Annual New Year's Resolutions: A Disappointing Tradition and Alternative Strategies to Consider
In the spirit of the New Year, many of us make resolutions, hoping to bring about change in our lives. However, unrealistic expectations often lead to the failure of these resolutions [1]. To foster real, lasting change, consider adopting SMART goals instead.
SMART goals — Specific, Measurable, Achievable, Realistic, and Time-bound — offer a structure that makes meaningful, sustainable change more attainable than the broad, unspecific aims typical of many New Year’s resolutions.
Specificity and Clarity
Unlike resolutions, SMART goals provide clear, focused objectives. They help eliminate ambiguity and prioritise actions [1][3]. For example, instead of vowing to "exercise more," a SMART goal might be "to run 5km three times a week for the next three months."
Measurability and Progress Tracking
Because SMART goals require measurable criteria, progress can be tracked over time, which encourages accountability and sustained motivation. In contrast, many resolutions lack concrete measurement, making it hard to monitor success [1][3].
Achievability and Realism
SMART goals emphasise setting objectives that are realistically achievable based on individual circumstances and resources. This avoids setting overly ambitious, overwhelming resolutions that often lead to failure and frustration [1].
Time-bound Nature
Having deadlines or review points builds urgency and momentum, prompting continuous effort and adjustment. Typical resolutions often lack a defined timeframe, which can cause procrastination or loss of interest [1][3].
Alignment with Values and Relevance
SMART goals encourage evaluating if goals are relevant and meaningful to one’s long-term objectives or values. This alignment increases motivation and the likelihood that the effort invested translates to meaningful changes, rather than superficial or inconsistent efforts [2].
Actionable Steps and Incremental Progress
The SMART framework supports breaking down large ambitions into smaller, manageable steps or "goal-ladders." This incremental approach facilitates sustainable habit formation and reduces discouragement from overly broad goals [1].
Enhanced Motivation and Communication
Specific, measurable goals with concrete deadlines generate urgency and provide clear checkpoints, which boost motivation. Also, SMART goals support dialogue and reflection about progress, improving accountability for both personal and professional growth [3].
In addition to embracing SMART goals, seeking support from therapists can help individuals clarify their goals, break them into manageable steps, navigate challenges, and provide tools for growth. Therapy at Be BOLD Psychology and Consulting in Durham, North Carolina, for instance, offers evidence-based approaches such as mindfulness, EMDR, somatic experiencing, IFS, DBT, cognitive-behavioral techniques, and values-driven planning.
Be BOLD Psychology and Consulting offers both in-person therapy in Durham and virtual therapy sessions across North Carolina, South Carolina, and Virginia. They advocate for a different approach to foster real, lasting change, moving away from the counterproductive nature of traditional New Year's resolutions.
Remember, a goal should matter to you and align with what you care about most. Trying to tackle too many big goals at once usually leads to abandoning them altogether. When setting goals, it's important to consider if they reflect your priorities and long-term vision for your life.
Whether you're looking to improve relationships, change careers, or seek mindfulness and balance, therapy can be a valuable tool. So, this New Year, consider adopting SMART goals and seeking the support of a therapist to bring about real, lasting change in your life.
[1] Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 795-805.
[2] Latham, G. P., & Locke, E. A. (2006). Goal setting: Theory to application. Oxford University Press.
[3] Mankotia, R. (2018). SMART Goals: A Practical Guide to Setting and Achieving Your Goals. Independently published.
- In the pursuit of personal growth and health-and-wellness, adopting SMART goals can provide a structure for achieving realistic, sustainable change, as opposed to unspecific New Year's resolutions.
- By setting specific, measurable, achievable, realistic, and time-bound goals, individuals can track their progress, foster accountability, and avoid overly ambitious aims that often lead to failure.
- Additionally, seeking support from therapists at practice like Be BOLD Psychology and Consulting can help clarify and break down SMART goals into manageable steps, navigate challenges, and offer tools for growth in areas such as mental-health, lifestyle, and education-and-self-development.
- When formulating SMART goals, it's crucial to consider their alignment with values and relevance to long-term objectives, ensuring a focused effort that leads to meaningful change instead of superficial or inconsistent efforts.
