Getting Motivated and Setting Goals that Stick
As the New Year approaches, many of us find ourselves reflecting on the past year and wondering how we can make the upcoming one more meaningful, happy, and productive. Setting goals and finding motivation can feel overwhelming, especially if life has thrown challenges our way. However, with some planning and self-reflection, 2025 can become a great year.
Here’s our top tips for starting the New Year well:
Before diving headfirst into goal setting, take time to reflect on 2024. This can help you to identify and celebrate your wins, spot the challenges you overcame and ponder the struggles that continue to add to your stress levels.
Take time to write down:
What went well? Acknowledge your achievements however small they might feel.
What didn’t work? Identify obstacles or habits that made life more difficult.
How did you navigate the challenges you overcame? Consider how you got through tough times and what you learnt about yourself from this.
What continues to be a struggle? There are often things going on that continue to be challenging and draining. Identify these and look at how you have tried to manage these so far.
When setting goals for the New Year, focus on being realistic. Big goals can feel daunting so break them into smaller, achievable steps. For example, if your goal is to improve your mental health, start with going for a 20 minute walk every other day, booking an appointment with your GP by the second week in January or journalling three times a week for 15 minutes. By focusing on small, achievable and consistent actions, you’ll build momentum and see significant improvements quickly. Break goals down so that they are SMART:
Specific: Clearly define what you want to achieve.
Measurable: Determine how you’ll track progress.
Achievable: Set goals that are challenging but realistic.
Relevant: Align them with your values and long-term vision.
Time-bound: Set deadlines to stay focused.
Now you have identified your goals, you need to find a way to make them happen. One of the most effective ways to do this is to schedule your activities. By setting aside dedicated time for the things that matter most, you create a structure that supports consistent action and minimizes procrastination. One way to think about this is to treat goals like appointments. You wouldn’t miss an appointment with your dentist or GP, so treat your scheduled goals in the same way. You can use reminders in your phone or calendar to help you and set alerts and notifications as prompts, so you don’t forget. You can also build your new goals into your existing routine by tagging it on to something you already do to improve your chances of doing it, for example: if you want to go to the gym more, make a plan to go to the gym on your way home from work.
Remember: The more you do; the better you feel! We often wait to feel motivated before tackling our tasks, but motivation is the result of momentum, not its cause. Each small step you take, no matter how insignificant it might seem, creates a ripple of progress that boosts your confidence and energy. Completing even one item on your to-do list can spark a sense of accomplishment, making the next task feel easier. The act of doing replaces doubt with purpose and transforms procrastination into productivity. So, instead of waiting for inspiration to strike, start small—take one step forward. With each action, you’ll feel more in control, more capable, and, ultimately, better equipped to tackle whatever comes your way.
Taking care of your physical, emotional, and mental health is essential to stay motivated. In can be easy to start the New Year on the wrong foot because the Christmas break naturally disrupts our routine and diet. As much as possible, try to create opportunities for good sleep, time outdoors and staying hydrated. Reflect on what has worked well for your mental health in recent times and stick to this as much as possible to help you stay on track.
It’s absolutely okay if things feel like too much of a struggle or you don’t know where to start. Change is difficult. Try to talk to a friend or relative who can support you to move in the right direction. Speaking to an Accredited Therapist is also useful. Click on the link below to get in touch.