Article: Goal-Setting, Lasting Fulfillment, and Other Practical Tips For The New Year

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Hello everyone! Here is an article that I wrote and will have published. Seasonal affective disorder is real, so stay vigilant and positive. Help is here for you. Hope you find this useful.  

—January, the month of transformation and where we reflect on our values, goals and ways we can grow in the future. For some, the idea of a “New Year’s Resolution” can be daunting. Some people do not set goals because of the fear and belief that they won’t achieve them. But feeding the fear and belief of failure tends to create a self-fulfilling prophecy that will prevent one from achieving real success and fulfillment.

Goal-setting is a skill that has the potential to be transformative in your everyday life. How can you hit a target you cannot see? One of the common signs of depression and anxiety is the struggle to look forward into the future with hope and positive regard. In addition, negativity bias makes it easier to view the future in a negative light. In this article, I will share with you principles/techniques that, if applied, will help you not only set andachieve goals, but willalso allow you to uncover lasting fulfillment.

1. Audit your habits and create better ones

Take the time to reflect on your daily habits, including the things you do, don’t do, and the thoughts you think. Notice the habits you do that get in the way of your fulfillment (i.e., doomscrolling, drug use, negative thinking), as well as the habits that you may already do that support your wellness. Then, consider taking gradual steps to let go of the old habits and replace them with new helpful habits(i.e., journaling, meditation, exercise, art/music, nature immersion, etc.).

2. Make time for solitude and self-reflection

One of the keys to finding purpose and fulfillment is tohave deep knowledge of yourself and your own values. Making adequate time for solitude and self-reflection is one way of developing your own self-knowledge. Take out a journal and examine the issues and dreams you may be avoiding. Make a bucket list and write down the things you want to do before you die. Contemplate your own mortality and focus on your priorities, values, and dreams. There is no shortcut to self-knowledge. Self-knowledge is a lifelong process that one needs to confront consistently.

3. Simplify your long-term goals and set small daily goals

Break down large, long-term goals into small daily goals. The practice of setting small daily goals can be more practical than trying to accomplish something big. For example, in addition to setting the goal of writing a book, you could break it down into small goals such as writing 500 words a day or 3,000 words a week. The same principle can apply to exercise, finance, and anything else you can think of.

 

4. Clarify your motivation

Motivation can be defined as an internal drive that gives purpose and direction to a certain behavior (“The Psychology of Motivation,” 2025). Motivation can be extrinsic (doing something for a reward) or intrinsic (because you love it). Studies show that intrinsic motivation leads to more fulfillment and a greater chance of success than extrinsic motivation (“The Psychology of Motivation,” 2025). Be clear about your motivations and consistently review them.

5. Set SMART Goals and HARD Goals

SMART goals are goals thatare Specific, Measurable, Action-oriented, Realistic, and Timely. Here are some questions you can answer to tell whether your goal is a SMART goal: What do you want to accomplish? Can you measure your progress and know when your goal is achieved? Does your goal describe an action you will need to take? Is your goal achievable while still being challenging? Does your goal have a deadline? In addition, HARD goals are goals that are (1) Heartfelt, a goal you deeply care about; (2) Animated, a goal that you can visualize clearly like a movie; (3) Required, a goal that feels urgently necessary; and (4) Difficult, a goal that is challenging and puts you outside of your comfort zone (“Smart Goals and Intrinsic Motivation,” n.d.).

6. Cultivate Mindfulness

Mindfulness is being aware of the present moment without judgment. Mindfulness is the skill of observation that allows you to notice details that others may overlook. How aware are you of the beauty around you? Take moments throughout your day to notice the small things that make life beautiful such as the smell of a flower, the sound of a bird, the taste of a strawberry, the feeling of tree bark, or the sight of a blue lake. If we don’t practice mindfulness, we may find ourselves zoned out, dull,forgetful, and dissociated from our experience of life. 

Conclusion

As you go about your way, navigating through the new year, remember to be kind to yourself. Change isn’t always easy. Measure your success by the small wins each day. Fulfillment isn’t just something you create in the future. It is the attitude through which you perceive your present situation.

 

References

The psychology of motivation: What drives us to succeed? (2025, October 20). Penn LPS Online. https://lpsonline.sas.upenn.edu/features/psychology-motivation-what-drives-us-succeed

Smart goals and intrinsic motivation. (n.d.). McGill University – Campus Life & Engagement. https://www.mcgill.ca/engineering/files/engineering/smart_goals_and_intrinsic_motivation.pdf