The Balanced Life, Huntsville Alabama

Congratulations! You have made it through one of the craziest and trying years in recent history. We are dusting ourselves off, breaking out new calendars and making fresh resolutions. Most people set goals for the new year, but according to World News Report, 80% of people will give up on their resolutions by February. What is the reason for not sticking to our resolutions?

There are likely many factors, but one to be considered is how we set our goals in the first place. Many are not realistic, or demand way more time and effort than we are prepared for. Some are vague and therefore easy to back away from. What makes a good resolution? I like to use the SMART acronym to help focus in and set realistic goals that we can achieve.

S- Specific: We want to make sure our goals are specific. We might say, “I would like to continue my education,” but that is a little vague. What type of education? Where will I go? Being specific will help me focus in on what I really want, and how to get it.

Try instead: “I will enroll in business administration classes at Calhoun Community College in the spring.”

“I will visit the campus of my number one choice for physical therapy schools during fall break of this year.”

M- Measurable: We want our goals to be measurable, or we won’t know if we even achieved the goal. We may say something like, “In 2022, I want to be healthier.” This is a great goal, yet it is a little wishy-washy. What kind of health are we talking about? Mental? Physical? Spiritual? How will we know when we’ve gotten there?

Try instead: “I will go for a 30 minute walk every Monday, Wednesday and Friday     before work.”

            “I will lower my cholesterol by 10 points in the next 6 months.”

            “I will attend bi-weekly sessions with a therapist to address my depression.”

A- Attainable: One of the biggest ways we set ourselves up for disappointment is by having too lofty of a goal. We may resolve to accomplish something worthwhile and meaningful, but impossible in timeline or feasibility. For example, losing a healthy amount of weight may be an appropriate goal, but losing 50 pounds by my cousin’s wedding in March is not.

            Try instead: “I will lose one pound per week.”

                                “I will eat one fruit and veggie at each meal.”

                                “I will start each morning with 30 minutes of cardio.”

R- Realistic: Some goals would be fun or would make us feel proud, but we get discouraged when we set a resolution that is clearly out of our reach. For instance, as much as I love watching the Olympics on TV, a goal of being the next Simone Biles is probably out of reach.

            Try instead: “I miss competing. I will join a co-ed volleyball league for adults.”

                                “I would like to be more flexible. I will attend yoga every other afternoon.”

T- Time Oriented: When we set a goal it is important to have a timeline attached to it. This makes it less abstract. A study by the American Society for Training and Development found that setting a deadline for a goal increases the chances of achieving it by 40%. We may say, “I would like to get back into running.”

            Try instead: “I will sign up for the Big Foot Trail Run 5k on June 18.”

                                “I will start a Couch to 5k program, starting this Saturday.”

            In addition to using SMART goals, research also shows that breaking down the steps to tackle a resolution may improve chances of achieving the goal. Some goals are long-term, and have many steps. Considering these steps and what barriers may arise will help overall success. For instance, if I set a goal to run every morning, but I hate waking up early, this is likely a barrier that will impede by success. Knowing myself and making a plan that fits best will be my best bet to achieving my goals.

            Thinking about what you want out of life and setting goals to accomplish it is a healthy and fulfilling practice. It builds confidence and resilience that can be great for our overall mental health. While resolutions are popular to make at the beginning of the new year, SMART goals can be implemented any time.

            If one of your goals for the new year is improving your mental health, please reach out to us at info@thebalancedlifellc.com.