The New Year often feels like a fresh start—a time to set goals and envision the changes you want to make. The promise of new beginnings can be motivating, but it can also bring pressure. Sound familiar?
If you’re someone juggling the demands of family, career, and self-care, you might already feel stretched thin. Add in the overwhelming expectation to “do it all” this year, and goal-setting can feel daunting.
In fact, I have mixed feelings about setting goals for the New Year because it’s easy to go too big. It’s easy to make this lofty, vague goal that may not be realistic. I know I’ve done that in the past. Then I crash and burn in a month or so.
But here’s the good news: setting goals doesn’t have to feel like another task on your to-do list. When approached with intention and realism, goals can be a tool to guide you toward greater clarity, health, and fulfillment—without the overwhelm.
Why Goal-Setting Matters
Setting meaningful goals gives you a roadmap to create the changes you want in your life. A goal provides:
- Guidance and Direction: It points you toward what matters most.
- Encouragement and Inspiration: It keeps you motivated and focused.
- A Way to Measure Progress: It allows you to evaluate how you’re doing.
- A Framework for Planning: It helps you map out actionable steps.
Without a goal, it’s easy to drift through the year feeling like nothing is changing. Because, as they say: “Nothing changes if nothing changes.”
Common Pitfalls of Goal-Setting
One reason so many people abandon their New Year’s goals is that they set themselves up for failure without realizing it. Big, vague goals like “eat healthier” or “exercise more” sound great but lack the clarity needed to succeed.
According to one study, 64% of people give up on their goals within the first month (1). Why? Often because their goals aren’t realistic, actionable, or connected to what truly matters to them.
How to Set Goals You’ll Actually Achieve
The key to successful goal-setting is starting small and being intentional. A great way to do this is by creating SMART goals (2), which are:
- Specific: Be clear about what you want to accomplish. Instead of “eat healthier,” try “add one serving of vegetables to lunch every day.”
- Measurable: Quantify your goal. If your goal is to exercise, decide how often—e.g., “walk for 15 minutes, 3 times a week.”
- Achievable: Start small to ensure success. Aiming to overhaul your diet overnight or exercise for an hour every day may be too ambitious. Instead, begin with a single, manageable step.
- Relevant: Ask yourself why this goal matters to you right now. How will it improve your life?
- Time-Bound: Set a deadline that makes sense. Not too far away to lose momentum, but not too soon to feel unrealistic.
Example: Instead of saying, “I want to get fit this year,” try: “I will do a 10-minute yoga session every morning for the next 30 days.”
The Role of Mindset
Here’s the often-overlooked truth: achieving goals isn’t just about what you do—it’s about what you think. Your mindset plays a crucial role in whether or not you’ll succeed.
Take a moment to reflect: What are your thoughts about your goals? Are they helpful, or could they hold you back?
For example:
- If your goal is to lose weight, do you secretly think, “I’ll probably give up like I always do”?
- If your goal is to cut out processed food, do you think, “I’m just going to feel deprived”?
- If your goal is to walk every day, do you think, “Life will get in the way again”?
These thoughts can sabotage your progress. But here’s the good news: you can change them. Start by identifying any limiting beliefs, and replace them with thoughts that empower you. Remind yourself why your goal is relevant and start with small, manageable steps.
Write It Down
Studies show that writing down your goals makes you 42% more likely to achieve them. That's unbelievable! It’s simple but powerful. Write your goal somewhere you’ll see it daily—on a sticky note, in a journal, or on your phone. Keep it visible, and it will serve as a constant reminder of what you’re working toward.
The Power of a Support System
Achieving any goal—big or small—is easier when you have a supportive community behind you. Why? Because accountability, encouragement, and connection make the process feel less overwhelming.
When you’re surrounded by like-minded people, you gain:
- Encouragement: On tough days, having someone cheer you on can make all the difference.
- Accountability: Sharing your goals with others helps you stay on track and committed.
- Shared Wisdom: A community allows you to learn from others’ experiences and adapt their strategies to fit your own journey.
Whether it’s a friend, a coach, or a group of people working toward similar goals, finding your support system can be the key to staying consistent and motivated. Remember, you don’t have to do this alone.
A Gentle Reminder for the New Year
As you move into the new year, I encourage you to prioritize your health and wellness—even in the smallest way. Life can feel overwhelming with career demands, household responsibilities, or caring for loved ones. But your well-being matters, and even the tiniest steps forward can make a difference.
Start where you are. Not where your friend is, or someone on social media. Move forward from your current place, and let your journey unfold in a way that feels right for you.
What’s one small, meaningful step you can take today? Write it down, share it with someone you trust, and watch how it transforms your year ahead.
Wanna share your goal? Email me at sabrina@unearthyourbalance.com. I would love to hear it!
Sources:
- Dickson JM, Moberly NJ, Preece D, Dodd A, Huntley CD. (2021). Self-Regulatory Goal Motivational Processes in Sustained New Year Resolution Pursuit and Mental Wellbeing. International Journal of Environmental Research and Public Health; 18(6):3084. https://doi.org/10.3390/ijerph18063084
- Doran, G. T. (1981). There’sa SMART way to write management’s goals and objectives. Management review, 70(11), 35-36.
view + leave comments . . .