How to create attainable goals for the new year
I have never been someone who loves new year resolutions because I believe people should be setting goals for themselves year-round. Not only can goal setting provide a sense of accomplishment, but it is also shown to decrease symptoms of depression, anxiety disorders, and panic attacks. Zainal and Newman (2019) found that higher levels of optimism when goal setting led to greater reductions in depressive disorder, generalized anxiety disorder, and panic disorder. Goal setting gives you an opportunity to really think about what matters to you and why.
Now how do you create goals that actually feel achievable in some way? It is important that your first step is identifying your values. If you value your physical health, you may be considering setting goals around exercise. It is also important to think about what kind of exercise you like. If you despise running, setting a goal to complete a marathon may not be appropriate for you. You can focus on the exercise that you do enjoy, such as walking, pilates, strength training, etc. and create goals surrounding those types of physical activity instead. Whatever exercise you decide, you should be specific about your choice when setting your goal.
Next, you can think about how you would know when the goal is accomplished. Do you want to set goals around exercising for a specific amount of times per week or an amount of minutes per week? Do you want to attend a certain amount of exercise classes in 2026? When you are setting the parameters of the goal, ensure that the idea is something achievable for you. If you know that you are a night owl, setting a goal of going to a 5:00 am workout class five times a week may be unenjoyable for you. Additionally, think about the time you have to allot to your goal. If you know your schedule is jam packed on Tuesdays and Thursdays, it may make sense to consider setting exercise goals for Monday, Wednesday, and Friday instead. Do your best to work with the qualities you have to choose goals that make sense for your lifestyle. Lastly, consider the length of time you are setting the goal for. Are you hoping to keep up the new habit into 2027 or is the goal for a month ? You can choose what time length feels most attainable to you and create additional goals as the year progresses.
Happy 2026 goal setting!
Samhsa (2026). Setting Goals and Developing Specific, Measurable, Achievable, Relevant, and Time-bound Objectives. https://www.samhsa.gov/sites/default/files/nc-smart-goals-fact-sheet.pdf
Zainal, N.H. & Newman, M.G. (2019). Relation between cognitive and behavioral strategies and future change in common mental health problems across 18 years. Journal of Abnormal Psychology, 128(4):295-304. doi: 10.1037/abn0000428. PMID: 31045412; PMCID: PMC6707366.
