SMART Goals: Because Resolutions Are So Last Year

Not everyone is a Type A list-maker who gets an absolute dopamine rush from checking things off. But that’s me. Give me a highlighter, a fresh notebook, and a to-do list, and I’m in my happy place.

Honestly, shopping for school supplies was always my favorite part of back-to-school season. Forget the new shoes. I wanted notebooks, pens, and Post-its. Heaven. To this day, my favorite gifts are journals and pretty notebooks. There’s just something magical about a blank page and the promise of fresh goals.

I own it. I love structure. I love goals. I even love a good color-coded system that no one but me will ever understand.

But I also know not everyone works that way and that’s okay.
Maybe you’re the kind of person who writes goals on sticky notes and loses them in your purse. Or maybe you avoid setting goals altogether because the thought of “failing” at one makes you want to take a nap instead.

January hits and suddenly everyone’s shouting “New Year, New You!” like we’re all about to become completely different humans overnight. Spoiler alert: we’re not.

Here’s the truth, you don’t need a new you. You just need goals that make sense for the real you.

The you who sometimes crushes it and sometimes eats popcorn for dinner.
The you who wants to grow but also wants to enjoy life.
The you who doesn’t need another “resolution,” but could use a little direction.

That’s where SMART goals come in.

As an occupational therapist, I live and breathe this stuff. We love goals. They’re basically our bread and butter. Goals are the foundation of how we help people build better, more functional lives. Honestly, they work just as well for real life outside the clinic too.

So What Exactly Is a SMART Goal?

SMART goals aren’t fancy or complicated; they’re just structured in a way that helps you succeed instead of flame out by mid-January.
SMART stands for:

S – Specific: Clear, detailed, and focused. “I want to get healthier” is vague. “I want to walk 10 minutes every day after dinner” is specific.

M – Measurable: You can track it. Whether it’s minutes walked, books read, or water bottles refilled, you should be able to measure your progress.

A – Achievable: Big dreams are great, but if your goal requires 25 hours in a day, it’s not happening. Start where you are and build from there.

R – Relevant: It should matter to you, not what your best friend, your favorite influencer, or your mom thinks you should do.

T – Time-Bound: Give yourself a timeline. It creates accountability and helps you celebrate your progress instead of losing steam.

How to Figure Out Good Goals

Start by asking:

• What’s something I want to feel differently about this year?

• What’s been getting in my way?

• What’s one small thing I can actually change this month?

Your goal might be about fitness (like building endurance or feeling stronger), self-care (taking a break before burnout), or spiritual growth (like reading your Bible more regularly). The category doesn’t matter. What matters is that it’s meaningful to you.

Putting SMART Goals Into Practice

Let’s make it real. Here are a few SMART goals I have already helped clients set up for this year, and yes, they’re all about progress, not perfection.

Goal #1: Spend more intentional time in my Bible.
Instead of “I want to read my Bible more,” the goal is Read one chapter every morning before checking my phone. It’s specific, measurable, realistic, and starts my day on a positive note instead of diving straight into chaos and notifications.

Goal #2: Cut down on screen time.
Not “I’m giving up my phone” — that’s not happening — but No scrolling after 9 p.m. It helps you actually rest instead of doom-scrolling and wondering why you can’t sleep.

Goal #3: Move my body more consistently.
No unrealistic gym pledges or “I’m going to work out every single day” promises. The SMART goal is Take a 15-minute walk after lunch three times a week. Manageable, trackable, and easy to build on once it becomes routine.

Goal #4: Eat more veggies (and less takeout).
We are not cutting out everything fun, but we are aiming to cook at home at least four nights a week and add a vegetable to every dinner. It’s doable, it saves money, and it keeps you from pretending fries count as a vegetable.

SMART goals don’t have to be big or dramatic. They just need to make sense for you. Small, specific shifts like these build momentum and that’s how real change happens.

How Many Goals Should You Have?

Here’s the secret: not too many.

If you’re juggling 14 “new year goals,” you’re not motivated, you’re overwhelmed.
Start with 1–3 realistic goals that you can actually focus on. Once those habits feel natural, add more.

Think of it like building muscle. You don’t try to lift the whole gym on day one. You start small, practice consistency, and increase your load over time.

Small Changes, Big Impact

SMART goals aren’t about overhauling your life overnight. They’re about steady, realistic progress. The kind that actually sticks after the confetti settles and the “New Year, New Me” energy wears off.

Because real change usually doesn’t look flashy. It looks like choosing to move your body for ten minutes when you don’t feel like it. It’s taking a deep breath before reacting. It’s drinking water before that third cup of coffee. It’s saying “no” to things that drain you and “yes” to things that fill your cup, even if it’s just sitting quietly for five minutes without your phone.

Those little wins add up. They might not be Instagram-worthy, but they’re life-changing when they start stacking on top of each other.

Every time you follow through on a goal, you build confidence, independence, and trust in yourself. That’s where the real magic happens. Not in doing it all perfectly, but in showing up anyway.

That’s what Occupational Therapy is all about. Helping people live their best lives, on their own terms, by building habits and routines that actually work for them.

Forget the “New Year, New You” pressure. You don’t need to reinvent yourself; you just need to keep moving forward. One small, intentional step at a time.

Set goals that matter to you. Make them SMART, and give yourself permission to be human while you work on them.

Progress, not perfection is what creates lasting change.

You’ve got this, but if you need help figuring out your goals, breaking them down, or just need a cheerleader with coffee and sarcasm, you know where to find me.

📞 Call us at (402) 940-8181
📧 Email us at [email protected]
💻 Learn more at www.DRMwellness.org

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