Take January to Plan Your Year: Why It’s Better Than New Year's Resolutions
I have some out-of-the-box advice for you: STOP MAKING YOUR NEW YEAR’S RESOLUTIONS IN DECEMBER (OR BEFORE THE NEW YEAR)!!!
Each January, many people feel the pressure to hit the ground running, setting New Year’s resolutions in a hurry, only to feel disappointed or overwhelmed just weeks later. But what if, instead, you approached January as a month of planning and reflection rather than a time to start every goal immediately?
Why would we think that during the busiest / most stressful time of year, THAT would be the best time to plan out our intentions for the next year?! By doing this, we’re setting ourselves up for failure.
By spending January thoughtfully laying out your intentions for the year, you can set more realistic, achievable goals and build a strategy for long-term success. Here’s a guide to using the first month of the year as a planning period to create a meaningful, sustainable roadmap.
I hope my experiences and suggestions can help to guide you in making the best choices for your journey, but please be aware this post is compiled of my thoughts, opinions, and experiences. This should not be taken as medical or financial advice, or in lieu of the direction of a professional in their respective field.
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1. Why January Is Ideal for Planning, Not Just Resolutions
After the busy holiday season, January is often a quieter, less demanding month, making it perfect for introspection. Many people rush into New Year's resolutions with high expectations, but without a clear, strategic plan, these resolutions are easy to abandon. By taking the entire month to thoughtfully plan, you allow time to process what’s truly important to you and to set priorities that align with your values.
The "new year, new me" mindset often leads people to choose overly ambitious goals they feel pressured to accomplish quickly. When you slow down, however, you give yourself the chance to focus on the "why" behind your goals, which can boost motivation and clarity throughout the year.
2. Assess Last Year’s Wins and Losses
Reflecting on the previous year is essential for realistic goal-setting. Spend some time journaling or making a list of achievements and challenges from the past year. Ask yourself:
What did I accomplish that I’m proud of?
Which goals did I not meet, and why?
What do I wish I had done differently?
These insights can help you pinpoint the habits, obstacles, or circumstances that influenced your progress, allowing you to shape a more personalized approach for the year ahead.
3. Set Intentions Before Goals
Intentions differ from specific goals in that they’re focused on guiding principles and values rather than specific achievements. For example, an intention could be to "prioritize family time" or "practice mindfulness." Setting intentions provides direction and purpose without the pressure of achieving measurable outcomes immediately. Once your intentions are clear, you can begin to develop actionable goals aligned with these broader values.
4. Define Your Big-Picture Goals
After setting intentions, define larger, long-term goals that support them. Aim for goals that are:
Specific – Clearly outline what you want to achieve.
Measurable – Quantify success to track progress.
Achievable – Set realistic goals based on your current circumstances.
Relevant – Ensure goals align with your intentions and values.
Time-Bound – Give yourself a clear timeline to accomplish them.
For instance, if your intention is to "focus on health," a corresponding goal could be to "run a 5K by June."
5. Break Goals Into Monthly Focus Areas
Instead of planning for the entire year at once, try setting monthly goals that act as stepping stones toward your larger aims. Assign specific objectives to each month to keep momentum going. For example:
January: Plan and research fitness classes.
February: Sign up for a class or start a new workout regimen.
March: Track progress and adjust routines if needed.
This approach not only makes goals feel more manageable but also allows for flexibility as circumstances change throughout the year.
6. Build a Weekly Routine for Consistency
Once you have your monthly goals, build a weekly routine that incorporates activities related to those goals. A structured schedule provides consistency and helps you stay committed to your intentions. For example, if a goal is to read more, set aside a dedicated reading time each week.
Weekly routines also reduce decision fatigue. When your daily activities are tied to larger goals, you’re less likely to feel overwhelmed or scattered.
7. Establish Check-In Points Throughout the Year
Regularly evaluating progress helps to keep your goals relevant and achievable. Schedule monthly or quarterly check-ins to assess what’s working and what isn’t. During these check-ins, ask yourself:
Am I on track to meet my goals?
Do any goals need to be adjusted?
What obstacles am I facing, and how can I overcome them?
Checking in frequently allows you to adapt and stay motivated, especially as life inevitably throws curveballs. If you’ve fallen off track, use these moments to regroup rather than waiting until the next New Year’s to reset.
8. Focus on Progress, Not Perfection
Many people abandon their resolutions because they fall into an all-or-nothing mindset. However, real, sustainable growth often comes from small, consistent steps forward rather than sudden, dramatic changes. Allow yourself to make mistakes and recognize that setbacks are a natural part of growth. Focus on the incremental progress you’re making and celebrate small victories along the way.
This mindset shift from perfectionism to progress can relieve pressure and make it easier to stick with goals long-term.
9. Practice Self-Compassion and Mindfulness
January’s planning phase is an ideal time to embrace self-compassion and mindfulness. Being kind to yourself when things don’t go as planned helps prevent burnout and maintain motivation. Incorporate mindfulness techniques, like meditation or journaling, to stay connected to your goals and intentions throughout the year.
Self-compassion also helps you build resilience, which is essential for tackling new challenges and maintaining momentum with long-term goals.
10. Consider Accountability Measures
Accountability partners, mentors, or even journaling can provide the external or internal motivation needed to stay on track. You could share your goals with a friend who has similar intentions or use a goal-tracking app to record your progress.
Some people find that sharing goals on social media or joining a group with like-minded individuals adds an extra layer of accountability, motivating them to keep going even when challenges arise.
11. Experiment With Vision Boards or Other Visualization Techniques
Visualization can be a powerful motivator, and January is an ideal time to create a vision board that visually represents your goals. Use magazine cutouts, drawings, or digital tools to craft a board that reflects the values, intentions, and goals you want to pursue.
Place your vision board somewhere you can see daily as a reminder of what you’re working toward. Visualization reinforces commitment, especially on days when motivation is low.
12. Embrace Flexibility Throughout the Year
Life is unpredictable, and rigid resolutions often fail because they don’t account for life’s inevitable changes. Use January to set adaptable goals that allow you to pivot as needed. Embracing flexibility means that even if you need to adjust your goals later in the year, you’re still making progress aligned with your broader intentions.
Flexibility also helps to reduce feelings of guilt or failure if a goal needs to be modified or postponed, allowing you to stay resilient and focused on the bigger picture.
Final Thoughts
By using January as a time to thoughtfully plan your year, you can create a sustainable, personalized path toward achieving meaningful goals. This approach allows for reflection, flexibility, and adaptability, making it more likely you’ll stick with your intentions all year long. Whether you’re aiming to improve your health, advance in your career, or deepen your relationships, a slower, more intentional start in January can lay a strong foundation for long-lasting change.
So this year, resist the pressure to jump into resolutions on January 1st. Instead, take time to set thoughtful goals that support your values, and use the entire month to build a foundation for a fulfilling year ahead.