As the new year approaches, it presents a range of new possibilities and opportunities. It’s natural to reflect on your life and start thinking about the goals and resolutions you’d like to implement for the next year. Learning how to set attainable goals is key to setting yourself up for success during this time of transition.
You may be asking, what is an attainable goal? One way to answer this question is by utilizing the SMART goal format. This tried and true method is a clear way to break down goals to make sure they are focused and achievable in the time frame you are looking for.
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s break each letter down:
S – Specific
A specific goal clearly defines what you want to achieve. Instead of saying, “I want to exercise more,” you might say, “I want to run a 5K.” Taking a larger overarching goal and focusing it down helps us be more direct with how we want to achieve it.
M – Measurable
Measurable goals allow you to track your progress. We want to answer the questions: How will I know if I’ve achieved my goal, and what am I using to define success? For instance, rather than stating, “I want to cook more,” a measurable goal would be, “I will cook one homemade meal per week.”
A – Achievable
Achievable goals are realistic and attainable for your situation. While larger dreams are valid and important, life circumstances may get in the way. Feeling bound by resources- such as time or finances- can impact your ability to be successful with your goal. By making it reasonable, you are setting yourself up for success. For example, “I will walk for 30 minutes five times a week” is more achievable than “I will run a marathon next month.”
R – Relevant
Your goals should align with your values and long-term objectives. This section answers the questions of, “Why is this goal important to you?”, and, “How does it align with the person you are or who you want to be?”. For instance, if maintaining strong relationships is important to you, a relevant goal could be, “I will call my best friend once a week for a month to check in.”
T – Time-bound
A time-bound goal has a clear deadline so that you have a finish line in sight. Loose goals without an end can often become overwhelming, or it may become easy to lose motivation. By having a time restriction, you are focusing your efforts. For example, instead of “I want to save money,” you might set a goal like, “I will save $1,000 in the next six months.”
Identifying Challenges
A crucial step in setting impactful SMART goals is identifying both the internal and external challenges that you may face in the process. Internal challenges often stem from personal beliefs, emotional barriers, or past experiences, and can hinder your motivation and confidence. For instance, you may struggle with self-doubt, making it difficult to understand what an achievable goal may be. On the other hand, external challenges may include a lack of support from family or friends, financial constraints, or environmental stressors that complicate the path toward goal attainment. Recognizing these obstacles is crucial in developing a tailored approach that transforms potential setbacks into opportunities for growth and resilience. By addressing these challenges head-on, we can foster a supportive environment that encourages embracing SMART goals with clarity and determination. Take a moment to self reflect, whether that’s through journaling or having a conversation with a trusted individual, and locate what some of these challenges may be so you can plan ahead to combat them.
Support Systems
As you set your SMART goals for the year ahead, it’s important to remember that achieving these goals often involves more than just outlining a clear plan. Rather, success is deeply influenced by the support systems you surround yourself with. Therapy can be an amazing support as you navigate goal-related challenges. The therapy room can provide a safe space to explore any emotional road bumps you may encounter, such as fear or self-doubt, and help you develop strategies to work through them. Your therapist can also help you break down larger goals into smaller, more manageable steps and hold space for you as you navigate setbacks. Whether you need encouragement or a guiding hand, your therapist is there to be your biggest challenger and your best cheerleader.
Support doesn’t stop there. Sharing your goals with safe friends, family members, or a partner can provide an impactful support network. These people can offer encouragement, help keep you accountable, and offer advice or perspective when things don’t go according to plan. Knowing that others are rooting for you—and are there to celebrate your wins—can give you a sense of motivation that propels you forward.
Lastly, learning to rely on yourself as a pinnacle member of your own support system could mean the difference between loss of motivation and success. While external support is invaluable, you are ultimately responsible for your own determination. Therefore, self-accountability plays a critical role in goal achievement. Making sure your goals are meaningful for you and speak to your specific dreams and values is one way to ensure that when you fall, it’s easier to stand back up and keep trying. Regular self-reflection is also an important aspect of accountability. Set aside time each week or month to assess your progress and adjust as needed. If you’re not hitting your targets, ask yourself why—what obstacles are standing in your way, and what changes can you make to stay on track? Be honest with yourself, but also kind. Accountability is not about perfection; it’s about consistent effort and progress, even when setbacks occur.
Adjusting Goals When Necessary
Life can throw unexpected challenges your way, and sometimes the goals you set at the beginning of the year may no longer be realistic or relevant. This doesn’t mean you’ve failed—it means you’re evolving. If something isn’t working, take a step back and reassess. Is the goal still important to you? Do you need to scale back or change the approach? Does it still make sense? This ability to adjust your goals when needed is crucial for long-term success.
Overall, setting realistic goals for the new year isn’t about aiming for perfection, but about setting yourself up for success. Find SMART goals that work for you, surround yourself with supportive people, hold yourself accountable, and allow space for adjustments along the way. With a balanced approach, you can make this year one of growth, resilience, and fulfillment.
Looking for support with your goals? Our incredible providers here at Manhattan Wellness are ready to start that journey with you. We understand that navigating the new year may be difficult. With our amazing group of therapists, you don’t have to go through the process all on your own. A dedicated team working out of Manhattan, Brooklyn, or anywhere in New York, our clinicians are ready to help you start a journey of empowerment and self care. Follow these steps to get started:
- Contact Manhattan Wellness today or email us at hello@manhattanwellness.org
- Schedule your first appointment with one of our Manhattan therapists
- Embark on this empowering path to a more confident you
FIGURE OUT WHAT SUCCESS LOOKS LIKE FOR YOU WITH THERAPY FOR WOMEN IN MANHATTAN & BROOKLYN
The truth is, there’s no single or one-size-fits-all definition of success. Everyone has a different idea of what they want their life to look like. That is why it’s important to get clear on what that looks like for you. Once you have a better understanding of yourself and your values, you can start designing your life based on the things that are most important to you.
Therapy for women in Manhattan and Brooklyn is a great way to figure out what success looks like for you. At Manhattan Wellness, we will provide you with a safe space to explore your feelings and goals. So you can find clarity on what you want for yourself. We will pair your vulnerability with our empathy and encouragement. Then together we will uncover the key elements that will take you from where you are now to where you want to be. If you are ready to make the changes you want in your life:
- Submit a Contact Form or Email Us at hello@manhattanwellness.org
- Learn More About Our Team of Female Therapists and Our Areas of Expertise
- Let’s Talk About How We Can Help You Feel Empowered & Ready To Take The Next Step.
We believe that you have the power within yourself to make the changes you want and find your version of success. Our female therapists are here to support you in navigating this journey. Allowing you to reclaim your identity and take control of your life. Thus allowing you to create the future you’ve been dreaming of.
OTHER THERAPY SERVICES AT MANHATTAN WELLNESS IN NEW YORK
At Manhattan Wellness, our therapists are here to support you in navigating this journey and reclaiming your identity. So you can take control of your life and create the future you’ve been dreaming of. This is why we offer a variety of services to ensure you get the support, care, and guidance necessary. The therapy services we offer are Therapy for Maternal Mental Health, Self-Esteem Counseling, and Anxiety Treatment. Along with Dating/Relationship Counseling, Counseling for College Students, and more. Feel as if you are not living the life you deserve? Let’s talk about
