Making New Year’s resolutions is a yearly tradition for many of us. But sometimes, it is disappointing when January comes around again and we have not accomplished all of our goals from the previous year. If you’re hoping to set goals you’ll actually stick to this January, look no further – our Maryland mental health providers at Triumph Behavioral Health are here to help.
Today, we’re diving into a few top tips to help you set (and keep) your best New Year’s resolutions yet! Let’s get started…
#1: Prioritize, Prioritize, Prioritize
It can be tempting to set goals about numerous different topics. For instance, you might want to start exercising, eat healthier, spend more time with family, get a promotion, read more books, volunteer for a charity, and try a new hobby. While it would be great to improve in all of these areas, setting too many goals can actually be overwhelming and make it less likely that you will accomplish any of them, according to research from UC Davis.
Instead, we suggest prioritizing two or three things that are the most important to you and focusing on those goals. This will mean that you can devote more headspace to the areas that are the highest priority and set yourself up for success in those avenues.
#2: Plan Out How You Will Achieve Your Goal
Let’s say that you are setting a goal for the new year that you would like to improve your mental health. This is a pretty broad goal, and it can help you achieve it if you set some specific benchmarks along the way. For example, you might want to explore the benefits of psychotherapy if you are struggling with anxiety or depression. Maybe you will begin by researching wellness centers in Maryland and then find a nurse practitioner therapist who can help you achieve your goal of bettering your mental wellness.
You also might consider seeing a licensed behavioral health practitioner who can help you address medication management. While medication is not the only solution for mental health challenges, it can be an effective tool in managing the symptoms of concerns like attention deficit disorders (ADD and ADHD), impulse control disorder, or bipolar disorder, to name a few.
#3: Keep Your Goals Specific
When you set a vague and far-reaching goal such as “be more healthy,” the criteria for success are not clear. It is more effective to set goals that clearly delineate what it means to succeed. For example, your goal to “be more healthy” could be broken down a few different ways that will be more specific. Here are some examples of specific goals that we could create instead of the vague goal of being more healthy…
Go for a walk three times per week.
Add a vegetable or fruit into at least one meal per day.
Join a gym and attend the gym twice per week.
Those are just a few examples, but you can see the difference easily. With a vague goal, you might be overwhelmed by the different possible routes for achieving it. With a specific goal, you can measure your success along the way and you can better stay on track for success.
#4: Reward Yourself Along the Way
Per research from Harvard Health Publishing by Harvard Medical School, rewarding yourself incrementally as you make progress toward a larger goal can be an effective way to stay on track and remain motivated to succeed. For example, if your goal is to run a marathon this year, you don’t need to wait until you cross the finish line to pat yourself on the back. You can create some milestones along the way that will earn a celebration.
Maybe every time you go for three runs during the week, you treat yourself to your favorite dinner. When you run a half marathon as part of your training, you might reward yourself with those new headphones you have been eyeing. Don’t be afraid to celebrate the small wins along the way – in the long run, you’ll be helping yourself get to that big win, too!
#5: Set Positive Goals Over Negative Ones
One study from the Public Library of Science (PLOS) looked into how effective different types of New Year’s resolutions are and evaluated success rates one year after the goal-setting took place. The researchers found a statistically significant outcome when comparing “approach-based” vs. “avoidance-based” goals. What does that mean in layman’s terms?
“Approach-based” goals are those focused on approaching something. They typically use positive language and prompt the goal-setter to do something rather than not to do something. Some examples of approach-based goals include…
Go to the gym three times per week.
Improve my skills at knitting.
Read 10 books this year.
As you can see, “approach-based” goals are positive in nature. They encourage you to do something, try something new, or engage in a positive behavior. “Avoidance-based” goals, on the other hand, are about not doing something or quitting a negative behavior. Here are some examples of avoidance-based goals…
Quit smoking.
Cut out carbohydrates from my diet.
Feel less anxious.
The study from PLOS found that approach-based, or positive, goals are 11% more effective than avoidance-based goals. So, if you are hoping to set effective goals this New Year’s, consider making them positive and encouraging in nature.
Resolve to Care for Your Mental Health this New Year
One of our favorite New Year’s resolutions? Deciding to prioritize your mental health and well-being. That goal can take on many different forms, from exploring the benefits of psychotherapy with a Maryland mental health provider to learning about medication management. Whichever kind of support you’re looking for, our team at Triumph Behavioral Health is here to help.
We are a Maryland wellness center that is dedicated to listening, supporting, and understanding our clients no matter where they are on their behavioral health journeys. If you are looking for a Baltimore County therapist, therapy in Arbutus, or support in the Towson area and beyond, we are your go-to provider. You can even schedule therapy appointments online and get a same week therapy appointment with us!
So what are you waiting for? Get in touch with us today to take the first steps toward your better tomorrow. At Triumph, we care.