Goodbye 2020. You will not be missed. Hello 2021!
We have all been through our ups and downs when it comes to this past year. Dealing with COVID-19 and the anxieties that it brings to everyday life has been overwhelming. Due to the restrictions imposed on us we may have started to self-reflect, changed our views about others, picked up a few hobbies, or become increasingly angry or frustrated with the ‘new’ everyday normal.
Every January we reflect and think about the past year. What could I have done differently? What should I improve on? This leads us to making goals. Whether it’s being more present, connecting with others, spending less, the list goes on. The problem with making such broad goals- we don’t know where to start.
We often fail at reaching our goals because the goals we set are too lofty and open ended. Whether goals are created using baby steps, or by taking large leaps, goals need to be more specific. The most important thing about creating a goal is to make it realistic. For example, setting a goal to work out everyday when you don’t workout at all is too broad. To achieve success this goal needs to be broken down.
Goals should be SMART:
● Specific- Add dates, durations, and feelings to your goal.
● Measurable – How are you going to measure your progress?
● Achievable – Don’t overwhelm yourself. Avoid setting goals that depend on things outside of your control.
● Realistic – Determine why this goal is important to you?
● Created for a timeframe – Deadlines determine when you should reach your goal.
For example: The goal is to meditate five times a week to develop internal calm, build mental stamina, and to increase overall health.
Step 1: Meditate once a week, on Tuesday’s at 6 PM (for at least 5 minutes) until February 1st.
Step 2: Meditate twice a week on Tuesday and Thursday’s at 6 PM (for at least 5 minutes) from February 1st to April 1st.
Step 3: Meditate three times a week on Tuesday, Thursday, and Saturday’s at 5 PM (for at least 10 minutes) from April 1st to July 1st.
Step 4: Meditate four times a week on Monday, Wednesday, Friday, and Sunday’s (for at least 10 minutes) from July 1st to October 1st.
Step 5: Meditate five times a week on Monday, Wednesday, Thursday, Friday, and Saturdays (for at least 10 minutes) from October 1st to December 31st.
If you’ve made a goal already, try tweaking it to make it a SMART goal. Establishing deadlines and measuring progress creates accountability. Losing a pound a week or initiating a conversation are examples of the small victories that motivate us to succeed.
Good luck! Wishing you all the best in 2021!
Written by, Jasmine Chohan
Master’s of Counselling Psychology Practicum Student
