‘Growth Planning’ for the New year
We all know ‘new years resolutions’ have a bad rep… and for good reason. They are usually unrealistic, not well planned, shame-based and a reaction rather than a response to life issues.
However, the start of a new year is a natural time for wanting to set forth with new life aspirations, goal planning, feeling rebirth/renewal and a new start. Shifting to a ‘growth planning’ mindset when thinking of what you want for yourself can be the best of both worlds: being able to strive for improvement and doing it in a compassionate, realistic and attainable way.
Below are some strategies to keep in mind when setting your goals for 2024 and also a checklist to use or print for yourself.
Strategies for a ‘Growth Planning Mindset’ in setting New Years Goals:
Attainable - make sure that your goal is attainable and not unrealistic to your current living/work/family situations… be transparent and honest with yourself about this in a caring way.
Use the ‘3 S’s’ (Short, Simple, Specific) - past blog post on this and useful to bring up again here… keeping your goals easy to remember and refer to, helps them be more attainable.
Compassionate/Non-Shaming - this is absolutely key… shaming yourself as a way to make or keep goals rarely is effective… set these goals with a mindset of caring for and wanting the best for yourself - the same way you would a loved one… and NO beating up on yourself if you get off track - just gently notice what went off-course and nudge yourself back on track the next day.
Use Reflections from Last Year - the new year isn’t starting ‘in a vacuum’ and doesn’t need to… take some time to reflect on things like what went well/ didn’t go well in the last year, ways you attempted to change and succeeded - or tried to change and encountered barriers, what were major events that happened last year, etc... these will both guide you and give you deeper connection within the new year’s goals.
Focus on the Process… not just the Outcome - think about setting goals around process rather than outcome; for example: “I’m going work on training to be a yoga instructor or completing a marathon… rather then “I’m going to become a yoga instuctor or complete a marathon”; when we set our goals around really big outcomes, we can set ourselves up for failure… when set goals for big things around process - we ‘win’ and the meet the goal with benefits no matter what.
Think About Multiple Life Areas - trying to set a goal in one area of life without addressing needed shifts in other areas is often unworkable … think about changes you need in ‘personal, relationships, family, work, health’ areas and how they fit together / may need to occur simultaneously.
Write Them Down - writing down your goals is similar to journaling in terms of brain-impact… when you write down your goals and consistently read them / note them back to yourself / reflect on what’s going well-where to improve / etc - you further imprint them into your mind and are more likely to stay with them.
Share with Trusted Friends/Family - same idea as above… talking about and sharing your goals with those you trust (and/or also your therapist!) helps you to imprint them more deeply in your own mind and also gives some gentle accountability.
Best, Jenn
*The information presented in this blog is intended for general knowledge and use only. It should not take the place of medical, clinical advice or licensed therapy. To find a licensed practitioner in your area, the Psychology Today Directory is an excellent resource.