The New Year often brings a sense of renewal—a time to reflect on the past and look forward to new possibilities. These can be positive thoughts, however, many of us start with grand resolutions only to see them fizzle out in a few weeks, or even sooner.

The problem generally isn’t a lack of motivation, although sometimes a resolution may be something we think we should do, rather than want to do, reducing the likelihood of success.

Another challenge with resolutions is they often lack structure and purpose. That’s where intentional goal setting comes in. By creating well-thought-out, actionable goals, we can make meaningful changes that enhance our wellbeing and set us up for long-term success.

Why Goal-Setting Matters for Wellbeing

Setting goals does more than just give you something to work toward; it can have profound effects on your mental health. Research in positive psychology shows that having goals provides a sense of direction, boosts motivation, and contributes to overall happiness.

Goals act as a roadmap, giving structure to our ambitions. Without them, we may feel lost or stagnant, which can lead to stress and dissatisfaction. However, not all goals are created equal. Vague or unrealistic resolutions like “be healthier” or “save more money” can quickly lead to frustration and burnout. The key is to set goals that are specific, actionable, and meaningful to you.

Setting clear goals

Many of you will have encountered SMART as an approach to goal setting.  It is a tried-and-tested method for turning aspirations into actionable steps. This framework transforms abstract intentions into clear objectives:

Specific: Define exactly what you want to achieve.

Measurable: Ensure you can track progress.

Achievable: Set goals that are realistic and within your control.

Relevant: Align goals with your values and priorities.

Time-bound: Set a deadline to create urgency and focus.

How to Set Intentional Goals

1. Reflect on the Past Year

Before looking ahead, take a moment to look back. What were your biggest achievements? What challenges did you face? Reflection is a cornerstone of intentional goal-setting because it helps you identify patterns, strengths, and areas for growth.

Try this exercise: Write down three things you’re proud of from the past year and three things you’d like to improve. This will provide clarity on where to focus your efforts moving forward.

2. Remember Your Core Values

Goals that align with your personal values are more likely to succeed because they resonate deeply with what matters most to you. For example, if family is a core value, your goal might focus on spending more quality time with loved ones.

Take some time to list your top five values. Use these as a foundation for creating goals that feel meaningful and motivating.

3. Create your Goals

Once you’ve identified your priorities, use the SMART framework to craft your goals. Let’s look at a practical example of how to apply this step-by-step:

An example: Building a Healthier Lifestyle

Identify the Goal:  A vague resolution: “I want to be healthier this year.” What does this mean in practice?  How will you know when you have achieved it?  SMART version: “Walk for 30 minutes, five days a week for the next two months.”

Break It Down:

Specific: Walking is the activity, and 30 minutes is the duration.

Measurable: Track the number of days you walk each week in a journal or app.

Achievable: Start with walking—a simple, low-barrier activity that fits into most lifestyles. Make it realistic and manageable for your life

Relevant: This aligns with the value of prioritizing physical and mental health.

Time-bound: The goal has a two-month timeframe, after which progress can be reviewed.

Create a Plan: Setting out a clear goal won’t make it happen. A plan is also needed. In this example we might include:

Set a reminder on your phone for a consistent time each day.

Choose a safe, enjoyable walking route.

Prepare a backup plan for bad weather (e.g., an indoor walking video or treadmill session).

Track Progress: Use a fitness tracker or a simple habit tracker to log each walk. Seeing consistent progress can boost motivation.

Reward Small Wins:  Celebrate milestones, such as completing the first week or hitting your monthly target. Choose rewards that align with your health goals, like treating yourself to a new audiobook to enjoy on your walks.

Overcome Challenges

Even with the best intentions, life can get in the way. When setbacks happen, practice self-compassion. Research highlights that treating yourself kindly during failures can reduce stress and improve resilience.

Another helpful technique is “if-then” planning. For example: “If I miss my morning walk, then I’ll go for a walk after dinner.”

Anticipating potential obstacles and planning alternatives ensures you stay on track without feeling defeated by setbacks.

Goal setting as a Journey

A benefit of intentional goal setting is that it’s a dynamic process. As life evolves, your goals may need to adapt too. That is fine, so regularly review your progress, celebrate your achievements, and adjust your goals as needed.

Goal setting is about growth and positive changes. By approaching this year with a clear plan and a mindset of self-compassion, you’ll not only achieve more but also nurture your overall wellbeing.

Take Action Today

Whether it’s prioritising self-care, strengthening relationships, or advancing your career, intentional goal setting is the first step toward creating the life you want.

Start today by setting one clear goal.