Do you have goals you'd like to accomplish in the new year? No matter what you'd like to achieve, goals can play an important role in our lives. Over time, you will set different goals for your education, career, wellness, family or other important areas of your life.
1. Start small
Sometimes, when we try to tackle large goals or too many goals all at once, it can feel overwhelming. Set yourself up for success by focusing on one smaller goal that you can accomplish before tackling another. It can also be helpful to start with goals that you know you can meet. This can help you build confidence in your abilities and help you form long-term habits.
A few examples of small goals
Academics
- Use a planner to track deadlines, assignments and tests
- Schedule study sessions in advance
- Visit office hours regularly
- Reach out to resources (e.g., tutoring, libraries)
Work
- Set a time limit for checking emails
- Use a planner to track deadlines and milestones
- Talk with your supervisor about your goals
- Turn notifications off at night
Physical health
- Identify a new activity to try and schedule it
- Schedule 15–20 minutes/day for movement
- Carry a reusable water bottle to stay hydrated
- Try a new recipe that includes a variety of food groups
Finances
- Review your current spending habits
- Build a budget for a week and set time to review how it went
- Set a time to explore internships or jobs
- Schedule automatic transfers into your savings account
2. Identify your strengths (and potential challenges)
As you start narrowing down your goals, it can be helpful to think about your current habits, strengths and the things that may have prevented you from achieving your goals in the past. For instance, if you're not a morning person, it may be difficult to start jogging in the early mornings before class or work.
Creating goals around habits or routines you already have in place will help you accomplish them with fewer setbacks.
3. Recruit a support system
It can be hard to stay motivated, especially if our goals span a longer period of time. When we get discouraged or feel like we're not making progress, it can help to have a support system in place to keep us on track. Think about the people in your life who can encourage, motivate or hold you accountable.
4. Use the SMART method
Sometimes we may find that the goals we set are too general or unrealistic. Setting SMART goals can help us set more specific and meaningful goals:
- S: Specific — What am I specifically trying to accomplish?
- M: Measurable — How will I know I've made progress?
- A: Attainable — Is it something I can influence or control?
- R: Relevant — Why do I want to achieve this goal?
- T: Timely — What can I accomplish in six months, six weeks, today?
5. Remember your 'why'
What is motivating you to set and achieve a specific goal? Take some time to think through why you've set out to accomplish your goals. Is it something that you're personally invested in? Or is it driven by expectations or outside pressures? Choosing goals that you care about increases the likelihood of success.
6. Practice flexibility
While being specific can help us set meaningful goals, it's also important to allow ourselves to change course and practice flexibility. Remember to check in with yourself and reassess your goals regularly. Evaluating your progress and adjusting as needed can help avoid overextending yourself or feeling burnt out.
If you are struggling to achieve or maintain your goals, try to keep these things in mind to create "FUN" goals:
- F: Flexibility — Life happens, things change. Allow your goals to shift with the seasons of life.
- U: Uplifting — Setting goals for yourself shouldn't be a punishment. Focus on the things you want to add to your life.
- N: Numberless — Numbers aren't everything. It's unlikely that your life will radically change because of the number on the scale.
7. Celebrate small successes
Achieving our goals can give us a strong sense of accomplishment. However, if we only focus on the end result, we may miss out on important milestones along the way. Think through some milestones you may reach while working toward a larger goal. After you achieve each of your milestones, reward yourself with a feel-good activity.
8. Reach out for additional support
You don't have to do it alone. Support resources can help you set realistic goals, identify important steps along the way, and stay on track if you feel overwhelmed.