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New Year, New Me? How To Create New Years Resolutions That Will Actually Work!

Updated: Aug 20, 2023

One of the busiest times in our therapy practice is during the first few weeks of a new year. Why? Because everyone sets a resolution of becoming a healthier person, and what better way to improve your overall health than by working on your mental health.

Did you know that only 46% of people who set New Years Resolutions actually see lasting change longer than 6 months?


While we don't want to discourage you from setting goals, we do want you to set goals you can maintain. In this blog, we have outlined some great ways to make and keep your goals for 2023!

Here Are 6 Ways To Guarantee Successful 2023 Resolutions

1. Create SMART Goals.

You likely learned about these in school, so let's have a quick refresher. SMART Goals are goals that are Specific, Measurable, Attainable, Realistic and Timely.

Here's the how to:

  • Ask yourself: what is the specific thing I want to achieve?

  • Put a measurement on it. How long, how often and how much?

  • Create a plan to and set to work. Smaller, manageable steps often work better.

  • As yourself: is your goal realistic, or should I break it down a little bit further?

  • Create a deadline to work towards.

2. Use The Staircase Method To Work Towards A Bigger Goal

Find a blank piece of paper and draw a staircase. Doesn't have to be pretty, or sophisticated. Just focus on each step, and each landing and make sure they trend upwards. Now write your goal on the top step. Break down each small step into action items that you need to accomplish in order to make it to the top step/ goal.

James Clear wrote in his book, Atomic Habits, that we need to make small change, often in order to shift a habit or a way of being to reach a better place.

Use this staircase to help you plan each small step.

3. Do It With A Partner

Find someone to help inspire and motivate you! Accountability can be the biggest determining factor in our success. Want to get fit? Sign up for a gym membership with a partner and challenge each other.

4. Reward Yourself

CELEBRATE! Celebrate each victory, no matter how small. Celebrate every failure.

Look back often and see how far you've come. When we focus on how far we still have to go we can feel defeated. Change isn't linear, so make sure you stop and celebrate your incredible journey.

Most importantly, plan a nice reward for when you reach that big goal!

5. Don't Overdo It

Remember the saying, "Shoot for the Moon, Even if You Miss, You'll Land Among the Stars"? Well as inspiring as Norman Vincent Peale is, we often get so focused on the end goal, anything less feels like a failure. Shoot for every star, and then the moon. Hit every milestone on your way to the big target.

To save ourselves from failure, it's important to ensure our goals are manageable and realistic (See the R in SMART).

6. Reach Out To A Professional

Remember, you're not in this alone! If you need more support, there are many people in the world who are trained to help you succeed. Coaches, trainers, nutritionists, therapists, etc. We are here when you need us.

Wishing you a safe and happy holiday season, and a successful start to 2023!


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