Resolutions-Helpful or Harmful?

Resolutions – Helpful or Harmful?

With the beginning of 2021, many of us are longing for a new start. You most likely know some people who very enthusiastically make lists of New Year\’s resolutions (perhaps you are one of them) while others eschew the very idea of them as a silly trap with little chance of success. You may find that you have agreed with both of these perspectives at different points of your life, and the truth is that they are both quite realistic. Having the idea of a fresh beginning to look forward to where change is possible can lift dragging winter spirits. And yet we find that often these resolutions don’t make it past a few weeks, let alone a few months.

For anti-resolutioners, the refusal to set goals has the added benefit of reducing self-induced stress and pressure, while also establishing acceptance of the current situation. For some, this is a release from the suffering of a constant need to be different than oneself. In a social media world where comparing ourselves to others and being inundated with unachievable images selling us products that will make us stronger, better looking, smarter, or happier is a constant reality, the decision to avoid new goals can be cathartic. However, for those of us who find ourselves drawn to the concepts of self-improvement and a brighter future, there are ways to set goals that help us avoid facing disappointment from ambitious undertakings.

So here’s a way to adapt your resolutions in ways that are achievable and realistic, a strategy called SMART goal-setting:

Specific. Make your resolutions specific. Instead of saying, “I want to eat healthy“ You can break down your generalized goals by thinking about it in terms of who, what, when, why, and where. Who is involved in meeting this goal; will you want to get your partners help, or consult with a nutritionist?  What will it take to meet this goal (i.e. shopping at the grocery store instead of getting food to-go). Where will you need to shop at or avoid shopping for food, and when are times that eating healthy is difficult?  All of these aspects will help specify your goal into a more distilled version, such as, “consult with a nutritionist to create healthy meal plans and schedule biweekly grocery visits to avoid having to get take-out at the list minute.”

Measurable. How will you know you have achieved your goal? What measure determines success to you? One example of this would be changing the goal of “I’d like to reach out to more friends” to “I will call or text a loved one once a week.”

Achievable. How difficult will it be to meet your goal? Are you asking for something that is too many steps ahead? Think about ways to create smaller steps for your resolutions. Instead of saying, “I will learn a new language,” try “I will sign up for an online language course in 2021.”

Relevant. Are you making resolutions that will make a difference in your life? Relevant goals are worthwhile to you, while also being achievable in your current situation. For instance, if your goal is to make more money this year, consider if you are qualified for a promotion at work, or if applying for a second job and having extra time away from home will lead to conflict with your partner. Is your goal relevant for this year of your life? If not, consider ways to alter your goal such as “transfer an extra $5 a week to my savings account on Fridays.” Think of the “why” behind your choice of this goal, and how relevant it feels to your new year.

Time Bound. Think about how long it will take for you to meet your goals, and break it into steps. If you have a certain resolution to meet by the end of 2021, think about which parts of that goal can be completed in 3 months, 6 months, 9 months, and 12 months, and plan accordingly.  Marking small steps along the way will keep you motivated and help you recognize the progress you’re making.

Once you have filtered your resolutions through the SMART lens, you will have more bite-sized, feasible ways to accomplish your goals. Resolutions will seem less like grand, wishful thinking once you’ve gotten past the initial burst of motivation and more like realistic, achievable happenings, already in progress. So don’t be afraid to reinvent or create resolutions with this new strategy, and enjoy your future accomplishments!

Julie Russell

Mental Health Intern