Well, another ten years has come and gone. Usually, the end of each calendar year is a time for reflection. Accomplishments are celebrated, wins and losses are considered, and considerations for the upcoming year are contemplated…those “new years’ resolutions”!
This year we can reflect on the past year and the past decade.
WOW, what a task. For some, this may feel overwhelming. However, if we choose one success from each year, whether it was graduating a program, starting a new job, a birth, the meeting of a best friend or partner, a promotion, letting go of a toxic relationship or habit, an incredible vacation (or staycation), down to what felt like an ordianary day that just stands out as magical, write it down, or name it. Before you know it, you’ll be rattling off a list of memories and achievements, honoring yourself and the last decade of YOU.
Why reflect this way?
Why not? The end of the year is usually a time for reflection and immediate judgement of what might have been done better or goals for the new year. To appreciate your undertakings is to acknowledge your abilities, creativity, and better your esteem.
But I Still Want to Set Goals for 2020!
Goals are a great way to maintain accountability to yourself. However, sometimes, a goal is created with good intention but is far too ambitious to genuinely achieve. These types of targets often dissuade you from continuing the plan which was originally set, and the goal often falls to the wayside.
If you are a goal-oriented person, try implementing SMART goals.
S: Specific
M: Measurable
A: Attainable
R: Relevant
T: Time-Based
Example of a goal that is unrealistic: To feel better, I am going to eat well this year by buying healthy food.
Example of a realistic SMART goal:
Specific: I am going to change my eating habit this year by implementing more vegetables into my diet and slowly phasing out processed junk food.
Measurable: Each week, I will add two vegetables to my grocery list, and remove one item that is processed junk.
Attainable: You believe that this is reasonable and possible , and recognize that if you currently buy 12 items per week of junk food, and 4 vegetables, that you will be able to obtain the goal in around 3 months (this outcome is concluded by working backward from measurable).
Relevant: If you are focused on your health, this is relevant. If you are focusing on a career-oriented goal, this would not be a relevant goal to set.
Time-Based: I will go grocery shopping every Sunday and ensure that prior to Sunday, I have a reasonable grocery list that I will make on Saturday evenings.
SMART goals can be based on any type of happening, such as work, school, relationships, physical health, mental health etc. Start small so that the goal is attainable. Once this happens, the momentum will build and another goal may be set to achieve rather than flop.
Enjoy your last week of the decade and year. Reflect, set goals if you like, and don’t forget to take time to relax over your holiday season. If you have any questions, or are looking for CBT therapist in Vancouver, feel free to book a free consultation today!