Many of us start the new year with lofty plans for change, but most New Year’s resolutions don’t last. That’s because they’re often too vague, too ambitious, or too overwhelming. Luckily, there’s a better way – start small, stay steady, and know that you can set new goals anytime – not just in January.
Have Your Past Resolutions Fallen Short?
You might say, “This year, I’ll lose weight,” or “I’m going to stop taking drugs.” These are meaningful, but they’re difficult to sustain when you set them up as sweeping, all or nothing promises. Lasting change usually comes from breaking those intentions into smaller, doable actions you can fit into your daily life.
When people take on too much at once, they often become discouraged and give up. But progress isn’t linear, and it doesn’t require perfection. You don’t need a new calendar year or a dramatic turning point to start fresh. Any moment can be a reset, and approaching your goals with a simple, structured method can make them far more attainable.
Try the SMART Goal Framework
This time of year, you might feel pressure to improve every part of your life at once – your recovery, your diet, your finances, your relationships. But this approach often backfires.
The SMART method is a simple way to make resolutions you can realistically stick with. Every letter stands for a different attribute of a small step that adds up over time.
- Specific: Be concrete. Instead of “I will get healthier,” try “I’ll take a 30-minute walk every day.”
- Measurable: Make it something you can track – for example, “I’ll attend two 12-step meetings a week.”
- Achievable: Your objectives should be something doable. Small steps lead to big changes over time.
- Relevant: Choose goals that apply to your life by helping you stay sober, feel better, or grow stronger.
- Timebound: Give yourself a time frame. For instance, if you want to start a new habit, do it daily for a week and then reevaluate how you feel.
Reward Yourself for Progress
When you reach a milestone, celebrate it! Rewards reinforce your efforts and build confidence. Just make sure the reward doesn’t go against your goal. For example:
• If you’re working to lose weight, don’t treat yourself with food.
• If you’re saving money, skip lavish purchases and choose something affordable, like a new book or a walk in the park.
Recovery and Mental Health Take Practice
Setting goals gives your life structure, purpose, and direction. But remember, progress matters more than perfection. If you don’t succeed right away, it’s time to step back, adjust your plan, and try again.
At Maryville Integrated Care, we support our clients through every phase of change. If you’re in detox, residential treatment, or outpatient care, including our telehealth program, we’re here to help you set healthy, realistic targets and stay with them.
Whether you aim to stay sober one more day, get to your next therapy session, or reconnect with someone you love, it’s never too late – or too early – to create resolutions that support your recovery or mental health. Contact us today. We’ll help you build a plan that works, one step at a time.
