A common theme entering any new year is hordes of people sharing their “New Year’s resolutions.” While it is important to set new goals, it’s also important to check in and be honest with ourselves. Sometimes we are still burnt out from all the holiday stress, and maybe we did not have enough time or resources to truly rest during the break. We’ve all purchased the fancy gym membership on January 1st and later realized we were in over our heads.

We can definitely set big goals for ourselves going into the new year, but many people set themselves up for failure if these goals are not realistic and truly rewarding. What is it that I truly value? How can I live and act toward these values? By setting SMART goals, this is how we can start the year off on the right foot.

S: Specific
We need to make our goals specific by focusing on a specific action we would like to take. Vague goals may sound like “get healthier!” or “feel better!” which are a good start but not as useful or descriptive. Clearly state what will be done and how. These goals should be dependent on YOU, not another person (e.g., spouse/partner, friend, health care provider). With larger goals like “go back to school,” we can break them down into smaller chunks, such as “create a to-do list of requirements to start the application process for TWU.”

M: Measurable
To make a goal measurable, let’s add numbers! This will help us track progress and identify when you’ve reached your goal. Think about “How long can I reasonably devote attention to this task?” or “How many times per week?” This helps you keep track and identify any problems once you start working toward your goals.

A: Achievable
Your goals must be realistic- you’re not superhuman! Everyone has limits to what they can accomplish (e.g., finances, time, physical health, support, etc.). If we ignore real limitations, we are setting ourselves up for disappointment. Let’s instead build on success each week. This helps increase motivation and keep momentum going, rather than burning out from frustration.
Unrealistic: “I want to be pain-free.”
Realistic: “I would like to accomplish more physical tasks at home by pacing myself to prevent pain flare-ups.”

R: Relevant
Make sure your goals are meaningful to you. How does your goal relate to you, your mental health, and your overall quality of life? Are you trying to lose weight to make your partner “happy,” or do you want to feel healthier, more self-confident, and improve mobility? It’s important to ask yourself these questions because intrinsic motivation is always the best route.

T: Time-bound
Setting a timeline to accomplish your goals is helpful. This might include a long-term plan with many smaller SMART goals. There are many ways to do this: how long the task will take, how many times you’d like to engage in the activity, etc. Once again, these timelines should always be realistic. Ask yourself whether these are goals to be accomplished today, this week, next month, or in the next six months. What is doable with the time and resources you have?

Start the year off with confidence and clarity by tackling your New Year’s resolutions through SMART goals. Your therapist may help you set up these goals, provide things to consider ahead of time, clarify your values, and offer constructive feedback from different perspectives for accomplishing them.

Wellness 360 sends well wishes to everyone for a peaceful and successful new year!

References:

Murphy, J. L., McKellar, J. D., Raffa, S. D., Clark, M. E., Kerns, R. D., & Karlin, B. E. (2014). Cognitive behavioral therapy for chronic pain among veterans: Therapist manual. U.S. Department of Veterans Affairs.