses, quiet room breaks.
• Have a clear exit plan: your own transportation, pre-agreed signal, or leaving early as the default.
• Skip alcohol if it worsens symptoms, sleep, mood, or headaches.

A “successful” celebration is one where you feel connected and safe—not one where you push past your limits.

Expect Variability and Plan for It Without Self-Blame

Recovery is rarely linear. One of the most important mindset shifts is:

• A hard week isn’t failure; it’s data. Again, there’s no such thing as a failure who keeps trying, breaks are not ends, and a pause is not a catastrophe.

If symptoms flare:

• Reduce your load for a few days – hit pause for a pre-determined amount of time on any long-term goals.
• Return to basics (sleep, hydration, simple meals, brain breaks)
• Ask: “What changed?” (stress, schedule, screens, noise, illness, overexertion). Is this something you can prevent in the future?
• Don’t be afraid to ask for help. Whether it’s a friend, family member, or even our helpline, you are never, ever alone on this journey.

A pause is not a setback. In fact, on a non-linear, lifelong journey, there are only pauses.

Feel Your Feelings

A lot of survivors carry grief, identity changes, anxiety, or depression, anger (often justified) — sometimes quietly. But you don’t have to deal with any of that alone. And it’s OK to not be OK sometimes. 

In addition to BIAAZ’s support groups and social outings, try pausing and reflecting on some of your victories (and if you’re still kicking and reading this, we guarantee you have at least one, including still being here).

• Try some of these journaling prompts (or, if writing is difficult for you right now, simply take a moment to quietly consider these questions. Or record your answers into your phone or while talking to a pet or friend).
  • “What did I survive this year?”
  • “What am I proud of that others might not see?”
  • “What do I need more support with?”
  • “What’s one thing I can do this month that future-me will thank me for?”

If you’ve been feeling persistently down, hopeless, or like you’re not safe, it’s important to reach out to a healthcare professional or a crisis line in your country right away. You can call our emergency helpline at (888) 500-9165.

You deserve support, and these feelings are common—and treatable—after brain injury.

ABOUT BRAIN INJURY ASSOCIATION OF ARIZONA

The Brain Injury Association of Arizona (BIAAZ) is the only statewide nonprofit organization dedicated to improving the lives of adults and children with all types of brain injuries through prevention, advocacy, awareness and education. BIAAZ also houses the Arizona Brain Health Resource Center, a collection of educational information and neuro-specific resources for brain injury survivors, caregivers, family members and professionals.

What began in 1983 as a grassroots effort has grown into a strong statewide presence, providing valuable life-long resources and community support for individuals with all types of brain trauma at no charge.