As the new year approaches, it’s a great time to start thinking about setting goals for the upcoming months. There’s something about January that offers a fresh perspective, a new beginning. Whether you’re planning to focus on your health, career, relationships, or finances, it’s the perfect moment to reflect on what you want to accomplish. I believe this is a great time to start therapy as well if you’ve been thinking about it. But before you dive into setting specific goals, let’s explore some tips to help you kick off the year right.
Before getting into goal-setting strategies, I encourage you to think about your overall intention for the new year. What do you want to focus on in the next 12 months? Maybe it’s the year you prioritize your physical health, strengthen personal relationships, or build a more solid financial future. Whatever it is, starting with a clear intention can guide the specific goals you set.
Now that you have an idea of your intention, let’s break down how to make those intentions a reality. The SMART approach is a helpful framework for setting goals that are clear, measurable, and attainable.
Let’s walk through what SMART stands for when it comes to setting goals and how you can apply it.
SPECIFIC: The first step is to narrow your goal down to something specific. Instead of saying, “I want to get fit,” be more specific like, “I want to lose weight” or “I want to run a 5K.” Defining exactly what you want to accomplish gives you clarity and direction.
MEASURABLE: Next, think about how you can measure your progress. For example, if your goal is to lose weight, you could say, “I want to lose 20 pounds.” This gives you a clear target to track, making it easier to gauge your progress over time.
ATTAINABLE: This step is all about making sure your goal is realistic. Is losing 20 pounds something you can achieve in the given time? Or would it be better to aim for 10 pounds? The goal should be challenging enough to keep you motivated but not so difficult that it feels impossible. If the goal doesn’t feel attainable, don’t be afraid to adjust it to something more reasonable.
RELEVANT: Your goal should align with your personal values. This is crucial for staying motivated. Ask yourself: does this goal truly matter to you, or is it something you feel you “should” do because of external pressure? Setting goals that are meaningful to you will make it easier to stay committed and authentic in your pursuit.
TIME-BOUND: Finally, set a deadline for your goal. This gives you a sense of urgency and helps you stay focused. For example, instead of saying, “I want to lose 20 pounds sometime this year,” make it more specific: “I want to lose 20 pounds by December 31st.” A clear timeframe creates motivation and keeps you on track. Just be sure that your deadline is realistic and healthy, especially if it involves physical changes like weight loss or fitness goals.
Once you’ve walked through these steps, you’ll have a clear, actionable goal. But remember, goal-setting doesn’t just apply to one area of your life. I encourage you to think about how you can set goals in multiple areas—your social life, career, finances, and spiritual health. Focusing on a variety of areas will help you grow holistically throughout the year.
As you move forward, I hope these tips help you create goals that not only feel attainable but that also excite and motivate you. If you’re ready to take the next step in your mental health journey this year, I encourage you to consider therapy as part of your goal-setting process. Whether you’re looking to improve relationships, overcome challenges, or simply grow, therapy can be a powerful tool for reaching your personal goals.
Here’s to a year full of growth, change, and self-discovery. Happy New Year!
Disclaimer: While I am a mental health professional, this information is not a substitute for a formal evaluation. If you or someone you know is struggling with mental health, please reach out at (407) 906-5214 to schedule an appointment for tailored support.
Mental health is a complex and highly individualized matter, and what works for one person may not work for another. The best course of action for anyone dealing with mental health concerns is to schedule an appointment with us for a personalized assessment, diagnosis, and treatment options. Please remember that seeking help from a licensed mental health expert is a vital step in addressing mental health challenges.
If you’re in crisis or experiencing thoughts of self-harm or suicide, contact emergency services or a crisis helpline immediately.
