Making Positive Changes

Making Positive Changes

A new year often results in the formation of new year’s resolutions, goal setting or making plans for positive changes in life. However, we know that most resolutions, goals or plans fall by the wayside after a couple of weeks. It is helpful to know that goal setting can be undertaken at any time of year and there are a range of digital mental health resources available to help us.

Goal setting can have many significant benefits, helping people focus on the future, practice problem solving, and promoting discussion. Goal setting can be undertaken alone or with the support of a health professional. There are also a range of digital mental health resources available to help with goal setting, providing support and guidance to setting and maintaining or tracking goals. The resources below provide information, advice and suggestions for making and keeping goals and positive changes in life.

Health Direct

Goal Setting

Health direct is a virtual public health information service providing 24/7 information, advice, and referral for health and mental health issues. Their website includes information for Australians on goal settings, including why people set goals, how they work, the types of goals, the difference between goals and values, and how to set goals.

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5 new year’s resolutions

ReachOut is a national mental health and wellbeing service for young people, providing information and peer support on a range of topics. Their website provides self-help information, articles and guides, including information on new year’s resolutions and tips on how to create or maintain them.

Setting Goals

The ReachOut website includes a range of articles relating to goal setting, particularly in relation to study, work and money. These articles include information on how to prioritise, tips for new year’s resolutions, life goals, dealing with failure and more.

How to challenge a fixed mindset

This article on the ReachOut website includes information about growth mindsets, fixed mindsets, and ways to change a fixed outlook to view life more positively, as well as links to support for individuals struggling to change their mindset and seeking more support.

Positive mindsets

The ReachOut website includes a range of information and articles relating to mental wellbeing and maintaining a positive mindset. These articles explore information and advice on dealing with disappointment, motivation, challenging negative thoughts, practicing gratitude, self-talk, self-awareness and more.

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Setting goals can help you make positive changes in your life

Headspace is a National Youth Mental Health Foundation, providing resources, information, and support to young people aged 12 to 25, their family and friends. Their website provides information on a range of topics relating to mental health, physical health, and wellbeing including an interactive guide to goal setting. This resource helps users identify their thoughts about goal setting, understand how goals can help and provides personalized suggestions to help.

Black Dog Institute

Goal Setting

Black Dog Institute is a not-for-profit research institute providing information and resources to individuals and health professionals on mental illness and the promotion of wellbeing. Their website includes a goal setting guide for individuals setting goals with a GP. The guide includes a table to write the individuals smart goals and notes on the benefits for people who practice goal setting.


The Black Dog Institute website provides resources, information and support for a range of topics such as wellbeing. They explore what is wellbeing, how it can help and contribute to good mental health, the main factors that contribute to wellbeing, ways to improve wellbeing and more.

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Raising Children Network

New family routines: when, why and how to make them

The Raising Children Network is an online resources for parents and families providing videos, articles, apps and information on a range of topics from pregnancy through to adulthood. Their website includes information to support families develop, change or maintain routines. They provide information on how to identify the need for a new daily routine, important things to think about when working on a new routine for your family, and a step by step guide to designing a new routine.

5 Ways to Wellbeing

5 Ways to Wellbeing

5 Ways to Wellbeing provides five simple an effective steps to improve psychological and emotional health. Their website includes tips, practical tools, and resources to encourage people to strengthen their mental health in small ways every day by connecting, staying active, learning, being aware and helping others.

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MyCompass is an interactive self-help service from Black Dog Institute that aims to promote resilience and wellbeing for people experiencing mild to moderate stress, anxiety and/or depression. The online program includes a SMART goal setting course, helping individuals set goals with the assistance of a health practitioner.

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Beyond Blue


NewAccess is a free service from Beyond Blue that provides support through a coach who can guide you in setting practical goals that will get you back on track. The program is designed to provide easily accessible, free, and quality services for people with depression and anxiety, comprised of assessment, five subsequent sessions and a review.

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HeadGear is an easy-to-use smartphone app guiding users through a 30-day mental fitness challenge to build resilience and wellbeing. The app features a range of simple, engaging daily activities to help reduce and menage stress, improve sleep, connect better with friends and deal with difficult situations. HeadGear is available to download from the Apple App Store and Google Play Store.

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MoodMission is an app based on cognitive behavioural therapy designed to help individuals overcome low moods and anxiety by discovering new and better ways of coping. The app provides users with a tailored list of simple, effective, evidence-based missions to improve their mood, taking steps towards becoming healthier, happier, and more confident. MoodMission is available to download from the Apple App Store and Google Play Store.

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Smiling Mind

Smiling Mind is an online and app-based program teaching mindfulness and meditation to improve the lives of Australians. They offer a wide range of programs and workshops in addition to the Smiling Mind app, providing accessible, lifelong tools based in mindfulness meditation to help create happier, healthier, and more compassionate young people.

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BITE BACK is an online resource from Black Dog Institute providing online activities, psychoeducation, and positive psychology aiming to promote wellbeing and resilience in young people aged 12 to 25. Users can participate in a six week mental fitness challenge, completing weekly challenges to improve mental fitness, increase happiness, reduce stress, and improve friendships and focus.

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Coping and Resilience Tools

This Way Up provides information and online CBT courses to support Australians with a range of issues. Their website provides expert tips and online tools for navigating a challenging time, including steps to calming emotions, expressing yourself, steps for tackling problems, and links to professional advice and support.

Courses with free practitioner support to improve wellbeing

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MindSpot Clinic

MindSpot Clinic is a national service for Australian adults experiencing stress, worry, anxiety, low mood, or depression. They provide mental health screening assessments and therapist supported treatment courses. Each online course requires registration and can be completed at the users own pace, learning core skills with the support of trained professionals.

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Mental Health Online

Mental Health Online is an internet-based treatment clinic for people with mental health problems, providing online programs and information for a range of issues including anxiety, depression, and stress/wellbeing. Each program requires registration and includes online assessment, feedback and therapist support.