New Year New Focus

Words by Emily Lightfoot

A NEW YEAR CALLS FOR A NEW FOCUS IF YOU ARE WANTING TO START AFRESH AND KICK SOME GOALS.

MANY PEOPLE FEEL MOTIVATED TO MAKE CHANGES IN THEIR LIVES AT THE BEGINNING OF A NEW YEAR. SETTING GOALS CAN BE A GREAT WAY TO GIVE YOURSELF DIRECTION AND PURPOSE, BUT IT CAN ALSO BE DIFFICULT TO STAY FOCUSED AND FOLLOW THROUGH WITH YOUR PLANS.

Setting goals can be a powerful way to give yourself direction and purpose in the new year. By making your goals specific and measurable, breaking them down into smaller steps, finding an accountability partner, using positive self-talk, and celebrating your successes, you can increase your chances of success and make this year the one where you achieve your goals. Remember to be patient with yourself and keep your focus on your desired outcome. With these tips, you can make the most of the new year and create a brighter future for yourself.

We must start by recognising we only have limited time and resources. Focusing on your priorities when planning for the year ahead is a much more valuable way to compare and evaluate the different pressures we experience and think about interdependencies: will investing in priority X take me away from priority Y? Why does priority X matter to me more, and what direct and indirect benefits can be expected pursuing this? Planning, on the other hand, is about incremental objectives. Not all goals are quantifiable, but if they are, that will definitely help with setting up stepping stones, while also accepting that progress can be non-linear (i.e. if you plan to get your black belt in Karate or get bilingual in a new language by the end of the year, you might only experience progress in bursts rather than progressively). This form of planning requires efforts to monitor yourself and take stock: but research shows that such an approach needs to be more about feedback than control. So what are some helpful steps you can take to kick those goals you want to achieve in 2023?

Whether you want to focus on personal growth, professional development, or health and wellness, it’s important to approach your goals in a way that sets you up for success.

Research has shown that many people struggle to stick to their New Year resolutions because they fail to plan the steps needed to achieve their goals. This lack of planning can lead to feelings of frustration and disappointment, making it more difficult to stay motivated.

Neuroscientists have studied the phenomenon of habit change and goal-setting extensively over the years, with some of the most influential papers dating back to the 1970s and 1980s. While much of the research has focused on topics like weight loss and substance abuse, the findings can be applied to a range of resolutions, from creating new habits around sustainability and healthy eating to pursuing professional milestones or learning a new skill.

One of the key factors in achieving your goals is prioritisation. With limited time, resources, and willpower, it’s important to identify what matters most to you and how different priorities might intersect or compete with one another. By evaluating the different pressures you face and thinking about the direct and indirect benefits of pursuing each goal, you can make informed decisions about where to focus your time and energy.

Another crucial element of successful goal-setting is planning. While not all goals are easily quantifiable, setting incremental objectives and breaking down larger goals into smaller, achievable steps can help you stay motivated and build momentum over time. It’s important to remember that progress may not always be linear, and setbacks or unexpected obstacles are a natural part of the process.

FORTUNATELY, THERE ARE WAYS TO INCREASE YOUR CHANCES OF SUCCESS AND MAKE THIS YEAR THE ONE WHERE YOU ACHIEVE YOUR GOALS. HERE ARE SOME HELPFUL TIPS TO FOLLOW:

Tip #1: Make Your Goals Specific and Measurable

One of the most important things you can do when setting goals is to make them specific and measurable. Instead of simply saying you want to “lose weight” or “get in shape,” set a specific goal like “lose 10 kilos” or “run a 5k.” This gives you a clear target to aim for and helps you track your progress along the way.

Research by numerous neuroscientists has shown that setting specific goals activates a part of the brain called the prefrontal cortex, which is responsible for planning and decision-making. This helps you focus your attention and makes it more likely that you will follow through with your plans.

Tip #2: Break Your Goals Down into Smaller Steps

Large goals can be overwhelming, so it can be helpful to break them down into smaller, more manageable steps. For example, if your goal is to write a book, you might break it down into writing 500 words per day or completing a chapter each week.

Breaking your goals down into smaller steps makes them less daunting and helps you build momentum as you make progress. It also helps you avoid procrastination, which can be a major obstacle to achieving your goals.

Tip #3: Find an Accountability Partner

Having someone to hold you accountable can be a powerful motivator. Find a friend, family member, or co-worker who shares your goals and make a commitment to support each other.

Research has shown that accountability partners can help you stay motivated and focused, especially when it comes to difficult or long-term goals. When you know that someone else is counting on you, it can be easier to stay on track and avoid giving up.

Tip #4: Use Positive Self-Talk

The way you talk to yourself can have a big impact on your motivation and self-esteem. Negative self-talk, such as “I’ll never be able to do this” or “I’m not good enough,” can make it harder to achieve your goals and can even lead to feelings of depression and anxiety.

On the other hand, positive self-talk can help you stay motivated and confident. Try replacing negative thoughts with positive affirmations like “I can do this” or “I am capable and strong.” This can help you stay focused and feel good about your progress, even when things get tough.

Tip #5: Celebrate Your Successes

Finally, it’s important to celebrate your successes along the way. Whether you’ve completed a small step or achieved a major milestone, take time to acknowledge your hard work and give yourself credit for what you’ve accomplished.

Research has shown that celebrating your successes can help you stay motivated and build momentum as you work towards your goals. It also helps you feel more positive and confident, which can be a powerful motivator when faced with challenges or setbacks.

Setting and achieving goals is a process that requires careful planning, prioritisation, and perseverance. By approaching your goals with a SMART mindset, breaking them down into smaller steps, finding accountability, and celebrating your progress, you can set yourself up for success and make 2023 a year of growth and achievement.

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