Tips for making realistic New Year’s resolutions

Achieve your New Year’s resolutions by tailoring goals to your needs and lifestyle.

For many people, the new year is an opportunity to become a better version of themselves: to exercise more, to eat healthy food, to quit smoking, budget wisely, or spend more time with family.

As we move into another year of the COVID-19 pandemic, New Year’s resolutions might not look the same as they did at the beginning of 2020. That’s okay. Your goals can be as ambitious or as simple as you like. The important thing is that they are realistic for you.

A new year can be an opportunity to reflect on the past year, all that you’ve learned, how you’ve changed, and who you want to be in the future. Of course, you don’t need a new year to reflect on these things, but it can be a great starting point.

Here are tips for setting realistic New Year’s resolutions.

Set SMART goals.

You may have heard of SMART goals, which stands for goals that are specific, measurable, achievable, relevant, and time-bound.

Being specific means outlining concrete actions or a concrete outcome. If your goal is to focus on self-care in the new year, ask yourself: what does self-care look like for me? Maybe you want to dedicate time to hobbies, or find time to meditate each day. Whatever you choose, how can you make the goal measurable?

Next, think of what’s achievable and relevant for you. What type of goal can realistically fit into your current lifestyle? What would this goal mean to you?

Lastly, make it time-bound. Is there a deadline you can set for yourself?

Know the “why” behind your goals.

This connects to the “relevant” aspect of SMART goals. You’re more likely to commit to a goal if it has some personal significance.

Instead of seeking goals that you think you should achieve, be intentional with your goal-setting. Set goals around what matters to you and suits your lifestyle. Ask yourself: how would my life change if I achieve this goal? What are the pros and cons of achieving this goal?

Start small and reward small wins.

First, remember that you don’t have to tackle everything at once. In fact, it’s better to focus on fewer goals — or even just one — instead of pouring energy into too many things.

You can set smaller but more realistic goals, or break up your big goals into smaller chunks.

As you achieve a small part of your goal, reward yourself. For example, start by making a list on how you plan to achieve that goal. Once that list is complete, give yourself a pat on the back. That’s step one, done! Rewarding the small wins can help motivate you towards bigger wins.

Plan for your goals.

Goal-setting takes time. Think about your goals, why you want to achieve them, and how you plan to do that. Take time to write down your thoughts and outline a plan.

Make a plan for addressing challenges, too. For instance, if you’re trying to eat healthier meals, what will you do if you have a busy week and cannot find time to cook? It’ll be much easier to navigate setbacks if you plan for them ahead of time.

Learn and adapt after failure.

If you’re going after a goal that you failed to achieve in the past, think about what worked, and what didn’t work that time. Are there things that you can do differently so that you achieve the goal this time?

Past failures and present setbacks are great opportunities for learning. For example, if you’re trying to quit smoking and you give in to a cigarette after a hard day at work, that doesn’t mean you’ve failed at your resolution. Ask yourself: what triggered this relapse? What else can I do to relieve stress and avoid smoking in the future?

No matter what kind of goal you set, there will probably be obstacles along the way. If you slip, don’t lose hope. Treat yourself with grace and continue trying the next day.

Find ways to stay motivated.

The renewed energy you feel at the beginning of the new year might start to fade after a while, which is expected. You can renew your motivation by reminding yourself of the “why” behind your goals. If you write down your motivations, you can look at the list whenever you’re feeling stuck or down.

Find sources of inspiration. That could mean a vision board, motivational videos online, or talking to other people with similar goals.

Seek support.

Support can mean talking to other people about your goals, or creating shared goals that you achieve together. Both can help hold you accountable to your goals, because you will have someone to cheer you on when things get tough.

For example, if you’re trying to exercise more, try starting an exercise group with your friends or join an exercise class — both can be done virtually during the pandemic!

Be kind to yourself.

You can never go wrong treating yourself with kindness and compassion. Remember that change takes time, and it will be impossible to avoid setbacks. Instead, when setbacks do happen, be patient and encourage yourself the way you would encourage a friend.

Being hard on yourself for mistakes will only make it more difficult to move forward.

Remember to take care of your mental health.

This year, as we grapple with the uncertainty and stress of the pandemic, it’s become even more important to find healthy coping and stress-relief mechanisms. If you’re dealing with increased stress or anxiety, you’re not alone.

Here are some ideas for mental health goals that could help you cope — or even thrive — in 2021.

• Work on stress management — remember that stress management is a skill that requires planning, practice, and intentional goal-setting just like any other skill.
• Take care of your body — eat well, drink enough water, sleep, exercise, and limit alcohol and other drugs. Feeling good physically will help you feel good mentally.
• Find time to meditate or take a break — every so often, remember to close your eyes, take a deep breath, and tune out the noise of the world. Take a break from social media if you need to.
• Stay connected — traditions and celebrations might look different this year, but there are so many ways to connect with friends and family virtually.
• Seek professional help if you need it — medical professionals are here to help. Recognizing when you’re overwhelmed or need extra help are key to taking care of your mental health.

At Alpha, our team of licensed providers can help treat you for mental health and other conditions online. We provide online consultations, suggest treatment, and prescribe medication that can be shipped straight to your door. Check out our website to get started or learn more.