As the New Year approaches, the air fills with a sense of renewal and opportunity. It's a time when many of us reflect on the past year's journey and set our sights on what lies ahead. Setting goals for the New Year is a tradition as old as time, serving as a catalyst for personal growth and achievement. But how do we set goals that inspire us, push us forward, and are realistically achievable?
A great podcast to listen to is by Dr. Andrew Huberman, a neuroscientist and professor, who makes goal setting less intimidating and more impactful. Take a listen here: The Science of Setting & Achieving Goals and read on!
Here's a guide, with the help of our own experiences, Burn Club Plussers experiences, and Hubermans expertise to setting meaningful goals for the New Year:
Reflect on the Past, Envision the Future
Before setting new goals, take a moment to reflect on the past year. Really block out time here from all distractions and find yourself a quiet spot to think. What were your successes and setbacks? What lessons did you learn? Reflection provides valuable insights that can shape your future goals.
Envision what you want the upcoming year to look like. Imagine the accomplishments, the personal growth, and the happiness you wish to achieve. Huberman emphasizes the importance of having clear, defined goals. He suggests visualizing not just the end goal but the process required to achieve it. This mental rehearsal can prepare the mind and body for the tasks ahead and increase the likelihood of success.
Personally, this exersize of visualization really helped clarify the larger goals and all its smaller steps. It can be in the form of a mental exersize, a Pinterest collage, or even a magazine collage. Whatever works for you to really see what you want clearly.
Set SMART Goals
SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This framework helps in setting clear and attainable objectives. For example, instead of saying, "I want to be healthier," a SMART goal would be, "I want to exercise for 30 minutes, five days a week, and eat five servings of fruits and vegetables daily."
Break Bigger Goals into Actionable Steps
Large goals can often seem daunting. Break them down into smaller, manageable tasks. If your goal is to write a book, start with writing a certain number of words each day or outline one chapter per week. Small steps lead to big achievements over time and provide the opportunity to celebrate along the way!
Dopamine, a neurotransmitter associated with pleasure and motivation, plays a significant role in goal setting and achievement. Huberman advises understanding how to manage and optimize dopamine levels through rewarding progress, breaking down goals into smaller, achievable tasks, and maintaining a balance between challenge and reward.
He also discusses how moderate stress can be beneficial in the context of goal setting. It can enhance focus and performance, acting as a motivator. However, managing stress levels is crucial, as too much stress can be counterproductive. Along with self care and life balance, breaking up goals can be a great way to manage the stress and not overwhelm oneself with a large goal.
Hold Yourself Accountable
Keep track of your progress and celebrate small victories along the way. Consider maintaining a journal or using an app to monitor your journey towards your goals. Or if you, like me, prefer using the old fashion pen and paper, try an accountability tracker. Not only is it satisfying to mark off each day’s goals, but it is also a visual reminder of your progress
Click here for the radial symmetry Trackers we use (like you see here).
Dr. Andrew Huberman emphasizes the importance of strategic goal setting and accountability. According to Huberman, sharing goals with others can sometimes trigger a premature sense of accomplishment, reducing the drive to actually achieve the goal. He suggests a more nuanced approach: share your goals selectively with those who can offer constructive feedback or support, rather than seeking widespread validation.
Huberman also highlights the value of internal accountability, where setting clear, measurable objectives and regularly reviewing progress can significantly enhance motivation and likelihood of success. He encourages individuals to leverage the brain's reward system by celebrating small wins along the way, which can sustain momentum and foster a sense of achievement throughout the journey toward larger goals. By understanding the neurological and psychological aspects of goal setting and accountability, individuals can tailor their approach for maximum effectiveness and personal fulfillment.
Prioritize Self-Care
While pursuing goals, remember to prioritize your well-being. Set goals that encourage a balanced life, incorporating elements of work, rest, play, and personal growth.
In his podcast, Huberman speaks about creating an environment conducive to success. This includes managing distractions, ensuring adequate sleep for brain function, and considering the timing of tasks aligned with individual circadian rhythms.
Self-care isn't just about relaxation; it's about doing what's necessary to maintain your mental, emotional, and physical health.
Embrace Flexibility
Life is unpredictable, and your path to achieving goals may need to adjust. Be flexible and open to change. It's important to remember that the path to any worthwhile achievement is often laden with obstacles and setbacks. Rather than viewing these as failures, consider them part of the learning and growth process.
If an approach isn't working, pivot and try something new. Flexibility helps you stay resilient and persistent.
Stay Positive and Patient
Goal setting is an optimistic endeavor. Stay positive and patient with yourself. Some goals will require more time and effort than anticipated. Embrace the journey, learn from the process, and keep pushing forward.
One thing Basia loves to do is create affirmations that she can personalize using Canva. She have them show up on her phone so she can be reminded about her goals, ambitions or just to provide a little motivation everyday to keep at it. Check out her blog post on How to Create a Set of Themed Affirmations in Canva.
As you embark on this New Year, remember that setting goals is about more than just listing desires—it's about creating a roadmap for a fulfilling year ahead. It's about understanding where you are, deciding where you want to be, and taking proactive steps to get there. With thoughtful planning, commitment, and a positive mindset, you're well on your way to making this New Year a truly transformative one.
Remember also that goal setting isn't only confined to the start of a new year; it's a beneficial practice that can be undertaken at any time. Engaging in goal setting sessions throughout the year allows for continuous growth, adaptation to change, and the ability to seize the moment whenever inspiration strikes.
Happy goal setting!