With the New Year just around the corner, many of us set our eyes on ambitious ideas for self-improvement for the year ahead. Setting goals is important for personal development, however, studies show that setting too many or big goals can lead to burnout and can result in the loss of motivation. The secret to achieving goals is in creating small, manageable goals. Bite-sized wins can build momentum and keep you motivated.
Instead of setting goals for drastic change, break your big goals into smaller ones. Micro-goals will help keep on track and help you avoid distractions or making up excuses. Small wins can be very powerful, as they provide positive reinforcement and make progress feel rewarding and sustainable. Achieving small goals can help bigger tasks seem more achievable and help build clarity and confidence to take on the next step.
For example, instead of committing to running a 10k when you’re struggling to make it to the gym, start with a small goal, like taking a 10-minute brisk walk daily. The following week, alternate between walking and jogging for 10 minutes. Slowly increase the intensity until your workout routine becomes part of your daily habit. Celebrate every small win along the way, no matter how small the goal may be.
Tips for Setting Small Goals that Stick:
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- Start Small: The smaller the goal, the better. If your goal is to read an hour each night but it feels overwhelming, aim to just open the book and see how far you make it. Then update to a few pages. Make a goal small enough that it is something you can’t fail at, and it’ll help build and reinforce the habit until it becomes second nature.
- Attach Goals to Existing Habits: Make your new goal something that fits easily into your routine. For example, if you want to meditate for 5 minutes each morning, do it while your coffee is brewing. Seamlessly incorporating goals into your existing routine will set you up for success.
- Track Your Progress: Keep a simple list with a “Yes” or “No” column. At the end of the day, check off whether you achieved your small goal. This small act of checking off your list can boost motivation as you see your progress.
- Don’t Grow Too Fast: Resist the temptation to quickly increase your goals once they feel easy. If you go from reading one paragraph to several each day, you may lose motivation if the growth becomes unsustainable. Stick to your micro-goals and your growth plan.
- Accountability Helps: Share your goals with friends or family who can check in on your progress. Having someone hold you accountable makes it harder to avoid your goals, no matter how small they seem.
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This year is the year for the new you! By starting small and staying consistent, 2025 can be the year you build new habits, grow your personal development, and to improve your mental health. You’ve got this!