New Year Resolutions- using SMART goals to boost your mental health

With the New Year rapidly approaching, many of us will be considering making New Year resolutions. But, are they worth it?

Goal-setting is a common technique within Cognitive Behavioural Therapy which encourages focus and clarity when working on ways to improve our mental health.

When considering your goals, it is important to be specific so as not to feel overwhelmed by the challenge ahead. You can do this by ensuring that your resolution meets the following SMART framework:

• Specific

  Make your goal as specific as possible to avoid feeling overwhelmed. Use action words where possible.

• Measurable

  Make sure you can monitor your progress at regular intervals, so that you are motivated to continue. I would also suggest rewarding yourself at regular intervals, as you recognise yourself becoming closer to your goal. These rewards don't have to be grand or expensive. They may be to make 15 minutes for yourself to have a relaxing bath, or to go to your favourite outdoor spot for a walk.

• Achievable

  It might seem simple but it’s easy to fantacise over grand changes that, when we really consider them, aren't workable within our everyday lives. Aiming to spend 2hrs in the gym each day around work, a social life, and our all important sleep will soon become laborious and very easy to find reasons to abandon. Whereas, 30 minutes a few times a week may be much more achievable.

• Realistic

  Similarly, keeping your goal realistic will keep you motivated. Don't forget that whatever time you want to dedicate to achieving your resolution will need to be taken from another area in your day to day life.

• Time-Bound

  Giving yourself a clear time frame to see progress will ensure that you do not lose focus throughout the year!

  Here is an example of making a goal a SMART one:

  We can change “This year I will become fitter” to “Each month, I will go the the gym for 30 minutes 3x per week”

  At the end of each month, you may then choose to reward yourself by taking a walk by the seafront with a friend or setting aside 1hr with your favourite book and cup of tea.