New Year, New You?
Source: Pexels (@anna-louise-210491)
The days following the holiday celebrations can feel like a strange limbo between a celebration of family and friends and the independence associated with a new year’s start. The end of one year and the beginning of another are important reminders that time passes quickly and prompt us to reflect on what has changed. Did we invite those changes? Reject them? In response, many resolve to end or start a habit in the new year, hoping to set a goal to better themselves.
Resolutions have become an iconic feature of New Year’s festivities, with serious goals, such as a pay raise, to those as simple as waking up ten minutes earlier. In 2022, about a third of adults reported making a New Year's resolution of some kind. However, just a month into 2022, 41% of participants in a study claimed to have either kept none of their resolutions or only upheld some of them. This experience isn’t only reflected by numbers. We all know a friend or two who boldly pledges to run five miles every morning or commits to an ambitious goal, but later realizes how unrealistic it really was. But is this really so uncommon? We all do this — break promises to ourselves — whether it be in big or small ways, verbal or unspoken. Goals are “easier said than done” almost 100% of the time. So how can we make it a little easier to do them?
Effecitve goal-setting
A common tactic for goal-setting is the SMART model, where goals and resolutions are made to be specific, measurable, achievable, relevant, and time-bound. Certain resolutions would certainly benefit from following this SMART model. For instance, instead of saying, “In the New Year, I will be more active”, goals can be amended to expand on what “active” means to us. Does active mean 30 minutes of increased heart rate activity? Does it mean standing and walking when sitting on the bus is an option? How frequently must one be “active” to be “more active” than before? These are all important considerations when making these sorts of lifestyle changes. The SMART model can be a helpful tool in helping us curate suitable goals and resolutions, but my belief is that it is insufficient for some cases and some people, including myself.
Of 70% of participants in the aforementioned study who did not choose to make a resolution for the 2022 new year, 56% said their reason was simply that they did not like to. Others said they break resolutions too easily or couldn’t think of one to make. Though goal-setting is a positive thing, few people have faith in their goal-setting skills and their abilities to follow through. In order to address this, I want to share a lesser-known model I encountered online: value-based goal-setting.
Value-based goal setting
Before I touch on the benefits of value-based goal-setting and how to execute such a model, I want to first question the point of setting goals. Some things change from year to year while others stay the same. So what? Why is popular culture obsessed with self-growth, productivity, and optimization? There’s a reason self-help books, gym and fitness culture, and personal growth podcasts have become more popular. According to the American Psychological Association, when an activity or passion is prioritized, it is internalized as part of our self and identity. This points to a trend towards identifying as productive, fit, and wise, which we can intuitively say is a feature of modern society. Under this framework, goal-setting helps us achieve an identity or self-concept that we are satisfied with.
Value-based goal setting is just that: setting goals based on the values that lead to our ideal “self”. The idea is that resolutions are, in a sense, a guise for what we truly want. Reflecting on what values and identity we truly seek can help us better commit to long-term goals. The only real barrier to creating a value-based goal is that it requires significant introspection beyond the surface level.
For instance, I’ve been wanting to have a more active lifestyle. If I were to set a SMART goal for this, it would be: “have a dedicated 30-50 minute cardio session five days a week”. I could sustain this for a couple of weeks, but I know myself well enough to expect that once my workload ramps up, I won’t be able to consistently maintain this kind of commitment. On the other hand, I am also someone who really hates quitting (I know, it’s a bit contradictory). As a result, once I skip a session, I might start going only twice a week, eventually once a week, then perhaps even more sporadically, because I view the habit as having been broken beyond repair. I understand that I have an unhealthy perspective on habits, so SMART goals aren’t effective for me for this particular goal.
To model a value-based revision of my previous goal, I would first identify the value I’m interested in. Is it an improved self-image? A healthier sleep cycle and mood? Or is it simply discipline? While my answer is a combination of the three, the value I want to address first is discipline. Since I have “quit” these fitness-related goals before, I want to show myself that, despite being busy and disciplined in other aspects of my life, I am still capable of dedicating time and energy into my health. The value I aim to address is discipline and I want to confidently identify as a motivated and disciplined individual.
My next step is to create a goal that directly addresses discipline and dedication. For me, this means showing up for myself every day regarding this fitness goal. My goal for 2026 can be to either hit 8,000 steps or go to the gym for at least 30 minutes every day. Notice that the goal is more flexible than the SMART goal. However, that doesn’t mean it’s worse or better, only that it is different and more suitable for some. Since I attend a large school with a walkable campus, I often hit my step goal on busy school days, which relieves the responsibility to hit my fitness goal for an already hectic day. For other days, when I don’t have many classes or simply have a day to myself, I will go to the gym for at least 30 minutes. While it certainly is the more vague goal of the two, it’s suitable for my lifestyle, as the actual activity I do is not my main priority, but rather showing up is.
Hopefully, my example helps to model a situation where value-based goal-setting may be more suitable. Specific, measurable, and time-bound goals are great if you think that you can keep them, but let this serve as a reminder that goals aren’t one-size-fits-all. We set goals because we are all imperfect and seeking growth in some area of our lives, so don’t feel pressured to assume optimal productivity or discipline.Try setting goals that are self-reinforcing, achievable, and identity-bound too. Maybe you’ll find, like I did, that they cause less pressure and are more effective.
To summarize…
While New Year’s resolutions often call for actionable shifts in lifestyle, fitness, or careers, remember to create goals that are personal to you — goals that expand on your introspection and contribute positively to your self-concept. While SMART goals often get the job done, they’re not the only way to address the start or end of habits. Try setting value-based goals by:
1. Reflecting on and identifying values you want to improve on. What virtue or value is at the core of a lifestyle change you want to make?
Examples: Discipline, Community, Patience, Self-Image, Productivity, Kindness
2. Curating a goal that suits your lifestyle. Apply SMART principles generously, but don’t be scared to make a goal vague if needed! Try making conditional goals too!
Examples: Read before bed whenever your phone is below 20% by 8pm. Go for a run every time class is canceled. Ask a question in class every week.
3. Sustaining the resolution by reminding yourself of the value/identity-bound meaning behind it. Try applying the value somewhere to see the fruits of your labor! While these may seem like “more work”, I highly recommend you try even the less demanding versions of value applications, as I find that they still help me feel accomplished.
Examples: Join an online discussion about a book you read if your value is being well-read! Try a longer run every once in a while to see how your consistency has paid off. Attend a career fair to see how speaking up in class has made you more confident speaking in other settings.
Lastly, give yourself a pat on the back. Not everyone needs a goal or a change; the initiative to seek out changes is commendable in and of itself. You don’t have to do it all! Giving something your best shot — even if your best shot is showing up tomorrow — is something to be proud of. Happy Holidays and Happy New Year! I invite you to join me in making one value-based resolution for the 2026 year, no matter how easy or trivial it is on the surface. Good luck on your resolution, if you decide to make one :)