Daily News
Make SMART Goals Instead of Resolutions this New Year for Greater Success
December 31, 2022
The new year presents an opportunity for us to reflect on the past and create a vision for the future. For some, it can be difficult to keep resolutions through January, let alone the rest of the year and beyond. This year try making a specific, measurable, achievable, relevant, and time-bound (SMART) goal to achieve your desired outcome.
Specific
Be clear on exactly what you want to achieve. “Eat healthier,” is a good resolution, but a more specific goal would be, “Eat three different types of vegetables every day.”
Measurable
If your goal is to increase or reduce something, measuring progress is easy. Other goals may require more creativity for tracking.
For example, if your goal is, “Exercise for 15-20 minutes, five days a week,” you may want to print out a blank calendar where you can record the time and type of exercise for each day of the month.
Taking progress photos at regular intervals is another great way to stay on track with long-term projects like converting an old bedroom into an indoor workout space.
Achievable
Setting expectations too high could lead you to neglect other important areas of your life as you try to keep up. You may even experience burnout and give up entirely!
To avoid this common pitfall, start small and work your way up.
Example: In 2022 you stopped exercising, so your goal for 2023 is to run a mile every morning. If you wake up on Day 1 expecting to run a mile without preparing your body for such a change, you risk injury that could prevent further progress. Even without an injury you may find it difficult to keep up with this stark change for more than a few days. Instead, you could start small with 10 minutes of stretching each morning. Once that is easy for you, you can try waking up a few minutes earlier and gradually adding intensity to your workouts.
Relevant
Avoid trendy resolutions that are based in strong feelings of guilt or momentary passion.
For example, starting a fad diet or a large DIY project because you found inspiration on social media is not a recipe for success. Take time to unplug from the masses and reflect on what matters to you most. If your New Year’s goal aligns with your core values and fits into the existing structures of your life, you have a much greater chance of success.
Time-Bound
Set a realistic timeline for yourself and identify milestone goals along the way.
It is easy to get so focused on the result that you lose sight of smaller wins. If you are mindful of gradual progress, you can build good habits to last a lifetime.
Find Support
Support groups can connect you with people who share your goals and are increasingly accessible through online platforms. Many hobbies are represented locally through clubs or teams, providing the opportunity to practice with people in the area and make friends in the process.
If you can’t find a support group for your specific goal, take stock of the people in your life who can provide encouragement through this process. You may need to avoid people who consistently push back against your decision to change.
If At First You Don’t Succeed…
Keep trying! Progress is rarely linear, and everyone will have a different version of their best life. Don’t be afraid to adjust your goals or seek help when you are discouraged.
Be Kind
Remember to always be kind to yourself. If you struggle with negative self-talk, try to interrupt these thoughts by considering how you would speak to a loved one.
Instead of, “I did a horrible job today, I barely finished anything,” try something like, “Today was really challenging for me, but I am proud of what I accomplished.”
Helpful Links
The New York Times: How to Make (and Keep) a New Year's Resolution
UDSA: Dietary Guidelines for Americans 2020 - 2025
Smokefree.gov
NIH: Rethinking Drinking