January S.M.A.R.T. Goals

January kicks off the all-too-common movement of “New Year, New You.” Realistically, we know that starting the New Year off with goals and resolutions around “New Year, New You”, you’re (almost certainly) bound to fail, and it’s short-lived. The holiday season and start of a New Year is typically filled with time off from work, enjoying sweet treats, and drinking a lot more than usual. We reflect on the past year and can pinpoint our highs and lows, we set goals of how we want to be and do better with the upcoming Year.

So, it is common to kick off the New Year by setting goals such as “I will lose weight” or “I’ll be a new person this year.” The problem is you are setting unrealistic goals that will lead to disappointment. Then why do we continue to set resolutions without following through? The answer is “False hope syndrome,” which researchers describe as a “cycle of failure and renewed effort...characterized by unrealistic expectations about the likely speed, amount, ease, and consequence of self-change attempts.” In short, it’s a way our brains convince us to stay motivated and keep reaching for our goals. 

S.M.A.R.T. Goals for Success 

When we set unrealistic goals, we are setting ourselves up for failure and damaging our own Mental Health. Setting goals such as, “Starting January 1st I’ll be a new person” or “I will lose weight starting on the 1st" gives you no leeway, which leads to disappointment when you slip up or miss a day...because let's be honest, life happens. Instead, let's create SMART goals: goals that are Specific, Measurable, Attainable, Realistic, and Time-based.  

S- Identify your goal clearly and in detail, and make it as specific as possible. When thinking about your specific goal, think about the five “W’s.”  

-Who is involved? 

-What do I want to accomplish? 

-Where is it located?  

-Which resources do I need or are involved? 

-Why is this goal important? 

M- Identify how often or how you will track your progress. A measure goal should be able to answer these questions: 

-How many? 

-How much? 

-How will you know when you’ve accomplished your goal? 

A- Describe the actions or steps you will take. An attainable goal should be able to answer these questions: 

-How can I accomplish this goal? 

-How realistic is my goal, based on other barriers (I.E. financial factors, schedule)? 

R- Ensure your goal matters to you and aligns with what is important to you. A realistic/relevant goal is to be able to answer “yes” to these questions: 

-Does this seem worth my time? 

- Is this the right time? 

-Is this doable with my current lifestyle and schedule? 

Time-based- Set a target date that you will work towards. A time-bound goal should be able to answer these questions: 

-When? What is your deadline to accomplish this goal? 

-What can I do today towards my goal? 6-weeks from now? 

When you implement SMART goals into your life, you create a clear, attainable, and meaningful goal that has an action plan attached to it, which will keep you motivated to achieve your goal or that SMART Year goal. As you achieve one SMART goal, set another to take its place, focusing on what is motivating you to achieve your goal and go after it.