From Resolution to Reality: 11 Key Steps for Achieving Your New Year Goals
On January 1st, I had an interesting conversation with my boyfriend. He curiously asked about my New Year's resolutions and seemed surprised when I said I had none.
You see, I'm the quintessential type A - always scheduled, goal-oriented, and a bit of a goal junkie. I thrive on setting targets, buying planners and pens to chart my course, and tracking my progress meticulously.
However, there's one thing I can't stand - New Year's resolutions. They just drive me nuts! The reason? They often feel like wishful thinking, too lofty and vague, and a year feels like an eternity to maintain focus and evaluate progress.
Goal setting is essential – people who set goals are 10x more likely to succeed. Yet, New Year's resolutions seem designed to set people up for failure and turn people off of goal setting.
I used to be on the New Year's resolution bandwagon, but I hopped off in 2017. I started taking goal setting seriously when I learned of a Harvard Business School study that said that the 3% of graduates who had written goals and a plan to achieve these goals made 10x more than their peers. Goal setting was serious business! (side note: I just learned that this study actually doesn’t exist! Nevertheless, the goal-setting framework I outline below is based on my trial and error and research on effective goal setting.)
After A LOT of trial and error, I developed a practical goal-setting approach. This approach has been far more effective than conquering unattainable year-long objectives.
Following these tips has allowed me to lose 15 lbs, start two small businesses and make thousands of dollars, and achieve other personal goals like getting back into reading, journaling regularly, consistently staying in touch with friends, hitting 10,000 steps daily, and making healthier food choices.
Here are 11 tips for setting and achieving goals:
Write down your goals:
Did you know that only 3% of people write down their goals? And writing your goals down makes you 43% more likely to achieve them?! Write down your goals!
If you want to go the extra mile, write down your goals in a place you see every day – maybe on your desk, bathroom mirror, phone, or computer background, or in a document or Excel sheet you see every day. This will keep your goals top of mind.
I’ve written down 5-year goals on a whiteboard in my room that I see every day and on a Notion document that I use for my daily to-do list.
I also have monthly goals listed in a Google sheet that I review daily to keep me focused and moving toward my goals.
Set monthly goals:
Here's a thought: why not focus on monthly goals instead of setting those big yearly ones? Everything seems possible in a year, but a month? A month forces you to be honest with yourself.
You might think you can lose 50 lbs in a year, but how about we see what you can do in a month? It's a great way to keep track of how you're doing and tweak things as you go along.
Set 1 monthly goal:
I don’t know about you, but those sound like multiple complex and potentially contradictory goals!
We've all been there, setting multiple huge goals - losing 25 lbs, stopping drinking, spending less time online. But let's face it, sometimes our willpower just isn't up to all that at once. That's when we spread ourselves too thin and fail to meet our goals.
So, what if we pick one thing to focus on each month? Nail that, then stick with it for another month or try something new. Sounds more manageable, right?
I spent most of 2020 working on incorporating health and wellness habits into my daily and weekly routine. Once those routines became second nature, I focused more on monthly business goals.
Aim for 1-10% improvement:
You know how we all get super ambitious at the beginning of every New Year? We want to make more money, shed some weight, or hit other big goals. It's totally normal to aim high. But let's be honest, real change usually happens bit by bit. Habit and goal expert author James Clear strongly emphasizes progressive incremental goals.
Take working out, for instance. If you're just starting, hitting the gym everyday can be too much, and you might burn out fast. Why not start small? Maybe a 30-minute walk every day or hitting the gym with a friend or trainer twice a week.
Set goals that you can reach without feeling overwhelmed. It's the small wins that get us to the big ones.
Set goals to help you build habits and systems:
There's a shift in perspective that can be quite effective when it comes to goal setting. It's about moving your focus from the end goal to the habits and systems that will help you get there. Yes, having a final goal is inspiring, but actual progress is often found in the small, everyday routines and practices.
Take weight loss as an example. A simple yet impactful habit could be to start each meal with a salad. Setting a goal to incorporate a salad into your daily meals, perhaps at lunch or dinner, can be a small but significant step towards your larger goal.
James Clear, author of Atomic Habits, really drives this point home. He champions developing systems and habits that naturally guide us toward our goals. By focusing on these daily habits, we're laying the groundwork for achieving our larger aspirations.
I implemented this approach by setting a goal to complete the 5:2 intermittent fasting method in 2020. This plan allowed me to eat as I wished five days a week and consume 500 calories on two days of the week. Setting a goal to follow this plan helped me lose 15 lbs over three months.
