The start of a new year often feels like a blank slate—a chance to reset, refocus, and work toward the person you want to be. It’s a symbolic time for change, brimming with potential. But let’s be real: turning that excitement into action can feel daunting. We set ambitious goals to eat healthier, read more, or finally tackle that lingering project, but the hardest part is often figuring out how to start. That’s where SMART goals come in.
What are SMART goals?
SMART stands for Specific, Measurable, Actionable, Relevant, and Time-Bound. Originally developed in the business world but commonly used in the therapy room, this framework helps break down big, overwhelming aspirations into manageable steps. Instead of saying, “I want to be healthier,” you could reframe it as, “I will walk for 30 minutes, three times a week, for the next month.” This goal is not only clear but also trackable and realistic, which makes it easier to stick with.
Reframing Your Goals
Here are some examples of reframing undefined and unspecific New Year’s resolutions into SMART goals:
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Vague goal: Don’t get angry.
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SMART goal: Attend weekly therapy with a therapist who specializes in emotional regulation.
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Vague goal: Be more social.
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SMART goal: Join a local book club and attend two meetings by March.
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Vague goal: Eat healthier.
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SMART goal: Prepare three home-cooked meals per week using at least one vegetable.
Goals Can Evolve
Setting goals in this way not only makes them feel more achievable but also helps reduce the stress and pressure we often associate with New Year’s resolutions. And here’s what I believe is the most important part of goal-setting: your goals don’t have to be set in stone. They can evolve just like we all do. Life happens, and as circumstances change, your goals can adapt. What matters is taking the first step.
Find an Accountability Buddy
When venturing out to make a change in your life, some of us like—or even need—accountability. Accountability can look like checking in with a friend, sharing progress on social media, or writing in a journal to process feelings and challenges. Others may find motivation in celebrating small wins along the way. There’s no one-size-fits-all approach to change; it’s about finding what works for you.
Honoring Growth
2025 can still be your year for setting realistic resolutions that honor your desire to grow. Change is hard enough, but when we let go of judgment and choose self-compassion, the process becomes so much easier to handle. Whether you start small, adapt as you go, or find support in others, every step toward your goal is progress worth celebrating. You’ve got this, friend! And if you’re unsure where to start, the wonderful team of supportive therapists at Austin Family Counseling is here to help.
