New Year, New Goals: How to Set Meaningful and Achievable Resolutions
Wow! There are literally 2 more days left of 2024 and I am just sitting down now to think about next year. Maybe this sounds like you, but I recognize that I like to get ahead of myself and once I achieve a goal I move onto the next goal and the next without pausing to appreciate or celebrate what I achieved. So right now I am taking this opportunity to set new goals and help you set new goals as well so we can both walk into the New Year feeling as motivated as ever. However, it’s easy to set overly ambitious resolutions that quickly fade away. This year, let’s focus on creating meaningful, achievable goals that truly inspire change.
Before we jump in to creating new goals, it is important that we first evaluate this past year on what went well and what didn’t. What goals did we achieve or not yet achieved or have to adjust? Take a moment to reflect….. Ok, moments up! Just kidding, actually take a moment though. What went well this past year? What challenges did you face? By understanding your successes and setbacks, you can set goals that build on your strengths and address areas for growth.
Ask yourself:
What am I proud of from the past year?
What would I like to improve or change?
What lessons have I learned that can guide me forward?
Okay, now we can get into the goal setting process….
Be Specific with Your Goals
Vague goals like "get healthier" or "save money" are hard to measure and achieve. Instead, make your resolutions specific. A clear goal like "exercise for 30 minutes three times a week" or "save $100 each month" gives you a concrete target to work toward.
Use the SMART criteria to shape your goals:
Specific: Define what you want to achieve.
Measurable: Ensure progress can be tracked.
Achievable: Set realistic goals that push you without overwhelming you.
Relevant: Align your goals with your values and priorities.
Time-bound: Set a deadline to create urgency
Understand Outcome Goals vs. Process Goals
When setting goals, it’s crucial to distinguish between outcome goals and process goals.
Outcome Goals
These are focused on the end result or achievement you want. For example:
“Lose 10 pounds.”
“Get promoted at work.”
“Run a marathon.”
Outcome goals are important because they give you a clear direction. However, they can feel overwhelming or out of your control since external factors can influence the result.
Process Goals
These are the actions or behaviors you need to achieve your outcome goals. They’re entirely within your control and focus on the how. For example:
“Go to the gym three times a week.”
“Complete one professional development course.”
“Run three times a week, gradually increasing distance.”
Focusing on process goals ensures you build habits and take consistent action, which leads to long-term success—even if the exact outcome isn’t achieved.
How to Use Both Goals
Set Your Outcome Goal: Define what you want to achieve.
Example: “Run a 10K race.”
Identify Process Goals to Support It: Break it into actionable steps.
Example: “Follow a running plan with three sessions per week.”
This approach ensures your motivation is grounded in achievable daily actions, reducing frustration and increasing the likelihood of success.
Break Down Big Goals into Smaller Steps
Big goals can feel daunting, but breaking them into smaller, manageable steps makes them more achievable. For instance, if your goal is to write a book, start by committing to writing 500 words a day.
Tip: Celebrate small wins along the way! Each milestone is a step closer to your ultimate goal.
Stay Flexible
Life is unpredictable, and your goals may need adjustment as the year progresses. That’s okay! Staying flexible and reassessing your goals regularly ensures they remain relevant and attainable.
Build a Support System
Share your goals with friends, family, or a community that can support and encourage you. Having an accountability partner can help you stay motivated and on track.
Example: If your goal is to eat healthier, consider joining a meal-prep group or swapping recipes with friends.
Be Kind to Yourself
Not every day will go as planned, and that’s okay. Remember, progress isn’t always linear. If you stumble, don’t give up—use it as an opportunity to learn and adjust your approach.
Track Your Progress
Regularly monitor your progress to stay motivated. Use a journal, app, or planner to track milestones and reflect on your journey.
Tip: Focus on the process, not just the outcome. Celebrate the habits you’re building, even if the results take time to show.
My New Years Goal
My Goal is to be more consistent with my Scoliosis exercises. I realized that when I used to actually do my Scoli exercises it was because my parents were constantly nagging me. When I started going to my specialist again I thought I would do what they taught me. Upon reflection I realized I generally lack structure and routine in my day to day and I was hesitant in doing my exercises in fear that I was doing them wrong and would make things worse for myself. This reflection was really important in guiding me the direction I need to go and ensuring that I am taking the right steps to get where I want to be.
Outcome Goal: Live a happy, healthy, and active life with scoliosis.
SMART Goal: Do my Scoli exercises 4 + days per week.
Process Goals (actionable steps):
Schedule specialist appointment
Understand how Schroth Therapy works
Create a regular morning and lunch time routine, find where scoli exercises might fit best in my day.
Keep a log to track my progress
Ask my partner and family for help in keeping me accountable
BUT… I am going to start today with my goal! Don’t procrastinate and wait for the “perfect” time to start, anytime is a great time to start with your goals!
