In honor of the new year, I wanted to provide some tips on setting goals. Right now, you might be feeling pressure to set “new year’s resolutions.” Let me start by saying that getting through 2020 is a huge accomplishment in and of itself. Not only that, but on any given day, you deserve love and respect just for being you. You are worthy AS YOU ARE. New Year’s resolutions are sometimes driven by fear, regret, shame, or social pressure, and I think that’s why so many of them are short-lived.

Setting and working toward goals, especially with the help of a therapist, can be different. Goals are meant to be positive, empowering milestones you work toward to achieve lasting benefits for your health and wellness. If you are contemplating goals for your future right now, this post is for you.

There are some steps you can take to make it easier to set and reach your goals. Start by reflecting on what is most important to you right now and developing intentions about what you'd like to focus on. Consider looking at your life in different domains, such as: social, emotional, occupational, spiritual, mental, etc. Which areas need attention right now to help you feel your best?

Once you have some ideas about areas that might deserve your focus and attention, you are ready to start setting goals. In order to make goals more effective, I suggest using the SMART format.

Consider the following standards when setting goals:

• S: Specific - Make sure your goal is clearly defined. Once you’ve written it out, try to further narrow down the heart of what you’re trying to achieve.

• M: Measurable - How will you know when you’ve achieved your goal? Try to also think of ways you can measure progress along the way, and and include ways to treat yourself when you hit benchmarks.

• A: Attainable - Make sure it’s something you can actually do. Goal with the words “never” or “always” in them might need re-working to make them more attainable.

• R: Relevant - Does the goal truly address your desires and aspirations? If not, question why you feel compelled to achieve it.

• T: Time-Bound - Set a timeline to hep you stay on track. Be thoughtful about how much time you will need to complete the goal.

I hope that is a helpful guide for those of you seeking to make sustainable changes in your lives. Therapists are trained in the science of helping you set, work towards, and achieve goals using evidence-based interventions, and they can also help you set up a plan to maintain your achievements. I highly recommend speaking to someone if you are contemplating personal goals right now.