With the start of the new year, we are all excited to create a list of things that we would like to accomplish this year. Sometimes we get overzealous and make a list that is too long or unrealistic. Making the list is the easy part, following through is the hard part. Not being able to check of those boxes on our list can leave us feeling disheartened, disappointed, and question our abilities.
If you want to make 2023 the year of action, winning and achieving, the first step is making sure your new year's resolution is SMART. The SMART goals stand for specific, measurable, achievable, relevant and time bound. Let’s break it down.
Specific: Start by picking one very specific task for your new year's resolution. This ensures that your goal is not too broad and more focused, which sets you up for success. For example: I want to go to yoga at least one time per week to help with my ultimate goal of more self-care and self-awareness in 2023.
Measurable: Make sure that your goal is measurable so you can track your effort. A good way to do this is through something visual. Having a gold that is measurable ensures that you not only give yourself praise for the end result, but also for the effort that you put in a long the way. This will help feed your motivation so that you keep trying and stay aware that you are moving forward, in small or big ways, it all counts! For example: Schedule a yoga session through the app every Sunday for the upcoming week, mark it on your calendar so that you can refer to it, and see how many sessions you have done so far. You can also write down how you feel after each yoga session to measure your feelings of success towards more self-care and awareness (ex. I feel at peace, which makes me feel like I have more space for today’s work; my body feels sore but energized, which makes me realize that if I can make it through a workout like that, then I can do anything. My body can do amazing things!)
Achievable: Make sure that the task you have chosen can actually happen. If you do not have the resources to accomplish this goal, then try to break it down into smaller pieces or choose a goal that will help you accomplish a bigger one. For example: I have time to go to one yoga class a week, but I do not have time to go every day, nor would I be able to hold myself accountable to that. Going to yoga one time per week is a small enough piece of the larger goal of self-care. I am not paralyzed with anxiety over doing it, but I know that I will feel satisfied and proud when I achieve it.
Relevant: Make sure your goal is important and adds value to your life. When we give something value, we are more willing to invest in it by putting the hard work in to achieve it. Having a resolution that is relevant to us, fuels our motivation toward making it happen, but also helps us continue to put in effort when the work gets tough, or we hit a roadblock. For example: I struggle with anxiety and insecurities around my body. Yoga gives me a space for one hour a week where I allow myself to get into my head to work on letting some of the harsh words that I tell myself because I am actively challenging them in the workout. Knowing that the class is only one hour, it helps me feel confident and brave that I can sit with my thoughts for that long. Working on my anxious feelings and body image makes me feel like I am taking care of myself and showing myself love, which means a lot to me; I want to like myself more.
Time-Bound: Make sure your goal can be achieved within the time frame you planned. Putting a time frame on your resolution can help you stay focused and accountable, but it needs to be realistic. For example: One yoga class a week for a whole year is reasonable for me because I know that I can make it to one yoga class with my schedule and financial commitment. However, if I am not able to make it to one class because I get sick or go on vacation, I can easily make it up the following week to stay on track. Also, one year feels like ample time to get into the habit of attending yoga and I should be impressed with my commitment.
Breaking down your New Year’s resolution into SMART goals will help you follow through and achieve your them. If you are not sure how to choose your new year’s resolutions or achieve them, we are here to help guide you! To schedule an appointment or consultation call 832-966-0214 and/or email: admin@houstonfeelgoodtherapy.com.