Setting Better Goals for the New Year: Turning Intentions into Action

January often arrives with a burst of motivation. We set resolutions, make promises to ourselves, and imagine how different life will look by December. But for many people, resolutions fade a month or two into the year. Why? Because goals like “I want to be more patient” or “I want to feel less stressed” sound inspiring, but they lack something essential: a plan. 

 

At The Menninger Clinic, we know meaningful change does not happen through intention alone. It happens through small, consistent, actionable steps that build new habits over time. Whether you are pursuing better mental health, more fulfilling relationships, or healthier coping strategies, how you work toward the goal matters just as much as the goal itself. 

 

Psychological research consistently shows that people are more likely to achieve goals when they break them into specific, manageable actions. A study published in the International Journal of Mental Health Promotion found that individuals who created smaller, process-focused goals experienced greater long-term success and lower stress than those who set broad or abstract resolutions. 

 

Broad goal: 
“I want to be more patient in 2026.” 

 

Actionable version: 

 

These steps may seem overly simple, but they are effective with consistency. Change happens in the small moments we repeat, not in one dramatic shift. 

 

One of the most common traps in January is trying to change everything at once. Instead, choose one or two areas that feel meaningful and manageable. Smaller goals reduce overwhelm, support consistency, and build confidence. 

 

Examples of realistic, actionable goals include: 

 

These steps may seem simple, but they work because they are achievable. Every small win reinforces the habit you are trying to build. 

 

Even with a strong plan, the process will not be perfect, so it is important to have realistic expectations. Some weeks will feel easier. Some will not. A setback is not a failure; it is part of the learning curve.

 

Self-compassion is essential in goal setting. Instead of asking “Why did I mess up,” try asking, “What got in the way, and what can I adjust?” 

 

Progress looks more like a staircase than a straight line. 

 

Long-term goals are helpful, but without milestones, they can feel distant or overwhelming. Breaking goals into monthly or weekly checkpoints helps you stay aware of your progress and adjust as needed. 

 

For example: 
Goal: Improve emotional regulation 
Milestones: 

-January: Identify emotional triggers 

-February: Practice grounding techniques twice a week 

-March: Use one skill during a real-time conflict 

 

Milestones create a roadmap, and roadmaps reduce discouragement. 

 

Goal setting is core to our work. Whether patients are beginning residential treatment, participating in therapy, or engaging in outpatient care, we help them break their goals into clear, measurable actions that support long-term well-being. 

 

“When patients translate big aspirations into small, repeatable steps, they begin to see change they once believed was impossible,” says Emily Pyle, LPC-S, Menninger 360 Program Manager. “Our work focuses on helping people build the habits that move them toward healthier relationships, stronger coping skills, and a more stable sense of self.” 

This approach is part of why patients often leave Menninger not only with insight, but also with practical tools they can use in everyday life. 

 

Setting goals for the year ahead should not be about reinventing yourself. It should be about supporting the version of you who is already trying. By choosing realistic goals, breaking them into actionable steps, and giving yourself grace during setbacks, you create real pathways for growth. 

 

This year, try shifting from “I want to be better” to “This is what I am going to practice.” One small step at a time, meaningful change becomes possible.