By Anna Pecoraro, Ph.D. — If you are reading this, chances are that you have a New Year’s Resolution. Unfortunately — as we all know — many of these resolutions end up not happening. But when they do, great things can occur.

It is best to start small and use a S.M.A.R.T. Goal framework, to be successful. Here are some practical steps:

  1. There are a number of areas in which you could set a goal for yourself. Some of these include: personal, emotional, financial, social, physical/exercise, job and educational.
  2. Ask yourself: What do I need to do the most? And, what am I most likely to actually do? (The answers may not be the same!)
  3. It’s OK to choose the goal that you are most likely to do. (However, if you really want to address a ‘big’ goal that you are not likely to do, break it up into small steps. Start with a step that you think that you would actually do.)
  4. Make your goal into a S.M.A.R.T. Goal:

Specific: Be very specific and precise. Here is an example for the domain of exercise: Improve my core and back by doing sit-ups every day for the next 30 days starting today.

Measurable: How would I measure this? I could say that I am going to do 10 sit-ups per day, every day of the week before getting into bed at night. I could keep track of it on a calendar.

Achievable/Attainable: 10 sit-ups per day are very attainable for most people.

Relevant: Sit-ups are very relevant to having a healthy core and a healthy back.

Time-Bound: The goal is bound by time in two ways: every day, for 30 days. When the 30 days are up, I can set another goal with sit-ups, etc.