The beginning of a new year often brings a fresh surge of motivation. Many of us feel inspired to set goals related to health, work, finances, or personal growth. Yet by mid-February, it’s common for even the best intentions to fade. This isn’t because people lack discipline or willpower, it’s usually because the goals themselves weren’t designed to fit real life.

For those who work in an academic setting, workdays are often full, intellectually demanding, require a great deal of mental and emotional flexibility and are shaped by the schedule of the academic calendar. That context matters. Achievable goals are not about doing more or being perfect; they’re about making thoughtful, realistic changes that can be sustained over time.

Here are five practical tips to help you set goals this year that you can actually keep.

1. Start by Taking Stock of Where You Are

Before deciding where you want to go, it’s important to understand your starting point. Jumping straight into goal-setting without this step is like planning a trip without knowing your current location.

Ask yourself:

• What does a typical week look like for me right now?
• What demands on my time and energy are non-negotiable this semester?
• What is already working well that I don’t want to disrupt?
• What resources do I have at my disposal?

This kind of honest inventory helps ensure your goals fit your current reality, not an idealized version of it.

2. Focus on One Meaningful Change at a Time

Many New Year’s resolutions fail because they ask too much, too fast. When everything feels like a priority, nothing truly is.

Instead, choose one area that would make the biggest positive difference if improved. This might be:

• Creating a more consistent morning routine
• Reducing workday stress
• Improving energy through better sleep or nourishment

When you focus your efforts, you increase your chances of success and that success builds momentum.

3. Make Your Goal Behavior-Based, Not Outcome-Based

Outcome goals (like “be less stressed” or “get healthier”) sound motivating, but they’re often vague and hard to measure. Behavior-based goals focus on actions you can control.

For example:

• Instead of: “I want to feel less overwhelmed.”
• Try: “I will take a 5-minute pause between meetings to reset my breathing.”

Small, concrete behaviors are easier to practice consistently and naturally lead to the outcomes we want.

4. Set the Bar Lower Than You Think You Should

This may sound counterintuitive, but sustainable change usually starts smaller than we expect. A goal should feel almost too easy on your busiest days. Aim to practice what author Tim Ferris calls, “the minimum effective dose”.

Examples:

• Ten minutes of movement instead of an hour
• One planned lunch during the workweek instead of every day
• One evening a week without email instead of a total digital overhaul

When a goal is achievable even on hard days, it becomes something you can maintain long term.

5. Build in Reflection, Not Judgment

Progress is rarely linear. Weeks get busy, priorities shift, and plans change especially in academic environments.

Instead of asking, “Why did I fail?”, try asking:

• What got in the way?
• What can I adjust going forward?
• What did I learn about what I actually need?

Reflection turns setbacks into useful information and keeps you engaged rather than discouraged.

Moving Forward

The start of a new year is a powerful opportunity, but meaningful change doesn’t require dramatic resolutions. By setting goals that honor your current circumstances, focus on small actions, and allow room for learning, you create conditions for real, lasting progress.

This year, consider shifting from the question “What should I change?” to “What change can I realistically support in my life right now?” That simple shift can make all the difference.

A Final Invitation: Use the Resources Available to You

You don’t have to pursue your goals alone. As a GMHEC member employee, you have access to a variety of well-being resources designed to support your physical, emotional, and mental health.

Whether your goals involve managing stress, improving your health, strengthening work–life balance, or navigating a challenging season, these tools can help make your goals more achievable and sustainable.

Take a few minutes to explore your school’s Well-Being Resource Guide and our 2026 Discount and Perks Guide to see what might support you right now.

Using available resources isn’t a sign that you’re behind. It’s a smart strategy for setting goals that truly fit your life.