We are officially in month two of the new year. Do you remember what your goals were? Setting goals for the new year does not have to be draining. At times, we tend to focus on the big picture, aka the big goal, but forget that it takes time, patience, and much effort to achieve it. We tend to go into a spiral of thoughts and eagerness to achieve our goals as soon as possible, so that we forget to celebrate the small wins. We tend to wait for the new year, the start of a new week, or month in order to set goals and “start fresh”. However, we can also keep in mind that goals can be set any time and any day of the year.
Oftentimes, setting goals focuses on areas around health (exercising, quitting unhealthy habits, moving more), finances (saving money, paying off debt), personal growth (career growth, learning new skills and hobbies, travel), lifestyle (trying new hobbies, exploring new places), and relationships (creating friendships, spending time with family, communication). If you are thinking about setting some goals for yourself, whether they’re short or long-term goals, here are a few tips for success using the example below:
Example: A person wants to make running their ultimate goal and hobby by the end of the year.
Be Specific:
Instead of simply telling yourself “I want to run more,” which can be broad and vague, aim for something more clear, specific, and attainable, such as, “I will walk for 30 minutes 3 times a week.”
Start Small:
Gradual changes are more sustainable and attainable than huge changes. One can start small with walking for 30 minutes 3 times a week, then gradually increase the days one walks within the week until one is ready to begin running. The goal is to build enough stamina and endurance for cardio by walking first, then running.
Make Appointments:
Schedule time for your goals, just as you would for anything else. You decide under what category you can schedule these out (i.e., chore, hobby, self-care, health appointment, etc.). A way I encourage and suggest my clients to stay accountable for their tasks outside of session is to see things as having to take their medication (for the soul); therefore, setting an alarm or writing down your goals on a calendar can help you succeed.
Focus on the Positives:
Frame your goals with a positive tone rather than a negative one. Framing your goals around what you will do (e.g., “I will walk for 30 minutes”) rather than what you won’t do (“I won’t skip my walks”) creates clearer direction and motivation, fosters resilience by viewing setbacks as learning opportunities, and uses actionable, approach-based language to attract better outcomes and support, rather than getting stuck in negative self-criticism or avoidance.
Be Realistic:
Avoid setting yourself up for failure with overly ambitious goals. This may sound contradictory, but it’s okay to be ambitious . At the same time, we must also be realistic about what goals are achievable and within reach. Being realistic with our goals can look like setting goals around actions that are within our control, and remember to be specific. For example, “run every 2 days for 5 minutes” and not just “run more.” This will set the purpose of your goal, and you can always go back and modify it.
Now is the Time to Take Action!
Remember, you don’t need to wait for a new year, week, or month to begin. By applying the principles of being specific, starting small, scheduling your goals like appointments, focusing on the positive, and remaining realistic, you can set and achieve meaningful, sustainable goals at any point in time. Start today!
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