Setting Realistic Goals In the New Year: Therapist-Informed Tips for Maryland Adults
3…2…1… HAPPY NEW YEAR!!! Or… is it?
For many people, a new year is a time of excitement and joy, reflecting on the previous year and getting ready for a new one. But for others, a new year can be riddled with stress and the pressure of returning to work, trying to do better, and starting anew. It can be overwhelming to see everyone around you working toward their own goals and self-improvement, and feeling the pressure to do so yourself. If you feel this stress, that’s okay! This blog is designed to help you think of different ways to brainstorm goals and start the year off strong.
Find your “why”
Before even beginning to set goals, it is important to take a step back and think about your “why”. Why are you setting this specific goal? What makes it appealing to you? Why do you want to achieve something this year? It can be hard to articulate these answers and may even take time to truly develop an idea of “why”. However, this is an important step to any goal setting. Goals can seem pointless or just another way to check a box, but when you truly reframe your thinking around them and begin to understand the reason for working toward something, goal setting will feel a lot less daunting.
Forming your goal(s)
Once you understand why you are setting a goal, it is time to form it. There are a number of tips that can help set realistic and achievable goals for the new year. For one, consider starting with smaller goals and working your way to a bigger one. Rather than trying to save the world, maybe start by saving your street. Smaller goals help us break up the bigger goals into pieces and intentionally work toward achieving them. Doing this creates a realistic picture of the path to your goal. And as a bonus, you feel better for accomplishing your list at a quicker rate and feel good about yourself for doing it!
How to set realistic and attainable goals
Another tip for setting realistic goals is finding someone to share them with. Whether you go into a goal with a partner or tell a trusted friend about it, having social support to help with your goal is key to success. Another person can hold you accountable: they can ask about your goal, help you track your progress, or even give you the boost you need to carry on. While it may be scary to talk about your goals, putting them in the open makes them more real and encourages success. If you are nervous about sharing goals with someone in your life, a therapist could be a great resource to do that with!
It is also important to set yourself up for success as much as possible when forming goals. You want to make goals that are realistic to your circumstances and that will be easy to implement. For example, do not make your first goal to exercise 10 hours a week if you currently do not exercise at all. It would be more realistic to start with 2 hours and build from there. Take a look at your schedule and commitments and see what can actually fit into your life. While a new year is a time for change, very rarely can we actually change everything in our life. When setting your goals, be sure to take a step back and think “Is this realistic? Am I setting myself up for success?” Goals are useless if we have no means to achieve them, so it is important to ensure your goals have a place in your life.
Reflection questions
The new year is both a time of exciting beginnings and stressful comparisons. If you want to make a change but don’t know where to start, goal setting can feel daunting. However, if you remember to focus on your why, start with small goals, share them with another person, and be realistic in what you can achieve, making goals can feel less pressured. Below are some reflection questions to help you start brainstorming your goals this new year season. Feel free to use them when drafting your goals or even talk about them with your therapist.
What is an area of your life you have not felt like yourself in recently?
Are there any hobbies you want to try this year?
When was a time you felt amazing and how could you get that feeling back?
What is something that was missing in the last year?
Who can support you in your goal this new year?
In an ideal world, I…
If you looked at your year next New Year’s Eve, what is something you hope to say?
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Written by: Jackson Borchers, Counseling Intern
