As the New Year begins, many of us start thinking about changes we want to make. Some people make resolutions, while others set intentions or choose a word to guide their year. Often, these ideas center on self-improvement: eating healthier, exercising more, spending less time online, or getting finances in order.
If you’re ready to make a change, here are some tips to help you set goals that work.
Think Like a Therapist
When therapists create plans with their clients, they focus on big-picture goals and then break them down into smaller steps using the SMART framework:
- Specific
- Measurable
- Attainable
- Realistic
- Time-limited
Let’s explore what this means with some examples.
Specific
A vague goal can be hard to follow. For example, “eat better” leaves a lot of questions: Better than what? By whose standards? A specific goal like “eat more vegetables” or “cook more meals at home” is much clearer.
Measurable
You need to measure your progress. Start by figuring out your current habits (a “baseline”). If you currently eat vegetables twice a week, your goal could be to increase to two servings per day.
Attainable and Realistic
Your goals should match your current resources, abilities, and circumstances. While eating five servings of vegetables a day might be possible, it’s not realistic if you’re only eating one now. Smaller steps—like aiming for two servings a day—are more achievable and build momentum over time.
Time-Limited
Set a time frame for your goals. For example, “eat two servings of vegetables a day for 90 days” is a clear objective. Once the time is up, you can review your progress and decide what’s next.