5 tips for springtime goal setting

Even in the best of times, setting and working towards personal goals isn’t always easy. Throw in the recent headlines - and the stress and uncertainty that goes with them - and it's easy for new and existing goals to go right out the window.

However, healthy change is possible, even during challenging times. Plus, with world events out of your control, focusing on what you can control could help things feel more manageable. For example, following a new daily routine - which carves out time for exercise, self-care and home cooking - may create a sense of stability and predictability.

If you’re considering a personal reset for spring, a few simple strategies can help turn your goals into a reality. Below, a mental health expert offers top tips for achieving positive growth in an unpredictable world.

Difficult times have a way of shaking up our priorities, says Dr. Brian Wind, PhD, a clinical psychologist in Nashville, Tennessee. His advice: begin the goal-setting process by reflecting on what feels relevant and meaningful to you right now. Otherwise, he says, “we’re not likely to stick with goals which don’t resonate with who we want to be or become.”

For example, if it’s important for you to enjoy outdoor exercise with your kids, you might decide that improving your physical strength and stamina are a means to this end. Or, if you’ve been feeling too exhausted to thrive as a leader in your workplace or community, developing a self-care routine and building better sleep habits might be worthy aims. Effective goals bring to life your values, not what others assume is best for you.

With so many unknowns hanging over our collective future, charting a clear, actionable path towards personal goals can be especially helpful. “The more precise we are in our goal setting, the more likely we are to accomplish what we set out to, since we have a clearer picture of the what, when, and how to do it,” Dr. Wind says.

Once you’ve landed on a big-picture intention (for example, eating a healthier diet) it’s time to drill down and brainstorm specific steps. In this case, you might say: “I will prep four dinners a week with at least two servings of veggies in each.” Then see how that goes. “Specific goals provide road maps for what we need to do,” says Dr. Wind.

Specificity is just one measure for successful goal setting. Aim for STAR goals which are specific, truly doable, actionable, and relevant. An example STAR goal looks like this: "On Monday, Wednesday, and Friday, after lunch, I'll take a 30-minute walk to increase my step count and and boost my fitness."

Changing a behaviour is sometimes easier when we have a rewarding alternative to take its place, Dr. Wind says. So rather than pouring your energy into breaking a habit, he suggests adding healthy habits to your rotation. Let’s say you want to cut back on sugary desserts in your diet. A goal such as: “I’ll slice up fresh fruit each morning for a healthy, sweet snack I can enjoy throughout the day” probably feels a lot more doable than a grim vow to “give up biscuits.”

Some people also find it helpful to keep a list of back-up ideas handy in case an unwanted urge pops up, Dr. Wind adds. Options might include stepping outside for fresh air, calling a friend for a chat, listening to a guided meditation that helps you feel grounded, or engaging in a favourite hobby that redirects your attention.

The world feels heavy right now. Helpful goals will reflect your current reality and won’t overburden you. “Setting your sights on what you’re confident you can achieve - rather than what feels beyond reach - helps ensure you do what you set out to and feel accomplished rather than overwhelmed,” Dr. Wind says.

One useful technique for forming achievable goals: work within a foreseeable time frame - say, one to three months instead of a full year out. “We’re better at planning for a near future we can envision vs. a distant one we can’t see as clearly,” Dr. Wind says. And don’t worry about your goals being “too easy.” If you accomplish what you set out to do, congrats! From there, you can level up with new goals that support your progress.

Chances are, you’ll still experience moments (or, y’know, weeks) when following a healthy plan feels hard. That’s 100% normal, even when world events aren't upending daily life. Approach it as an opportunity to take stock. What’s been working so far? What’s getting in your way?

“Reflect on everything you’ve accomplished until that moment and refocus on what you can do to feel more on track,” Dr. Wind advises. And know that even the most carefully conceived plans don’t always come to fruition. Being kind and patient with yourself can help empower you to change course if you need to, and keep moving forward.