New Year, New Mindset: Being Intentional with Goal Setting
- Nick MacKenzie, BSW, MSW, RSW
- Dec 31, 2025
- 3 min read
The arrival of January often brings a renewed sense of optimism and motivation towards personal goals. While the desire for growth is positive, the traditional approach of setting lofty, rigid, and high-pressure resolutions can often lead to the abandonment of the "New Year, New Me" movement by mid-February.
When we focus solely on our achievements, we are also opening up space to highlight any shortcomings as failure. At Mackenzie SWPC, we invite you to re-frame new year resolutions away from "short-term achievement" towards "long-term movement".
Here are some steps to shift towards a "long-term movement" mindset for the year ahead.
1. Move from "Fixing" to "Nurturing"
Many new year resolutions are rooted in self-criticism—the idea that we are currently "broken" and need to be fixed. This mindset risks focusing too narrowly on a lack of achievement and previous failures.
The Intentional Shift: View your goals through the lens of self-care rather than self-improvement. Ask yourself, "How can I show care to myself this year?".
2. Being Specific with Goal Setting
Big goals are often overwhelming and can make breaking habits increasingly difficult. The first step in any good new year resolution is to set a specific and achievable goal.
The Intentional Shift: Instead of setting a goal like "I want to improve my health" try breaking it down into smaller goals. For example, a goal surrounding health could be separated into three different goals surrounding physical activity, healthy eating, and mental health. These smaller, more pointed goals can promote follow through and provide more examples of movement towards your goals.
3. The Power of "Micro-Habits"
Once a good foundation of goals is set, the next step is mapping out micro-habits that move towards them. Small, consistent actions are the building blocks of lasting habit formation.
The Intentional Shift: A goal surrounding mental health might include journaling before bed, booking consistent appointments with a mental health professional, taking intentional time to engage in hobbies, etc. These micro-habits lower the barrier to entry and build confidence through consistency.
4. Prioritize "Self-Compassion" over "Willpower"
Willpower is a finite resource that often languishes when we are tired or stressed. Self-compassion, however, allows us to get back on track without the weight of guilt.
The Intentional Shift: When you miss completing a micro-habit or have a difficult day, ask yourself "what would I say to a dear friend?". Acknowledging the hiccup while recognizing that new habit formation is hard can allow you to reset for tomorrow without the emotional baggage of "failure".
5. Define Your Values, Not Just Your Goals
Goals have an end date, but values are a lifestyle. Having a clear picture of your values can increase the likelihood that your decisions throughout the year will align with how you want to be.
The Intentional Shift: Identify three core values for your year (e.g., Authenticity, Balance, Curiosity). When faced with a decision or a new commitment, ask: "Does this align with my value?"
Entering a new year can sometimes come with increased pressures. If you are having a hard time staying on track, MacKenzie SWPC is here to help.
References
Dickson, J. M., Hart, A., Fox-Harding, C., & Huntley, C. D. (2023). Adaptive goal processes and underlying motives that sustain mental wellbeing and New Year exercise resolutions. International Journal of Environmental Research and Public Health, 20(2), Article 901. https://doi.org/10.3390/ijerph20020901
Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. A. (2020). A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLOS ONE, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097
Sirois, F. M. (2015). A self-regulation resource model of self-compassion and health behavior intentions in emerging adults. Preventive Medicine Reports, 2, 218-222. https://doi.org/10.1016/j.pmedr.2015.03.006
Woolley, K., Giurge, L. M., & Fishbach, A. (2025). Adherence to personal resolutions across time, culture, and goal domains. Psychological Science, 36(8), 607-621. https://doi.org/10.1177/09567976251350960
