Why SMART Goals and Habits Matter for Anxiety, Self-Esteem, and New Year’s Resolutions
As the New Year approaches, many of us set resolutions—big, ambitious goals to transform our lives. But for those grappling with anxiety or low self-esteem, the pressure to change can feel overwhelming. What if you could approach your resolutions differently this year? SMART goals are a habit-building tool that offer a practical, structured way to make meaningful changes while fostering confidence and reducing anxiety.
In this blog, we’ll explore how SMART goals can guide your New Year’s resolutions and how building habits can create sustainable growth, even if you’re feeling anxious or uncertain about the year ahead.
Hi, I’m Amanda Parmley, MA, LCMHC
I am a counselor in Carolina Beach, NC, and I specialize in PTSD, anxiety, low self-esteem and insomnia. I provide CBT-I, EMDR, and other evidence-based approaches to help you tackle your past & gain control over your anxiety.
Ready to start counseling? Click the button below to get started in therapy with me:
Keep reading to learn how SMART goals can help you achieve lasting changes.
What Are SMART Goals, and Why Do They Work?
SMART is an acronym that stands for:
Specific: Your goal should be clear and precise.
Measurable: Include criteria to track your progress.
Achievable: Ensure the goal is within your ability and generally realistic.
Relevant: Align it with your values and needs.
Time-bound: Set a deadline to keep yourself accountable.
For example, instead of saying, “I want to feel less anxious this year,” a SMART resolution could be: “I will practice deep breathing for 5 minutes every evening for the next two weeks.” Breaking goals into manageable steps not only reduces overwhelm but also builds momentum.
How to Align SMART Goals with New Year’s Resolutions
Overcoming Overwhelm with Small Steps: Anxiety can make large goals—like “get a new job”—seem impossible. Break them into smaller, actionable steps can help. For instance, a SMART resolution might look like:
“I will spend 20 minutes updating my LinkedIn profile twice this week.”
This approach lets you tackle tasks in bite-sized pieces, building your confidence with each completed step.
Building Consistency with Realistic : Many New Year’s resolutions fail because they’re too ambitious. If you’re trying to exercise more but struggle with consistency, a SMART resolution could be:
“I will take a 10-minute walk three times a week for the next month.”
Pairing this new habit with something you already do—like walking after lunch—makes it easier to stick with and integrate into your routine.
Conquering Perfectionism with Self-Compassion: If perfectionism or self-doubt prevents you from starting or finishing goals, consider resolutions that focus on kindness to yourself. For example:
“I will write down three kind things about myself every evening for the next month.”
This small yet intentional act can help shift your mindset from self-criticism to self-encouragement.
Building Effective Habits for Long-Term Confidence and Reduced Anxiety
Habits are the foundation of sustained change. Here’s how to make habit-building work for you in 2024:
Start Small and Stay Consistent: Small wins build momentum and confidence.Instead of overhauling your life, start with one small habit. For example, if you want to improve your mornings, try:
“Drink a glass of water right after waking up.”
Use Habit Stacking: Pair a new habit with an existing one. For instance:
“After brushing my teeth, I’ll write one thing I’m grateful for.”
Track Your Progress: Use a journal, app, or calendar to log your efforts. Seeing consistent progress can reinforce your motivation.
Reward Yourself: Celebrate small milestones to stay encouraged. For example, treat yourself to your favorite dessert after completing a week’s worth of goals.
Reassess and Adjust: If life gets in the way, that’s okay. Modify your goals or habits to keep them realistic and meaningful.
Why Therapy Can Help You Stick to Your Resolutions
Sometimes, anxiety and low self-esteem create barriers that are difficult to overcome on your own. Therapy can provide a supportive space to:
Identify and set SMART goals aligned with your personal values.
Develop habits that fit your lifestyle and mental health needs.
Address underlying thought patterns contributing to self-doubt and anxiety.
Interested in learning more about counseling with Amanda Parmley, MA, LCMHC or have specific questions?
How to Start Therapy with Amanda Parmley, MA, LCMHC:
1. Click the button below to request a free 15-minute consultation.
2. Complete
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& take the phone call from Amanda Parmley at the prearranged & agreed-upon time.
3. Start your journey
to feeling better.
Services Offered by Amanda Parmley, MA, LCMHC:
I specialize in working with clients experiencing anxiety, past trauma and low self-esteem, specifically through the use of EMDR. Experiencing chronic insomnia? I also provide CBT-I.
Interested in counseling and want to use your insurance? I accept many insurance plans. Reach out today to inquire whether I’m network.
Interested in attending counseling in the office? I'm located at 1328 N Lake Park Blvd, STE 109, Carolina Beach, NC 28428. Once you cross over Snow's Cut Bridge, take the first left at the light & I am located in Carolina Beach Pavilion.
Online Counseling
Are you interested in counseling but live too far to commute to the session? If you are located within the state of North Carolina & are interested in online counseling, reach out today to discuss whether this is the right option for you.