It’s that time of year again … the dreaded time where we find new ways to promise ourselves all the good we will do in the new year. With the right mindset, we can shift our perspectives to learn and make this a time of growth and development by setting achievable goals using practiced strategies.
Mia Enright, a wellness advisor at Baylor Scott & White Health, breaks down how to set — and keep — new goals in 2024.
Be S.M.A.R.T.
A vague goal is rarely accomplished. Any New Year’s resolution should fit the S.M.A.R.T. goal category, which stands for Specific, Measurable, Achievable, Realistic and Timely.
“People are so excited about this new journey that they’re on or whatever their goal is that it’s too vague,” Mia says. “They don’t narrow it down, and sometimes they just go all at it.”
A S.M.A.R.T. goal allows individuals to work on their goals in moderation, which can lead to long-term success. An example of a S.M.A.R.T. goal would be an individual who is not actively attending a gym to start by going twice a week, Mia says. Another could be saving a small portion of each paycheck in order to save more money.
All or Nothing
While going all in on your resolution seems optimistic, at times, it can be a recipe for disaster.
“Say someone’s wanting to join a gym, and they go seven days a week,” Mia says. “And then by week three, they’ve just worn themselves out, and so by week four, guess what, they’re not even going.”
Rather than having the mentality of "all or nothing," Mia says it is important that goal setters do not exhaust themselves before January is even over. If you make a goal to learn how to cook, you should gradually work on learning; if you were to start making a new dish everyday, you can quickly grow tired and annoyed. Instead, you could begin with trying a new dish twice a month and grow throughout the year.
“Instead, why don’t I do something because something is better than nothing,” Mia says. “And if you still went to the gym one day, you’re still working towards your goal, maybe a little shorter or smaller way of moving towards your goal. And it takes a little bit longer; maybe the weight loss isn’t going to happen as quickly because you’re not working out as much, but you’re also staying committed to it because it’s realistic that you can make it to the gym
a couple days a week versus seven.”
Grace and Flexibility
While sticking to your goals and maintaining discipline is essential, it is also crucial to give yourself a break.
“In giving into that all-or-nothing principle, you lose the flexibility, and with losing that flexibility, you lose that grace that you can give yourself,” Mia says.
If you skip one of your two gym days one week, pick up a third day the following week. It’s all in the name of grace and flexibility. For example, when your goal is attending the gym twice weekly, and you miss both days, adding one day gives grace and flexibility and allows for the goal to be pursued.
Little by Little
To not fall into the "all or nothing" principle, it is vital to maintain balance and ensure the work you are putting in is helping achieve your goals. A tiny bit of work towards your goal over an extended period of time will likely cause a more significant change than overwhelming yourself in a short amount of time.
“Stay on track and just know that big things happen when you do small things every day,”
Mia says. “It’s not about the big; it’s about the little deposits that add up. It’s all about the trajectory where you are going to be three, six and 12 months from here."
