With a new year comes the inevitable discussion about making New Year’s resolutions. I researched studies on the effectiveness of resolutions and found some showed that the effort of making a resolution made one more apt to succeed in keeping it. However, others cited that many quit their individual resolutions after the first week. (I prefer not mentioning specific references here because of the many conflicting studies.)

While the studies are conflicting, I do think there is value in goal setting as we begin 2024.

Vision boards, SMART goals
and more

Over the years, I’ve made many resolutions to start the year. For a few years, a friend and I even created our own vision boards regarding our individual resolutions. Filling these boards with images and motivational quotes to inspire us was one fun-filled day of camaraderie each year. Additionally, I’ve developed SMART goals (specific, measurable, achievable, relevant, and time-bound) because I have found those types of goals have the best success rates.

Also, for several years, my husband, Dr. Mark Helgeson, and I came up with three goals every year. These goals were often a mix of financial, practice, and personal.

 Over the years, I’ve had mixed success with my resolutions. Often, it’s difficult to stay motivated for an entire year. And, after rereading “Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones” by James Clear, I’ve decided to take a different approach to resolutions in 2024. 

Smaller, repeated behaviors

In his book, Mr. Clear writes that consistency with goals can be achieved through small, repeatable behaviors that, ultimately, create change. So, instead of setting one significant goal or resolution, breaking that large goal into smaller, more manageable pieces can foster a sense of accomplishment and promote a growth mindset.

I’ve carried a yearly planner with me for years — an old-fashioned paper one. For 2024, I purchased a goal-setting planner. Essentially, it’s a vision board in calendar form. Rather than make grandiose plans for an entire year that I may lose interest in, I’ll follow Mr. Clear’s advice and narrow my goals down to 30 days.

30-day challenges

Fortunately, both social media and the internet are rife with ideas for 30-day challenges. As examples: Move for at least 30 minutes a day. Give up alcohol. Keep a food journal. Give up unhealthy food. Take 10,000 steps a day. Perform one random act of kindness. Wake up 30 minutes earlier than usual. Give up a bad habit. Write something that fills you with gratitude. Read for 30 minutes a day. With so many options, the challenge can be unique.     

Off I go!

I’m looking forward to my year of bite-sized goal setting. I’ll be sure to let you know how it goes. OM

Dr. Carlson was the first woman to serve as president of the American Optometric Association. Most recently, she was a 2019 recipient of Women of Optometry’s Theia Award for Leadership. In addition to her optometric leadership, Dr. Carlson is a 2020 graduate from the University of Jamestown, with a Master of Arts in Leadership, as well as a John Maxwell-certified speaker and trainer.