How to Set Goals for the New Year (and any other time of year)

Goals and Resolutions

Goals! Or as they may be sneakily named around this time of year, resolutions. People seem to love the idea of a fresh or a blank slate, so around the new year, there is a lot of pressure to create some goals to take us into the brand new year.

I love goals. I think they’re important; they can help us navigate difficult times, help us make positive changes and give some structure to our lives. However, you do not need to set them just because the calendar year changes. Goals are the most likely to be successful when you are ready to commit to them and take them on.

2020 hasn’t been a typical year. Personally, I do feel some of that extra excitement around the idea of 2021 arriving and putting this year behind us. Maybe planning and goals are just what you need right now, or maybe you still need some time to rest and take care of yourself. Think about the why behind the goals buzzing around your brain; if it really feels like the right time, that’s great. Trust me when I say one of the first steps towards setting a successful goal is doing it because you want to - not just because it’s a new year.

SMART Goals

When it comes to the actually setting of goals, there is a tried and true acronym that can be incredibly helpful in setting goals that you will be successful in achieving. This successful approach would be to set a S.M.A.R.T goal for yourself. So what exactly makes a goal “smart?” There are a number of variations or twists on what each letter stands for so I’ve compiled some of the more common ones below:

Specific (simple, sensible, significant).

Measurable (meaningful, motivating).

Achievable (agreed, attainable).

Relevant (reasonable, realistic and resourced, results-based).

Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).

Creating a goal that is specific, measurable, achievable, relevant and time bound can help to increase the likelihood of accomplishing that goal.

Specific

• Details are your friend here! This is where you want to think about your goal in as much detail as possible. It can be useful to run through the five W questions when planning your goal.

  • What do I want to accomplish?

  • Why is this goal important to me?

  • Where would this occur (this one may not be always needed)

  • Who is involved? (will you need support from family or loved ones?)

Measurable

• Setting a goal that is open-ended may seem more appealing but it can be difficult to stay motivated if there isn’t a way to track progress. Think about:

  • How will I measure my goal?

  • How much will I need to do, or how frequent should an activity be?

Achievable

• Goals are, of course, a way to allow us to grow and change, but if we set a goal that is actually beyond our abilities the chances of success are slim. Ask yourself:

  • How can I accomplish my goal?

  • Do I have the tools I need?

  • Am I confident in this goal?

  • Maybe you get to these questions and realize you’ve set too lofty of a goal; that’s okay. Try to use these questions to help you set a more attainable goal, and grade things back to a level you feel is a “just right” challenge.

Relevant

• This is a big one; setting a goal that aligns with where you want to be or setting a goal that is meaningful to you. Sometimes “realistic” is maybe used as the R in the acronym which also means that this category and the achievable one above are closely related.

  • Is this goal worthwhile of your time and energy?

  • Does this match with my values?

  • Can I be successful with this goal given the environment I’m in right now?

Time-bound

• You may have noticed that there was no “when” earlier on in the specific category. This is because it gets its own letter all to itself! Creating a timely or time-bound goal can create milestones for you to work towards. It is okay to have longer term goals, but also try to pick some time-based check ins, if your goal is 6 months in length where do you want to be at the 2 month and 4 month mark?

Examples of SMART Goals

Here are some S.M.A.R.T goal examples developed from some more vague original goals:

• I want to work on being more mindful

  • I will spend ten minutes in the morning with my coffee just sitting in silence or listening to music with no devices for two weeks

  • I want to complete a creative project (Goals can have multiple parts if you are feeling particularly overwhelmed!)

    • I will research knitting patterns by next Saturday

    • I will knit 3 days per week for at least 20 minutes

    • I want to be able to walk for 5 km

      • I will walk every other day for 20 minutes once a day

I’m hoping that doesn’t seem like an insurmountable amount of questions to ponder. Setting a S.M.A.R.T goal does require some time and reflection, but it can allow you to develop your goal into something manageable and accomplishable.

Caitlin Preston is a registered Occupational Therapist in the province of BC and has experience working with individuals who have sustained brain injuries, are experiencing chronic pain, or are struggling with anxiety or depression. She also has completed additional training with graded exposure which can assist you in getting back to activities that now cause you fear and anxiety.