A DC Therapist’s 4 Tips for Goal Setting in 2024
Written By: Jane Lim, LICSW, LCSW
Happy New Year! Here is your friendly reminder to take a deep breath! How are you doing? For many, the holiday season can be one of the busiest times of the year which can make it difficult to reflect on the past year and look forward to the next. The new year can often bring mixed emotions and feelings. While it can be an exciting ‘refresh’ and opportunity for growth and change, it can also come with pressures and stress to achieve your resolutions. I say this with the hope that it feels validating to you that you are not alone with your mixed feelings. I know that some people enjoy using the new year as a way to reflect on the past year and look ahead to the upcoming one. It can be a helpful check-in on your goals and progress. As a Therapist in DC, understand that self-reflection and planning can be stressful and overwhelming. Some may feel discouraged or guilty when reviewing the progress of the past year’s goals. So, I’ve identified a few tips and tricks to help you set intentional, achievable goals for the year that align with your values and well-being.
#1: Identify How You’re Doing In the Present Moment
My first tip is to reflect on how you are emotionally and physically feeling currently. Think about what has been going well and what the challenges have been in your life lately. It can be helpful to identify the different ‘systems,’ as defined as different components/aspects of your life that form who you are as an individual. Some common systems are family, work, friends, spirituality, and health. By reflecting on these systems, it can help celebrate your wins while also identifying areas that can be worked on in the next year.
#2: Get Intentional With Your Goals
My second tip is to be intentional with your goals. Goal setting is an important part of change and it aids motivation. Sometimes we create goals that feel like Mount Everest so it’s important to establish goals with direction. A helpful framework I encourage my clients to use is SMART: Specific, Measurable, Achievable, Realistic, and Time-Bound. Using this format will help you create a thoughtful goal that supports you in setting yourself up for success to accomplish them. It’s important that your goals are specific because it’s much easier to accomplish something that is well-defined to help guide your understanding of what needs to be done in order for that to happen. Your goals should be measurable, so you can track your progress, which I will talk about soon. They should be achievable and realistic, so you don’t get discouraged and set yourself up for failure. Finally, they should be time-bound so you can keep yourself accountable for completing them by a certain time frame.
#3: Schedule Check-Ins With Yourself
My third tip is to schedule multiple check-ins with yourself throughout the year. Reviewing your progress is helpful because it allows you to recognize what has gone well and where there’s room for improvement. Setting aside time to reflect and celebrate your wins, no matter how big or small, can serve as a natural motivator that eventually leads to a compound effect on your wins. On the other hand, evaluating the challenges you are facing in reaching a goal of yours is the first step to reaching that goal because you can then tackle those barriers that are standing in your way. For example, if one of your goals for the new year is to incorporate journaling as part of your self-care routine, and you find that you’ve struggled with consistency, maybe upon reflection, you might find that one of the barriers to achieving this goal is forgetfulness. Now that you realize this barrier exists, you can attempt to tackle it by setting reminders for yourself, keeping your journal next to your bedside table, or making it a part of your morning/nightly routine so it is easier to remember.
#4: Practice Self-Compassion
Lastly, be kind to yourself. I think most of us at differing levels can struggle with perfectionism which can make it difficult to grow and progress. Be patient and give yourself grace as you work on the goals you set. I like to encourage my clients to speak to themselves with love and care, especially in moments where they might feel like they have failed or fallen behind. Write out encouraging affirmations or reminders for yourself when you do feel discouraged and disappointed. Self-soothing and encouraging self-talk is an important component to building resilience, as well as working toward and achieving your goals.
Go For The Go(a)ld!
The fact that you are taking the time to read this post is evidence of your motivation to spark positive change in 2024. This in itself is something to be proud of because taking actionable steps toward change is the hardest part, and you’ve already taken that one step. I want you to know that you are so capable of change even in moments when it may not feel like you are. Please remind yourself that you are doing what you can and it’s okay to have setbacks. I want you to feel empowered that you always have a choice to respond to those setbacks with grace and compassion for yourself, and this is just the start of another 366-day chapter of your life, what will you write on the pages?
Avoid the Anxiety and Stress of Goals Setting With the Help of a DC Therapist in the New Year!
Start the New Year with a renewed focus on your well-being with The Sterling Group. Whether you're in Washington, DC for in-person therapy or in Virginia for online sessions, our expert team is ready to guide you through setting achievable, value-aligned goals. Embrace 2024 with a blend of self-reflection and practical goal-setting, using our SMART framework: Specific, Measurable, Achievable, Realistic, and Time-Bound objectives. Remember to schedule regular check-ins with yourself to track progress and adapt as needed. Most importantly, practice self-compassion and patience in your journey of personal growth. Let The Sterling Group be your partner in navigating the complexities of emotions and ambitions this new year brings. Reach out to us and take a positive step towards a healthier, happier you.
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