New Year, New Goals? Or Not—And That’s Okay.

As we step into a brand-new year, the pressure to set resolutions often sneaks up on us. Social media buzzes with #NewYearNewMe posts, and people start asking, “What are your goals for the year?” If you’re someone who loves setting goals, this time of year can feel energizing. But if the idea of resolutions fills you with dread—or you’ve been burned out by unmet expectations in years past—you’re not alone.

The truth is, you don’t have to set new goals just because the calendar flipped. If setting new goals in the New Year is how you like to start off the year, awesome. If you are still working on goals from last year or the year before, keep going!! If not setting goals is more you’re speed, you do you boo!! All approaches are valid.. it doesn’t mean you're working any less hard.

Here’s how to navigate the new year in a way that works for you.

If Setting Goals Is Your Thing...

Keep Them Realistic.
Instead of shooting for the stars with lofty, vague goals like “get healthy,” try something actionable and measurable, like “take a 20-minute walk three times a week.” When goals feel doable, it’s easier to stay motivated.
Focus on the Why.
Ask yourself: Why does this goal matter to me? Knowing the deeper reason behind your goals gives them meaning and keeps you connected to what truly matters.
Plan for Flexibility.
Life happens. When it does, rigid goals can make us feel like failures. Build in grace by reframing setbacks as part of the journey. Your goals should grow with you, not against you.

If You’re Skipping Resolutions This Year...

Live in the Present.
Not setting goals doesn’t mean you’re unmotivated. It could mean you’re focusing on what feels right for you right now. Embrace this season of stillness or spontaneity—it’s a form of self-care.
Choose a Word or Intention Instead.
If structure feels stifling, consider picking a guiding word or phrase for the year, like “balance,” “joy,” or “let go.” This can be a gentle reminder of the energy you want to carry with you without the rigidity of specific goals.
Celebrate What You’ve Already Done.
Take a moment to reflect on what you accomplished last year—even if it was just surviving a tough time. Every step forward counts, and celebrating progress is as important as planning for the future.

For Everyone: Make Room for Compassion.

Whether you’re mapping out goals or going with the flow, remember that self-compassion is key. Life rarely unfolds according to plan, and that’s part of its beauty. The pressure to “get it right” can rob us of the joy that comes from simply living and learning.

This year, try giving yourself permission to be human. Whether you climb mountains, take small steps, or decide to stand still for a while, you’re exactly where you need to be.

Click here to learn more about our services at CGB Counseling. We offer virtual therapy for those who live in Virginia, Florida, North Carolina, South Carolina & Rhode Island. I can’t wait to connect with you.

Till next time,

-C.G

New Year, New Goals?