We feel compelled to set goals for a new year even when we don’t refer to them as resolutions. There is something about the new year that makes us want to do things differently than the previous year. Read on to understand the psychology of New Year resolutions and what we can do to create and fulfill actionable goals.
Why we set goals for the New Year
The new year feels like a reset. People tend to carry the weight of things that went awry, sideways, and belly-up. We like the idea of a do-over, the feeling of starting anew, and having a second chance. We have had time to reflect during the holidays and want to improve what and where we can. Evolution and change is the desired and sometimes, dreaded human experience so it is not surprising that we look for deadlines and start times to motivate ourselves.
Why New Year's resolutions fail
Most people set the bar and their sights too high, too quickly. Losing 1 lb a month is more realistic than 5. Switching to one teaspoon of sugar from two is more doable than swearing off all sugary snacks. Writing or reading half a page, will yield more pages than deciding on a ten-page a day oath.
It's not just setting unrealistic goals but also not planning or foreseeing challenges. Being honest about your own time availability, work and financial pressures and support is critical. Set smaller goals, make a schedule, a routine on a visual board or calendar, set alarms and memos to self and you will find more success.
People also lose steam by mid-month when life swings into full action again. Be aware of this natural and expected trend by giving yourself grace and trying again.
Setting SMART goals for the New Year
A great way to approach the new year is by setting SMART goals for yourself. SMART is an acronym that stands for:
Specific
- Determine a clear-cut resolution. For example, instead of saying "I want to be healthier," specify that you want to eat 2 more servings of vegetables or more protein a day, or perhaps try out pescetarianism. If you want to lose weight, setting a specific weight within a certain time may be easier to attain.
Measurable
- Can you track your progress on your new year goals? Think about goals that you can monitor, like through a fitness tracker, journal, or finance management app.
Achievable
- Don’t overwhelm yourself with difficult goals. Begin with smaller, attainable goals. Save the challenging ones as you progress.
Relevant
- Your goals for the new year should align with your values and priorities. Otherwise it’ll be harder to keep them. Make sure goals mean something to you and fit in somewhere within the context of your life or desired direction.
Time-Bound
- Pick goals that can be completed within a certain amount of time (you can limit or extend how long it takes, whether it’s weekly, monthly, or yearly). That way, you can maintain your focus.
Strategies for success with new goals for the New Year
It can be a little daunting meeting your goals for the new year. If you’re having trouble planning out new goals, try implementing these strategies to help boost your motivation and make goal-attainment stress-free.
Break down large goals
- Divide your new goals for the new year into smaller, more manageable steps. There’s no need to rush.
Create a plan
- Sometimes simply writing an outline of the actions you need to take can take the pressure off reaching your goal. Depending on your goal, write down the steps on a calendar or set a reminder on your phone.
Stay motivated
- This may seem easier said than done, but it is possible! While working towards your goal, keep it light and fun. Remind yourself of why you’re pursuing this particular goal. Connect with an accountability buddy.
Expect obstacles
- Life is unpredictable and some goals for the new year may have more obstacles than others. It’s important to realize what challenges you may face along the way and prepare to make adjustments as needed.
Maintaining goals for the New Year throughout the year
It’s important to monitor your forward momentum on goals as you move through the year. Here are some ideas to help stay committed to long-term goals.
Review and adjust goals
- Life is dynamic and so should your resolutions. Revisit your goals for the new year every so often and make changes if necessary. Does the goal still add value to your life? Welcome flexibility and adapt your goals accordingly.
Celebrate your successes
- Acknowledge your wins, big and small! Reward yourself for your efforts in achieving your goals for the new year. This will help you stay positive and reinforce your focus.
Give yourself grace
- Remember to embrace the challenges that may come when meeting certain goals. It’s okay to face setbacks or take breaks when you need them. Don’t feel pressured to complete a certain goal.
