The Countdown to the New Year is on!

As we wrap up 2024 and look towards entering 2025, it can be an exciting time for fresh starts and new beginnings! Many people begin brainstorming for New Year’s resolutions and the goals they want to achieve.  Having set goals can help us stay on track or feel more motivated.  The types of goals we set can influence us greatly, sometimes positively and sometimes negatively, so it’s key to emphasize the importance of setting healthy and realistic goals to promote overall well-being.

What Does Healthy Goal Setting Look Like?

There are many great mental health benefits associated with goal-setting such as providing you with a sense of direction and purpose.  It can also boost your self-esteem and increase your confidence when you achieve your goals.  Setting realistic goals can also reduce stress by breaking down overwhelming tasks into more manageable steps.  On the other hand, overly ambitious goals and unrealistic goals can lead to frustration, burnout, or feelings of failure.

In order to set healthy and achievable goals, a common practice in the mental health field is using the SMART framework:

• Specific: Define clear, precise goals.

• Measurable:  Track progress to stay motivated.

• Achievable:  Set goals that are within reach, considering current circumstances.

• Relevant:  Ensure goals align with personal values and priorities.

• Time-bound:  Set a realistic timeline.

When working towards your set goals, the focus should be on incremental changes.  We want to emphasize the progress made rather than focusing on perfection.  This will help keep you on track.  In addition to this, some additional steps for making and maintaining progress on your goals include:

• Start Small: Begin with one of two key goals to avoid overwhelm.

• Practice Self-Compassion: Normalize setbacks as being part of the process, and try to reframe failures as learning opportunities.

• Create a Support System: Encourage sharing goals with trusted friends or a counselor for accountability, and highlight the value of celebrating small wins with your supports.

• Utilize Tools and Resources: Using a journal or calendar tracker can help acknowledge progress and keep goals in sight.  With today’s technology, you may also be able to find an app that helps you stay organized with your goals.

  
  

“The secret of making progress is to get started.” - Mark Twain

Interested in Setting a Mental Health Focused Goal?

Here are some places to start:

• Practice mindfulness for 10 minutes daily

• Attend therapy sessions regularly, and participate in homework assignments given

• Schedule a weekly “me-time” or self-care activity

• Limit screen time before bed to improve sleep

• Spend the first ten minutes of each day with movement such as stretching, yoga, or walking

• Make space in your schedule to spend 5 minutes doing breathwork

With these goal-setting ideas in mind, I’m hopeful that we can all start the year on a positive note! Setting healthy and realistic goals is a powerful way to enhance mental well-being.  Take some time to reflect on your priorities and set one small, meaningful goal that you are interested in progressing towards in the new year. 

“Change is inevitable. Growth is optional.” - John Maxwell