“Happy New Year! What’s your New Year’s resolution?”
It’s a question we hear every January—or even earlier during the holiday season. For some, this sparks excitement and motivation. For others, it can feel mundane or even stressful, creating uncertainty about where to begin or how to maintain new goals long-term.
No matter when you decide to make a change, SMART goals provide a structured way to move forward. This method breaks down ambitions into five essential components: Specific, Measurable, Attainable, Relevant, and Timebound. It’s particularly useful for long-term or vague goals, such as becoming healthier or happier.
Here’s how to apply the SMART goal framework with a practical example:
Example Goal: “Engage in a hobby more this year.”
Breaking it Down:
- Specific: Define the who, what, where, when, and why. In this case, let’s specify the hobby as reading.
- Measurable: Set a clear benchmark. For instance, reading 30 books in a year creates a measurable target.
- Attainable: Reflect on whether the goal is realistic. Can you confidently achieve this? If 30 books feels overwhelming, scale back to 25.
- Relevant: Ensure the goal aligns with your values or interests. If reading is a hobby you enjoy, it’s a relevant objective.
- Timebound: Set a clear timeframe—like January to December 2025.
SMART Goal Example:
“Read 30 books between January 2025 and December 2025.”
Additional Tips for Success:
- Break It Down: Divide larger goals into monthly or weekly increments. For instance, aim to read three books per month.
- Be Flexible: Life happens. If you fall short one month, adjust your schedule to catch up the next.
- Practice Self-Compassion: Don’t let setbacks lead to self-criticism. Speak kindly to yourself and remember progress is still progress.
- Start Small: Begin with achievable steps. Vague goals like “exercise more” can be broken into smaller tasks like a 15-minute walk twice a week.
- Celebrate Wins: Recognize both the effort and outcome. Reflecting on the benefits of your goals can boost motivation.
- Restart Anytime: You don’t need to wait until January to try again. If you miss a day or week, reset whenever necessary.
If you find life stressors, anxiety, or other challenges interfering with your ability to reach your goals, don’t hesitate to seek support. A therapist can help you navigate these barriers and develop a plan that fits your unique situation.
By Elizabeth Pugliese, LCMHC, LCAS
Elizabeth Pugliese, LCMHC, LCAS is a therapist with Mathews Counseling and has availability for telehealth sessions . You can learn more about Elizabeth 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
