Alexander Jendrusina, Ph.D., Counselor with the Faculty and Staff Counseling and Consultation Office, shares tips for helping with your goals for 2025.
Happy New Year! With the beginning of 2025, you may be thinking about what you would like to do differently this year. You may have a professional goal. Or you may want to focus on health and well-being. Setting a goal for an entire year can feel quite challenging (not to mention following through for twelve months). Here are some tips - "do’s and don’ts" to help you achieve your New Year goals!
Do Add Rather Than Remove
Instead of trying to decrease something in your life, like sweet treats, focus on increasing something that aligns with your goal. For example, commit to including a serving of vegetables at each meal instead of cutting out chocolate or cookies. This approach might also mean setting a goal of taking three walks a week, rather than saying you’ll spend less time on the couch. Research supports the idea of creating goals that encourage positive actions rather than avoiding negative ones.
Don't Set a Year-Long Goal
Consider focusing on what you'd like to achieve in January rather than the entire year. If you prefer a year-long goal, break it down into smaller, realistic tasks. For instance, if you’re training for a marathon, whether literal or metaphorical, think about the first manageable steps you can take now, rather than all at once.
Do Expect Setbacks
Change is challenging, and everyone experiences missteps. When a setback occurs, remember that it’s part of the process, and it’s okay. Having a mantra or statement to remind yourself during these times—such as, "Progress, not perfection"—can help you stay resilient. Restarting a step toward your goal is a healthy and constructive part of your journey.
Don't Create Goals Based on "Shoulds"
Resolutions often stem from vague notions of what we think we "should" do, making them harder to achieve. Instead, ensure your goals are personally relevant. Align them with your core values—like family, health, or career advancement. When your goals resonate with what truly matters to you, it becomes easier to stay motivated and achieve them.
Do Be Kind to Yourself
In every way possible, practice self-compassion while pursuing your goals. Celebrate your successes, no matter how small. Make your journey more enjoyable by acknowledging factors like time or resources that may affect your progress, and find solutions where you can. Also, asking for support can be an act of self-kindness. Exercising with a friend or family member (pets included) or joining a class can create accountability and add joy to your experience. Remember, professional help is always an option too.
Setting goals can be an achievable and rewarding experience that enhances both your well-being and personal growth in 2025. Embrace the journey and be patient with yourself as you progress toward your goals. Want to read more? See this article about SMART goals and New Year Resolutions.
Need More Support? We’re Here for You
If you want to learn more about professional mental health services, explore strategies for goal setting, or just learn more about general support, counselors are available to provide confidential services at no charge. If you work on an academic campus, reach out to the Faculty and Staff Counseling and Consultation Office (FASCCO) at 734-936-8660 or via email at [email protected]. If you work at Michigan Medicine, reach out to the Office of Counseling and Workplace Resilience (OCWR) by calling 734-763-5409 or sending an email to [email protected].
