New Year, New You! We’ve all heard this phrase over the years, and it has become a tiresome but regular reminder of our expectations for ourselves leading into January. The new year is a blank slate, and most of us enter the first month with a list of goals we want to achieve. Most New Year's resolutions focus on fitness, mental health, and financial goals. The intention behind each goal is always the same: the desire to do better and be better. However, let’s be honest here—more often than not, we end up biting off more than we can chew.
So, how can we make our resolutions last? The SMART method for goal setting is a scientifically proven technique for lasting change.
Step 1: Make It Specific
Define your goal with clarity. A vague goal like "I want to lose weight" isn’t enough. Instead, aim for something more concrete, such as:
- "I want to work out twice a week."
- "I want to run a 10k this summer."
- "I want to consult a nutritionist to better understand my dietary needs."
Step 2: Make It Measurable
Establish how you’ll track your progress. Ask yourself:
- How many times a week will I work out?
- How will I monitor my fitness improvements?
- What metrics will I use to measure my nutrition goals?
Step 3: Make It Achievable
Ensure your goal is realistic and within reach. Consider:
- When can I fit workouts into my schedule?
- Can I involve a friend to help me stay accountable?
- Are there financial costs associated with this goal, and can I manage them?
Step 4: Make It Relevant
Check that your goal aligns with your current priorities and values. Reflect on:
- Is now the right time to pursue this goal?
- Does it support what’s most important in my life right now?
Step 5: Make It Timely
Set a clear deadline to stay motivated. Choose a timeline that resonates with you and keeps you focused. Decide on a timeline, such as:
- Conducting a progress check-in after three months.
- Using an upcoming event like a wedding or vacation as a target date.
Example of a SMART Goal
"I want to improve my fitness this year by exercising at home three times a week with a personal trainer. I’ve budgeted for the cost, making this goal achievable. It aligns with my values, and I’ll assess my progress after three months to track improvements."
Remember, this isn’t just about setting goals but about creating the lifestyle of your dreams. Research indicates that it takes 21 days to establish a habit. Moreover, neuroplasticity reveals neurons that “wire together, fire together.” Essentially, by setting your goals and sticking with them, you are rewiring your brain for success.
This coming year, set intentions and not just goals. Always remember you have what it takes to make your dreams a reality!
Dr. Shimi Kang MD, FRCPC
Mental Wealth, Addiction & Motivation Specialist
Global Speaker, Media Expert & #1 Best-Selling Author
Clinical Associate Professor, University of British Columbia
Dr. Shimi Kang is an award-winning Harvard-trained doctor, researcher, and keynote speaker specializing in the science of motivation. She founded Future-Ready Minds, is the host of ‘Mental Wealth with Dr. Shimi Kang’ on YouTube, and is the author of the #1 national bestselling parenting book ‘The Dolphin Parent.’ Her work focuses on mental health, addiction, and brain-related conditions, offering assessments and treatments like psychedelic-assisted therapy and more. She has received numerous awards, including the YWCA Woman of Distinction Award, the Governor General’s Medal, and the Diamond Jubilee Medal for her leadership in mental health, education, and community service.
Manjot Mann
Counsellor, MA, RCC
Compassionate Journey Counselling
Manjot Mann is a Registered Clinical Counsellor with a Masters in Counselling Psychology from Yorkville University. She works with adults and families from various backgrounds, helping them navigate their past experiences while working towards a vibrant future. Manjot is passionate about supporting her clients as they uncover their strengths and potential. In addition to her counseling practice, she offers valuable advice through her successful column, ‘Ask Manjot,’ where she discusses topics around mental health and navigating cultural expectations, boundaries, and more. You can find Manjot on Instagram at @askmanjot.
