One month into the New Year seems like the perfect time to revisit New Year’s resolutions. While I’m not always big on setting specific resolutions, I do appreciate the opportunity for reflection and self-improvement. This year, I’ve decided to embrace a “just do it” approach—adopting a “don’t save for tomorrow what can be done today” (thanks, Ben Franklin) mindset. That being said, I’m making this blog post about two weeks later than intended. If you’re anything like me—or the average American—your resolutions may also be off to a slow or inconsistent start. That’s often because we either set our sights too high or make our goals too vague. This brings me to the concept of SMART goal setting!
Without a clear plan, resolutions can easily fall by the wayside. To increase the likelihood of success (and boost motivation to get started), setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound—provides essential structure. Here’s how you can create SMART goals that stick.
1. Be Specific
Instead of vague resolutions like "be healthier" or "save money," define what those goals mean on a day-to-day or week-to-week basis. What specific health behaviors do you want to work on? How much do you want to save, and for what purpose? Examples include:
"Go to the gym three times per week."
"Save $20 each month for new boots."
A specific goal makes it easier to track progress and maintain motivation.
2. Make It Measurable
Tracking progress is crucial for staying motivated. Measurable goals have clear criteria for success instead of using general terms like “more” or “less.” Ask yourself: At the end of each day or week, how will I know whether I’ve exercised “more”? This requires defining a starting point and objective criteria. Examples include:
"Run for 20 minutes three times per week."
"Eat 2 servings of fruit per day."
"Limit coffee to 1 per day."
By setting clear benchmarks, you can celebrate small wins along the way—which, in turn, fuels motivation.
3. Ensure It’s Achievable
While it's great to aim high, unrealistic goals can lead to frustration. Consider your current lifestyle, resources, and commitments. Instead of "Run for 10 minutes every day" (which might not be feasible if you haven't been running the past few months or have a really busy schedule), try "walk 15 minutes 4x per week”.
A good rule of thumb: Take your initial goal and cut it in half. We often get over-excited and ambitious when thinking about self-improvement at the start of the year. The good news is that you can always set your sights higher if you reach your initial goal quickly. That’s a rewarding and motivating experience—far better than struggling to meet an overly ambitious goal and feeling discouraged.
4. Keep It Relevant
Your goals should align with your personal values and long-term aspirations. Ask yourself:
Does this goal help me become a better friend/sister/soccer-player?
Is this something I truly want, or am I doing it mainly because my friends or family are?
What's important to me right now?
Reflecting on past accomplishments can also help guide your goal-setting. Choosing meaningful goals that align with your values increases the likelihood of follow-through.
5. Set a Time Frame
Give yourself a deadline—determine whether the goal is short-term (to be completed in the next few weeks) or long-term (to be achieved within months or by year’s end). I'd recommend starting with short-term goals to gain some momentum. A deadline provides structure and helps you visualize the steps needed to get there.
Bonus Tips for Sticking to Your Goals
Write Them Down: Documenting your goals makes them more concrete.
Find an "Accountabilabuddy": Sharing your goals with a friend increases commitment.
Track Progress Regularly: Use a journal, an app, or a habit tracker.
Don’t “Move the Finish Line”: No qualifying or “yes, but”-ing your achievements! Celebrate those wins!
Final Thoughts
New Year’s resolutions—and goal-setting in general—can be great tools for fostering behavior that is consistent with our values, increasing motivation, and enhancing self-efficacy and self-confidence. They can also counteract feelings of anxiety, self-doubt, sadness, or self-criticism. But getting started isn’t always easy.
Using the SMART goal framework transforms vague resolutions into actionable steps, increasing the likelihood of success. This approach helps build discipline, confidence, and meaningful personal growth in the new year.
So, take this as your cue to revisit those resolutions and set yourself up for success!
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