Tips For Intentional New Year Goals 

As we head into another new year, it is common to find ourselves reflecting on where we have been, what we may have accomplished and what we may want to change or work towards. Many people find it helpful to set goals or intentions with each passing year, to help them strive towards growth.

Below are a few tips to help support the goals or intentions that you may have for the new year: 

Understand the Stages of Change

Once you have identified what your goal is, it is also important to understand what stage of change you may be in. James Prochaska PhD & Carlo DiClemente PhD were the creators of the Transtheoretical Model (TTM) of Change. This model is a cyclical process to assess where you might be in the process of creating healthy change. The stages include: Precontemplation, Contemplation, Preparation, Action and Maintenance.

Many people often jump straight into the action phase trying to implement a new behavior and often find it difficult to maintain. In the first stage, there is a problem that exists or change that is needed but you may find yourself in denial about this. As you transition into contemplation there becomes more acknowledgement and consideration to change.  In the preparation stage you are now serious about change and creating a plan of action. You may find yourself researching, reading self -help books, starting therapy or another program to support your change. Now you are ready for the action stage, where the change happens along with the anticipation for barriers and triggers to maintaining change. Finally, maintenance occurs once the change has occurred for over 6 months and includes the necessary tools to combat relapse into old patterns.

Knowing where you are and ensuring that you do not just jump into action towards your goals can help you create a more intentional approach to reaching and sustaining your new year’s intentions. 

What’s My Why?

Another helpful tip for creating intentional new year goals is understanding your why. Understanding your why really comes down to what is motivating you to make this change, goal or intention.

There are 4 forms of motivation. The first is external motivation. This may mean that your why is due to external factors such as another person may want you to pursue your goal. The second is introjected which is motivation often regulated by complying to a set of standards or rules. The third is identified which is motivation regulated by your personal values and finally the fourth is intrinsic motivation which is motivation regulated by your own interest and inherent satisfaction. Understanding what is driving you can help you stay intentional about your goals.  

Positive Reinforcement 

Finally, it is important to identify that change is a process. Therefore, consider adding positive reinforcement into your process of change. Positive reinforcement allows you to acknowledge positive behaviors and attach a positive outcome or reward. This may help you remain motivated and prevent relapsing to previous behaviors as you progress through maintaining your changes.  If you are needing any support identifying or making positive changes as you head into the new year, please do not hesitate to reach out for a consultation. 

About Mariah | View Profile

Mariah Sylvia is a licensed professional counselor and trauma-informed practitioner. She specializes in anxiety, stress management, body image issues, and perfectionism in adults.