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By: Maura L. Johnson
The start of a new year often brings a desire for growth and change. Reflecting on the past year, we may find missed opportunities and experience feelings of guilt and disappointment. Personally, I have never believed in setting New Year’s resolutions for a number of reasons. In particular, it always seemed confusing to find ourselves at the same point each year, planning to make drastic changes we didn’t implement within the past year.
That said, I do very much believe in goal setting, especially as a therapist. Often, it’s not the desire to meet goals that’s missing, it’s the speed and expectations we place on ourselves to make them a reality. As an example, if a client tells me they would like to start exercising more often and sets a goal of 5x per week, starting from a place of 0x per week, they are unlikely to meet this. Unfortunately, this can lead to a cycle of guilt, self-criticism and abandonment of the original goal, which was to be more physically active. However, if that same client has the 5x per week end point in mind, and they agree to start at 1x per week and increase incrementally, they are much more likely to reach their target. When we look at successful goal setting and lasting change, setting SMART goals are key.
So, what exactly are SMART goals? SMART goals are a framework for setting clear, actionable objectives that are easier to achieve. SMART stands for:
Specific
Clearly define what you want to accomplish.
Answer: Who? What? Where? Why?
Example: Instead of saying, "I want to get fit," say, "I want to lose 10 pounds by exercising at the gym four days a week."
Measurable
Quantify your goal to track progress and know when it's achieved.
Answer: How much? How many? How will I know when it’s accomplished?
Example: "I want to save $1,000 dollars over the next three months."
Achievable
Ensure the goal is realistic and attainable given your resources and constraints.
Answer: Is this goal doable? Do I have the necessary tools, time, or skills?
Example: "I will improve my public speaking skills by attending a workshop and practicing weekly."
Relevant
Align the goal with your broader objectives or values.
Answer: Does this matter to me? Does it fit with my other goals?
Example: "I want to complete a certification that will help me advance in my career."
Time-bound
Set a deadline to create urgency and a timeline for completion.
Answer: When? What can I do today, next week, or next month?
Example: "I will run a 5K in six months and follow a training schedule starting next week."
As you can see, setting this framework breaks your goal down to make it more attainable, while building on incremental progress. As we motivate ourselves through small wins, we are more likely to see the big picture as a possibility. Overcoming the desire for instant gratification can be difficult, and it’s understandable to experience frustration while making any type of change. Try to remind yourself that a setback is just that and not a reason to abandon pursuit of your goals. Wishing everyone a happy, healthy, and prosperous 2025!
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