We are well into the new year, and hitting the end of the time where it seems like everyone around you is ready to completely uproot everything about their lives to start fresh. Whenever January 1st rolls around, I like to make a list of things I want to accomplish in the next 12 months. Sometimes the goals are related to personal things that I want to change about myself or get better at acknowledging and, other times, it’s just something cool I want to do, like learning a new language. For example, this year I decided to start learning American Sign Language.
Regardless of what goals and resolutions you’re setting for yourself in this new year (or any time of year, really), it can be hard to stay motivated and keep track of what you’re doing. So, to help with that, I’ve spoken to a few college grads I know, plus some “real” adults, to see how they recommend making things happen.
Don’t overwhelm yourself with goals and resolutions.
“I learned [in a psychology class] that setting multiple goals almost guarantees that they won’t get done,” Katie Barry, a senior psychology major at Queens University of Charlotte, says. “[Y]our brain can only work on one [goal] at a time.” Who knew? Not me, that’s for sure. Instead of trying to accomplish all of your goals at one time, pick a single goal to focus on at first. Once you have that goal, sit down and figure out why it is you want to accomplish it and how you can do it. After you’ve thought about your intentions, it’s time to really break down the goal and make it easy for you to achieve.
One of the goals that Katie is focusing on right now is her personal health. By focusing on this one goal, she’s able to really break down what she needs to do to be more proactive about taking care of herself. For Katie, this includes going to the doctor (dentist, etc.) more often to keep up with her health. “It’s really easy to brush [appointments] off because it takes time, but it’s so important because you never know what could come of a visit,” she says. With a goal like this one, you’re forced to remember the importance of what you’re doing. Health goals on their own are important, but when they’re this specific, you really understand why.
Make your goals SMART.
Remember the goal that you wrote down at the beginning of the year? The one that you’ve probably already given up on? It’s time to revisit it. When you find something you want to accomplish, you need to make it a SMART goal. You might have heard of this when you were in high school (sorry to bring back those memories): it’s making the goal specific, measurable, attainable, realistic and timely.
“For me, the most important ones are setting a timeline and a way to measure my progress,” Jonathan Yagel, Vice President at Peak Money says. “It’s tempting to do something generic [like eating better or working out more], but put a little bit of work in to set a good goal, and you’ll reap the benefits as you pursue it.” He also points out that if a goal is too big, or too broad, you won’t be able to tell if you’ve achieved it, and that can be discouraging.
If you’re anything like me and you have to measure your success by numbers, then this will definitely help you. Instead of saying that you want to live a healthier lifestyle, you can say that you want to eat one serving of veggies at each meal and that you’re going to drink eight glasses of water a day. Since I have a goal of learning ASL this year, I can make it into a SMART goal by saying I’m going to practice signing for 30 minutes a day. If your goal is to write a book by the end of the yar, then you can break it down by monthly chunks. Plan the book in January and then write a number of chapters each month until it’s done, and then spend a few months editing. This can be easily transferred to a checklist, and helps you see that your new goal is possible!
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Track your progress and find accountability.
Whether you have a bullet journal where you track your progress or find a friend who’s ready to help you succeed at your goal, it’s important to find that accountability to keep you consistent. Chloe Brittain, the owner of Opal Transcription Services, says that consistency is vital. “I find that a key ingredient in achieving goals is consistency,” she says. “They say it takes three weeks to make or break a habit—whether that’s true or not, it definitely helps to get into a rhythm.” Chloe also suggests setting the bar lower to begin with because you don’t want to set yourself up for failure. If you say you’re going to work out, read, write or practice something for an hour, but can only manage 30 minutes or less, you’re going to get discouraged and give up on your progress so far. “It’s better to set the bar lower to begin with,” Chloe says. “So you can tick off your goals without too much effort.”
To track her own progress, Chloe uses an app called Strides to help her see progress visually. There are many other apps that you can use to do the same, or you can track progress the old fashioned way with a pen and piece of paper (most people use bullet journals). Habit trackers can be a fun way of tracking your progress without feeling the pressure of succeeding at your goal since it becomes a routine in your life.
One other option is to find someone who is working on the same goal as you. This is especially helpful for goals surrounding health and fitness. What better way to make sure you’re hitting that goal of 30 minutes in the gym every day then to go with a friend who wants to see you succeed? “Having someone keep you accountable, whether it be a friend, parent [or] significant other, can be really helpful,” Katie says. It’s important that you remember you aren’t in this by yourself!
Remember to forgive yourself.
Whenever we’re trying to learn something new or change an aspect of our lives, we tend to put an unnecessary amount of pressure on ourselves. Sometimes, we feel like failure isn’t an option. Because of this, it’s easy to give up and throw in the towel when it gets too hard. Why go through the disappointment of failing when you can give up instead, right?
It’s totally fine to mess up sometimes. You don’t have to work out every day to live that healthy lifestyle, and it’s certainly not the end of the world if you miss a day of practicing whatever you’re learning. You may have to go back and start over on one thing, but that’s fine. That’s life. Those little hiccups are how we learn, both about the task at hand and about ourselves. When goals are becoming too difficult for you to manage, you can also revisit it. If you find that you can’t make it to the gym for 30 minutes a day, try taking a 15-minute walk outside instead. Altering your goals to better fit your lifestyle isn’t a failure, it’s making these goals a part of your new daily routine. When it comes to my goal of learning ASL, I haven’t had the energy or carved out time to start practicing yet. Instead of getting down about it, I’ve been practicing the two phrases I do know. It’s not much, but it’s enough to remind me that it is possible.
Don’t let the pressure of the outcome outweigh the importance of the journey and progress you’re making to get there. The important thing is that you’re building habits to keep in your life long after this year is over.
Accomplishing your goals isn’t an all-or-nothing task. It’s long-term, difficult, and you don’t have to do it on your own. If you need help, reach out to your friends, family or even an internet forum and get the support you need. After all, most things in life are better with a buddy.