New Year New Goals: Intentional Goal Setting for Personal Growth and Success

The start of a new year offers a unique chance to pause, reflect, and plan for what lies ahead. It is a natural moment to regroup and reset, giving us the opportunity to set new goals that can shape our personal growth and success. Setting goals without intention often leads to giving up on them or feeling discouraged. Oftentimes, we start the year off strong, but then we get busy and forget about the goals we set. Sometimes this happens because we set unrealistic goals for ourselves or because we are not taking the time to do progress checks.

A journal open with handwritten goals and a pen

Aligning Goals with Personal Values

Goals that do not reflect our core values often fail to inspire or sustain motivation. When goals align with what we deeply care about, they become meaningful and energizing. For example, if family connection is a core value, a goal might be to spend one evening a week without screens to engage more fully with loved ones. If health is a priority, a goal could be to walk 30 minutes daily.

To identify your values, consider what brings you joy, fulfillment, and a sense of purpose. Write down your top three to five values and use them as a filter when creating goals. This alignment helps ensure your efforts contribute to a life that feels authentic and rewarding.

Common Core Values

Here are some examples of common core values:

• Ethical values: honesty, integrity, accountability, authenticity, fairness, justice, courage, loyalty, and trustworthiness.

• Relational values: compassion, empathy, respect, kindness, generosity, service, community, family, and friendship.

• Personal growth: learning, achievement, competence, ambition, determination, resilience, perseverance, wisdom, and success.

• Mindset and action: responsibility, openness, curiosity, creativity, discipline, optimism, and persistence.

• Spirituality and well-being: peace, balance, faith, gratitude, health, joy, and mindfulness.

  
  

Using the SMART Goals Model

The SMART model was developed by George Doran, a business consultant. This model offers a practical framework to make goals clear and achievable.

SMART stands for:

• Specific: Define the goal clearly. Instead of "get in shape," say "walk 30 minutes five days a week."

• Measurable: Include criteria to track progress. For example, "save $200 each month."

• Achievable: Set realistic goals based on your current situation.

• Relevant: Ensure the goal matters to you and fits your values.

• Time-bound: Set a deadline or timeline, like "complete a course by June."

  
  

Using this model helps avoid vague goals that are easy to forget or ignore. For instance, rather than saying "read more," a SMART goal would be "read one book per month for the next six months." This model can help set you up for success. When goals are too vague or unrealistic, it leads us to feel discouraged and reluctant to keep setting new goals. This model can also help break down goals into smaller, more achievable steps.

Building a Support System and Accountability

Having people who encourage and hold you accountable increases the chances of success. Sharing your goals with a trusted friend, family member, or mentor creates a support system. They can offer motivation, advice, and celebrate milestones with you.

Accountability can take many forms:

• Weekly check-ins with a friend

• Joining a group with similar goals, such as a fitness class or book club

• Using apps that track progress and send reminders

• Posting progress on social media regularly

  
  

For example, someone aiming to improve their writing might join a local writing group that meets weekly. The commitment to show up and share work provides structure and encouragement.

Practical Steps to Set and Monitor Goals

Reflect on the Past Year

Identify what worked, what didn’t, and lessons learned. This reflection helps avoid repeating mistakes and builds on successes.

Write Down Your Goals

Putting goals on paper makes them tangible. Use the SMART criteria to refine each goal.

Break Goals into Smaller Steps

Large goals can feel overwhelming. Divide them into manageable tasks. For example, if your goal is to run a 5K, start with walking, then jogging short distances.

Schedule Time for Your Goals

Block out specific times in your calendar dedicated to working on your goals. Treat these appointments as non-negotiable.

Track Progress Regularly

Use journals, apps, or spreadsheets to record achievements and setbacks. This helps maintain focus and adjust plans as needed.

Celebrate Milestones

Recognize and reward yourself for progress. This reinforces positive behavior and keeps motivation high.

Monitoring Progress and Adjusting Goals

Progress is rarely a straight line. Life changes, priorities shift, and unexpected challenges arise. Regularly reviewing your goals allows you to stay flexible and realistic. Set monthly or quarterly check-ins to assess:

• Are you moving closer to your goal?

• Do the goals still align with your values?

• What obstacles have come up, and how can you address them?

• Should you adjust the timeline or the goal itself?

  
  

For example, if a goal to meditate daily feels too demanding, modify it to three times a week. Adjusting goals is not failure; it is part of intentional growth.

Use Positive Affirmations to Stay Motivated

Life throws us curveballs that can derail even the best-laid plans. When things like this happen, it is important to speak kindness and grace into yourself. Motivation fades when we are self-deprecating or negative. Be mindful about how you speak to yourself regarding your goals. Celebrate the small milestones and progress you make along the way. If you fall down, get back up and keep going.

A calendar page with handwritten goal tracking notes and colorful progress stickers

Further Reading & Resources

If you’d like to explore goal-setting, values, and sustainable motivation more deeply, the following books, articles, and tools offer evidence-based insight and practical guidance.

Values-Based Living & Purpose

• The Happiness Trap by Russ Harris: A clear introduction to values-based living using Acceptance and Commitment Therapy (ACT). Helpful for learning how to move toward what matters even when motivation dips.

• Man’s Search for Meaning by Viktor Frankl: A classic exploration of purpose, resilience, and meaning, especially during difficult seasons.

  
  

Goal Setting & Motivation

• Atomic Habits by James Clear: Focuses on building systems instead of relying on willpower. Especially useful for people who struggle with consistency.

• Tiny Habits by BJ Fogg: Explores how small, realistic changes lead to long-term behavior change.

  
  

Accountability & Habit Tracking Tools

• Habit tracking apps (such as Habitica, Streaks, or Done): Useful for visual learners and people who benefit from reminders and progress cues.

• Bullet journaling or goal-tracking planners: A low-tech option that supports reflection and flexibility.

  
  

Self-Compassion & Mindset

• Self-Compassion by Kristin Neff: Explores how kindness toward yourself actually increases resilience and follow-through.

• Mindful.org: Practical articles on mindfulness, habit change, and emotional regulation.

  
  

Conclusion

Setting goals is a powerful way to shape our lives. By aligning them with our values, using the SMART model, building a support system, and practicing self-compassion, we can create a fulfilling path forward. Remember, it's okay to adjust your goals as you grow. Embrace the journey, and don't forget to celebrate every step along the way.