What’s the first thing that comes to your mind when you think about the New Year?

For many, a New Year means setting resolutions.

The New Year symbolizes the idea of a fresh start, which can make us feel motivated to set new goals and build healthier habits. But the journey toward lasting change can be difficult and requires more than the stroke of midnight on New Year’s Eve. A lot of us set resolutions but fall short in following through with it. This can lead to feelings of self-doubt, shame, or disappointment.

It’s important to remember that forming new habits isn’t something that is done overnight. Building habits is not a smooth journey, so remember to give yourself some grace. Approach the process with realistic expectations and a mindset that embraces progress over perfection. This blog will explore different strategies for cultivating healthy habits that prepare you for long-term success, while maintaining your mental health.

1. Identify the motivations behind your goals

Think about and clearly identify where the desire to change is coming from. It’s important that your goals align with your personal values and needs, rather than external influences like family or societal pressures. Understanding the motivations behind your goals enhances their meaning and increases the likelihood of success.

2. Set realistic goals and expectations

While it is tempting to dream big, setting too many or overly ambitious goals can lead to feelings of frustration or disappointment if they aren’t met. To help make your goals more attainable, make your goals specific and realistic. For example, instead of setting a goal of “get in shape” consider a goal of exercising 3 times a week. Setting specific and realistic goals requires a clear understanding of what you can feasibly accomplish. For example, you may not be able to exercise for one hour three times a week, but you may be able to exercise for 30 minutes 3 times a week.

3. Break down your goals into actionable steps

Next, break down your goals into actionable steps. Focus on the first step you can take to help achieve your larger objectives. Maybe the first step is to find a gym with an affordable membership or an exercise routine you think you’ll enjoy and can do from home. Breaking down your goals into manageable steps makes them less daunting and every step you take can give you a sense of accomplishment, motivating you to continue and bringing you closer to forming this new habit.

4. Have a plan and set a timeline

Set a realistic timeline for your resolutions. For example, let’s say you want to set a goal to read more this year. A vague goal would be: "I want to read more books.” This goal is vague because it doesn't provide any specific details about the desired outcome. How many books do you want to read? In what timeframe? Without clear parameters, it's challenging to measure progress and set a realistic plan.

A specific goal would be: "I aim to read 12 books in the next six months by dedicating 30 minutes each day to reading before bedtime."

This goal is specific because it outlines the desired outcome (reading 12 books), the timeframe (next six months), and the action to be taken (dedicating 30 minutes each day to reading before bedtime). With specific goals, you have a clear target and a structured plan, making it easier to track your reading progress and incorporate it into your daily routine. It also gives you the opportunity to check in on your progress and celebrate your achievements along the way.

5. Be patient and flexible

When it comes to forming new habits, we can be quick to give up if we deviate from the plan or don’t see immediate results. Life is unpredictable and we’re not always able to stick to our resolutions. When that happens, take a minute to step-back and recognize the steps you did take and the achievements you made. It’s important to overcome the “all-or-nothing" mindset when you’re working on building habits.

Think about it like brushing your teeth. If you forget to brush your teeth one morning because you were in a rush, you wouldn’t give up brushing your teeth for the rest of the year because you thought you failed. Once you’ve noticed that you forgot, you would just brush your teeth the next time you can. Try taking that same attitude with any new habit you're building. If you weren’t able to stick to your plan that day or week, try again the following day or week. Change takes time- understand that occasional setbacks are a natural part of the process.

6. Take accountability

Engaging with a friend or family member about your goals can help keep you on track and accountable for your actions. You could try doing the activity with someone else to increase your motivation and make it more enjoyable, or you could simply tell a friend about your goals and do regular check-ins to update them on your journey and keep you accountable.

7. Know the tools

Having different strategies in your toolbox makes it easier to form habits. One way to help get you on track with your goals is to have visual or auditory reminders. Try using tools like alarm clocks, calendars, or post-it notes to help keep you organized. Listening to podcasts or audio books on the topic of your goals can help keep you inspired and motivated. Downloading goal-setting apps can help you plan and support the habits you need to achieve your goals. Be mindful of your environment. If you’re finding it hard to get something done, try changing your surroundings to create a more conducive environment.

Lastly, remember to celebrate the wins. It’s important to acknowledge and celebrate the small victories to maintain motivation.

Remember that setting goals and building habits is an ongoing process. Embrace the idea of progress, not perfection, and be kind to yourself along the way. By incorporating these different strategies, you can start to create positive habits that will contribute to the long-term success of your goals.

Information for this blog post was provided by registered psychologist, Amy Ramler and registered social worker, Kelsey Bradley. Learn more about our counsellors.