Develop a plan of action to achieve your goal:
If I had a nickel for every time someone told me about their ambitious goals without having a clear plan to achieve them, I'd be a millionaire by now!
Creating goals is always exciting, but the real challenge lies in devising a strategy to adhere to and execute those goals.
Take, for instance, a goal I share with many: reducing time spent on social media. How do you actually accomplish this? My approach involves deleting Instagram from my phone and logging out of Facebook. This way, whenever I feel the urge to scroll through Instagram, I'm limited to the less user-friendly browser version, which naturally curbs my usage. Similarly, logging out of Facebook adds a layer of inconvenience whenever I want to sign in, prompting me to close Facebook and focus on other tasks.
The key is to select one goal each month and dedicate some time, say an hour, to crafting a practical plan for achieving it. This preparation sets the stage for success.
Allocate time for your goal in your calendar and set reminders:
Making your goal a part of your daily routine is a great way to boost your chances of success. If it fits, try setting aside a specific time in your calendar for your goal.
Adding goals to your calendar is also an excellent way to ensure that your goals are sustainable in the long run. There’s no point in pushing yourself to work hard and achieve a goal you cannot sustain.
Let’s say you want to make journaling a daily habit. Think about when it would work best for you – maybe early morning or later at night? Once you’ve figured that out, block off just 15 minutes in your schedule for this.
And here's a tip: set a reminder for that time. It's a small step, but having that daily reminder can help keep you on track. By scheduling like this, you're not just staying organized; you're actively reinforcing your commitment to your goal.
I set aside 15 minutes at the end of my workday to quickly journal what I got done that day, what I need to get done tomorrow, what went well, and what could have gone better.
Find an accountability buddy:
To give your goal-setting efforts an extra boost, consider implementing an accountability system. Pairing up with a buddy you can check in with and update on your progress can dramatically improve your success rate. In fact, having an accountability partner can increase your likelihood of achieving your goals by an impressive 95%!
This strategy doesn’t need to be complex or involve a group. Simply choose a friend and commit to sending them a weekly text update on your progress. They don’t necessarily have to reciprocate or even reply. Reporting your progress to someone helps keep you accountable, encourages regular self-assessment, and ensures you remain committed to your goals.
Honestly, this has been the most challenging part for me. It’s tricky to find a friend with whom I can be vulnerable and honest and feel I’m not bothering them. I’ve tried this with multiple friends and haven’t had any luck yet, so we’ll see how it goes.
Develop a strategy to handle temptations:
Having a game plan ready for those tempting moments that might throw you off track is super helpful when setting goals. Knowing what to do when you're tempted can make a difference.
A study from the University of Wyoming says having a strategy to handle temptations can seriously increase your chances of hitting your goals. They suggest a few neat tricks, like staying away from temptations in the first place, finding something else to do, changing up your situation, thinking about the temptation differently, or just using good old willpower to say no.
For example, let's say you plan to limit your alcohol intake to 4-5 glasses per week. What happens if a friend invites you to happy hour when you've already reached your limit for the week? Plan how you'll handle this. You might decide to join but opt for a non-alcoholic beverage like a soda, order food instead, or politely decline and suggest rescheduling for next week.
This tip was helpful when I completed multiple rounds of Whole30, the elimination diet. I needed a strategy for declining invitations to dinner when I knew I would be tempted by off-plan food.
No matter your specific goal, it's essential to have a strategy in place for those moments when you're tempted to stray from your path. This foresight can significantly increase your chances of staying true to your goals.
Regularly track your progress:
The antidote to wishful thinking is consistently measuring your weekly or monthly progress. This regular check-in helps you assess what's working well and identify areas for improvement.
To further enhance your chances of success, share these updates with your accountability partner. According to psychology professor Gail Matthews who conducted a study on effective goal-setting methods, this added layer of commitment can significantly boost your goal-achieving potential.
Embrace the non-linear nature of progress:
It's a common misconception that progress towards goals is a straight, upward trajectory. In reality, it often involves a series of ups and downs. Anyone who has ever attempted to lose weight knows this concept well!
Understanding and accepting this non-linear nature of progress is crucial. Being prepared for potential setbacks allows you to handle them more effectively when they arise.
What are your favorite goal-setting tips?!
These 11 tips are my tried-and-true methods for effective goal-setting and achievement.
Granted, formulating and achieving your goals isn’t always easy, but it’s definitely worth it! Using this process has helped me lose 15 lbs, start businesses and make thousands of dollars, and achieve a number of other personal goals like reading everyday.
Now, I'd love to hear from you: What strategies do you find most effective in reaching your goals? What are you aiming to accomplish in 2024 or just this January? Let's share our aspirations and inspire each other!
