How to Set SMART Goals in the New Year

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At the start of a new year, many people make goals and resolutions to improve their physical and mental health. They feel motivated because when the clock strikes midnight, it feels like a definite end to the bad habits, poor choices, and tough times that occurred in the previous year. Goal-setting is a strong, healthy habit that keeps you motivated and steers you in the right direction based on your needs. However, it can be harmful if goals are not realistic and you don’t give yourself grace when seeing them through. Additionally, people who struggle with mental health may feel these effects even more, erasing the meaningful progress they have already made with their goals. It is important to understand that goals are not about reinventing yourself. Rather, they are small, meaningful changes that slowly shape you into the best version of yourself.

Goal-setting is one of the most important skills you can develop and is essential to daily life. You might not even realize that you do it. When you get up in the morning, you may make a mental list of things to accomplish. It isn’t always a large list, either. You may tell yourself to go downstairs and make some coffee. Once that is accomplished, you move on to the next task. These small, mental checklists power our days, but we need solid, definitive goals to power our year.

There are many benefits to goal setting, according to PositivePsychology, including:

• Improved performance: If one has a clear idea about what they need to accomplish, they are more likely to do so. 
• Improved focus: Goals help direct focus to a task and all the small details needed to complete it.
• Improved intrinsic motivation: Working towards a goal can fuel motivation already inside of you, as well as build more.
• Higher satisfaction: Think of how content you feel after checking everything off a to-do list. Setting and reaching goals helps you feel accomplished and confident.
• Better well-being and wellness: The goals you set often benefit you, both short-term and long-term. Working toward goals means working toward an improved you.

There are clearly many benefits to goal-setting, but only if they are structured correctly. One easy way to do this is by following the acronym “SMART.” SMART goal-setting is a strategy that has gained popularity among many people. The goals you set should be specific, measurable, actionable, rewarding, and time-specific—or SMART. 

• Specific: If your goal is too vague and encompasses too many things, it will be hard to achieve. Focus on pinpointing a specific thing you want to accomplish.
• Measurable: If you aren’t able to measure your goal, how will you know it is complete? How will you know how far you’ve come? Ask yourself what exactly you need to do to accomplish the goal and keep track of measuring it, like writing down progress.
• Actionable: Your goal should have clear steps. They can be broken down into manageable portions that work with your resources and motivation level. These actions shouldn’t be too big or strenuous to avoid burnout.
• Rewarding: Make goals that will give you satisfaction and happiness. They should align with your long-term objectives. Think about what benefits you will gain from this goal and how they will make you feel.
• Time-specific: Establish a time-frame in which you want to accomplish goals and disperse your actions along that timeline. This helps with accountability and focus. You might want to set reminders on your phone to keep you organized.

There are many other goal-setting methods out there. This is just one common method that breaks down the important parts of a goal. You can also explore different methods online, such as habit stacking or “WOOP” (wish, outcome, obstacle, plan). Find what works for you!

While goal-setting may seem simple, it can be hard to start making and pursuing goals, especially if you are dealing with poor mental health, says the National Alliance of Mental Illness (NAMI). Motivation might be low, and hope or optimism might not come as easily. Perfectionists might get overwhelmed with completing each action to the nth degree. People with depression might not accomplish an action and give up on the goal completely. It is hard enough to stick to goals for a long period of time, and with the added pressures of mental health, it may feel impossible.

The mindset with which you go into this is important and can set you up for success. While being realistic is important,  optimism is also helpful, according to NAMI. This is a chance to challenge yourself and realistically push yourself to do what you want. However, if you are not able to accomplish it the exact way you want or in a certain time frame, give yourself grace. Achieving goals is hard work, and it might take a village to do so. Check in with a loved one and ask them for support. If you are unable to reach a deadline, ask them to help you get back on track. You can also reward yourself for the small actions you take to achieve your goal. This helps with motivation and pushes you to keep going. Use sticky notes to write down motivational prompts, a planner to keep yourself on track, or ask your therapist to help you keep pushing.

With the new year just starting, now is a great time to set some goals and work on what you want. Find what method works for you, stay motivated, and work towards achieving your dreams. Remember, the quality of your goals is more important than the quantity. Focus on a few meaningful goals rather than accomplishing a bunch of random goals that you don’t truly care about. Good luck!

To discuss how therapy could help you during this season of your life, please contact me or schedule your free 15-minute consultation.

References

Sutton, J. (2024, December 12). 12+ Benefits of Goal Setting—Why Goals Are Important. PositivePsychology.com. https://positivepsychology.com/benefits-goal-setting/ 

Ponte, K., & Goncalves, I. (2023, January 4). Mental health resolutions for the new year. National Alliance of Mental Illness.https://www.nami.org/blog/mental-health-resolutions-for-the-new-year/ 

NSLS. (n.d.). Goal setting techniques: Ways to effectively set and achieve goals. Retrieved January 13, 2026, from https://www.nsls.org/goal-setting-techniques 

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