The first few days back to work in January can be gruelling. Christmas over, eaten a bit too much, partied a bit too hard, and now we have to put our best selves back out into the world despite wanting to rollover and take an extra hour or two in our lovely warm beds – it’s hibernating season after all! Stop and wonder then, why so many New Year’s resolutions never see the light of day and stop feeling guilty if you have already failed at one or more of your New Year’s resolutions.
If you’ve ever set a goal with the best of intentions only to abandon it weeks (or days) later, you’re not lazy, broken, or lacking willpower. You are a human. For many people, goal setting at this time of the year feels overwhelming, discouraging, or even pointless because past attempts haven’t worked. Here’s some good news: the problem usually isn’t you, it’s the way goals are being set and managed. This blog aims to help you to identify your weak spots (think Achilles heel) and simplify your approach to goal setting and goal achieving.
There is one blind spot when it comes to goal setting, and it’s a simple one to fix. Most people set goals that are too big, too vague or based on what they think they should do, not what actually fits their life. Saying I want to “Get fit,” “be more organised,” or “grow my business” might sound motivating, but these messages, however well-intentioned, don’t tell your brain what to do today. Our goals need to be clear and actionable in the moment – when there’s no clear next step, procrastination takes over. Therefore, to beat this blind spot, set goals that have actionable steps – some people like to call these SMART goals. I have linked to a previous blog on this here.
A second misstep that happens when we set goals is that we aim too high, setting goals that may, in reality, require a complete life/work/habit overhaul. If you set unreachable targets, you will fail before you even start. This may sound counterintuitive, but trust me, it works! Start smaller than you think you should. Instead of: “I’ll exercise five times a week”, try this instead: “I’ll walk for 10 minutes after work on Mondays and Wednesdays. Aim for small wins that build your confidence, then you can reset your goals towards higher achievements when you have the benefit of success to boost your motivation and self-belief.
Number three on my list is that your goals should reflect and be built around YOUR plans, not someone else’s great idea, because plans fail when they ignore reality. Checking in with YOURSELF is vital to success.
- When do YOU actually have energy?
- What usually gets in YOUR way?
- What has worked for YOU (even briefly) before?
To remedy this flaw, you just need to create a simple, flexible plan that YOU can execute with extra effort and enthusiasm. Progress comes from consistency, not perfection.
My fourth suggestion may be easier for some people than others, as it requires discipline, time management and systems thinking. For most of us, willpower alone is highly unreliable, mainly because things just get in the way of our plans, especially on busy, stressful days. To counteract the knowledge that our goals will be challenged if we don’t build a workable structure around them. If you build a system around your goal, then you have a much better chance at success. Simple actions like adding reminders in your calendar, solid preparation, i.e. daily/weekly planning ahead to align your goal with your work/personal life. Try to attach new habits to existing ones and simplify – for example, stretch while the kettle boils. I stand on one leg while the kettle boils because I need to improve my balance after ear surgery. It is no longer a goal; it is now a habit. Proactively review goals every Friday before logging off work or laying out gym clothes the night before; these choices eventually become habits, ensuring that you have an increased opportunity to achieve your goals.
My final piece of wisdom is pretty predictable, I guess, in a January blog post. So here is my number five – it is normal to have setbacks, but don’t quit because of them; that is the easy option.Missing a day or a planned action doesn’t mean you’ve failed, and although you might lose momentum temporarily, it doesn’t mean you should stop. The real danger isn’t slipping; it’s giving up! Instead, set a rule for yourself: I’ll never miss twice, one off day is life, and I can fix it; two in a row is a pattern that I don’t want to repeat (that’s for knitters).
Goal-setting success isn’t about getting it right every time; it’s about bouncing back when things don’t go according to plan. Every restart, every tweak, every moment you choose progress over beating yourself up is a win. You’re not bad at reaching goals, you just need an approach that actually works for you. Start small, keep it manageable, embrace imperfections, and trust that real change is built one step at a time.
Janet Tumulty
8/1/26
