As we welcome the New Year, many of us reflect on changes we want to make in our lives. Resolutions often focus on cutting things out: “I’m going to quit eating junk food,” or “I’ll watch less TV.” While these goals come from a good place, they stem from a mindset of subtraction.
This year, consider flipping the script by setting goals that add something meaningful to your life. Instead of focusing on what to remove, think about what you can build or create. For example:
- Instead of saying, “I’m going to stop eating out,” try, “I’ll cook dinner at home six nights a week.”
- Swap “I’ll scroll less on my phone” for “I’ll read a book for 20 minutes each evening.”
Why Shift to Additive Goals?
It’s all about how our brains work. When we fixate on avoiding something, we often drift towards it. Like driving a car—if you stare at the shoulder, the car starts to veer in that direction. Our focus determines our path.
Additive goals fill your life with something constructive rather than leaving a void. They’re more motivating because they focus on growth, not deprivation. This mindset shift can lead to more sustainable and rewarding progress.
Pairing Positive Goals with SMART Planning
A goal is even more powerful when it’s structured for success. Enter the SMART goal framework:
- Specific: Clearly define the goal.
- Measurable: Track progress.
- Achievable: Set realistic targets.
- Relevant: Align goals with your values.
- Time-Bound: Create a timeline.
For example, instead of vaguely aiming to “get healthier,” a SMART goal might be:
“Walk for 15 minutes every morning before work for the next month.”
This goal is specific (daily walk), measurable (15 minutes), achievable (fits most schedules), relevant (supports health), and time-bound (one month).
Reflecting on What You Want More of in 2025
What brings you joy? Which activities leave you feeling energized and connected? Reflect on these as you set goals. Maybe it’s more coffee dates with friends, picking up a creative hobby, or spending time outdoors.
Remember, perfection isn’t the goal—progress is. Life happens, and there will be days that fall short of your plans. That’s okay. Every step forward counts. Celebrate the small wins and show yourself kindness along the way.
This year, focus on what you want to add to your life. By creating positive, actionable resolutions aligned with your values, you’ll set the tone for a year of growth, fulfillment, and joy.
By Meredith Burger, LCSWA
Meredith Burger, LCSWA is a therapist with Mathews Counseling and has availability for both in-person and telehealth sessions . You can learn more about Meredith here.
All January, we are focusing our blog series around new beginnings and mental wellness. You can find the series here:
Part 1: SMART Goals: How to Set and Stick to Them for Long-Term Success
Part 2: How to Make Positive Resolutions that Inspire Joy and Growth
Part 3: Build a Stronger Relationship in 2025 with These Connection Goals
Part 4: How to Strengthen Connection with Your Teen in 2025
