Ringing in the New Year symbolizes fresh beginnings, joy, and the chance to reset. It’s a moment of pause—a reprieve that invites us to reflect on the past year and consider changes or improvements we’d like to make. However, along with this comes a societal expectation to set resolutions—goals aimed at bettering our lives—without much guidance on how to personalize, organize or achieve them.
Common resolutions like exercising more, setting healthier boundaries, staying focused or learning a new skill can be overwhelming without a structured approach. That’s where the SMART goal framework comes in. Crafting resolutions that are specific, measurable, achievable, relevant and time-bound means that we can stay motivated, focused and balanced while crafting our resolutions.
Let's break it down:
Specific: Making a clear and well-defined goal helps with narrowing down a goal. Answering the six “W” questions, who, what, where, when and which, can turn a general goal of “getting in shape,” into a specific goal of “learning to run at the gym by working out three days a week.”
Measurable: Progress is easier to track when it’s quantifiable. Defining metrics or milestones for success transforms seemingly unattainable goals into manageable steps. For instance, instead of aiming to “run more,” set a target like “run two miles without stopping by March.”
Achievable: Goals should challenge you, but they must also be realistic. This doesn’t mean settling for less—it means building on what’s feasible. Setting a goal to run a 5K, for example, can serve as a stepping stone toward eventually completing a marathon.
Relevant: Personalizing your goals ensures they’re meaningful. Choose resolutions that align with your broader values and aspirations, making it easier to invest your time and energy. A goal that resonates with you is far more motivating than one imposed by external expectations.
Time-bound: Anchoring the goal with an endpoint can be anxiety-provoking. However, I’d like to reframe this, a sense of pressure or urgency is essential to staying motivated and dedicated. A timeframe provides structure, helping you stay organized.
Embrace the process. Setting goals and striving for change can be intimidating, and growth often feels uncomfortable. But the act of defining a goal, dedicating time, and committing effort is what fuels progress. Remember, not meeting a goal isn’t failure—it’s an opportunity to reflect, adjust and try again.
As we step into the New Year, embrace resolutions as an opportunity to practice patience and perseverance. Growth is a process!
Happy New Year!
Mike Yeung is in his final year of pursuing a masters degree in clinical mental health counseling at William James College. Passionate about providing meaningful and compassionate care, Michael’s studies coupled with attentive supervision have emphasized the importance of the working therapeutic alliance and collaborating with clients along their therapeutic journeys.
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