It is that time of year when almost everyone is thinking about their goals for the new year. If you are not one of those people, you may be one who scoffs at those who do… You might assume that those who create goals are setting themselves up for failure. It is true that if goals are not formulated correctly, they can do more harm than good.
If you set goals that are unrealistic or overwhelming, goal setting can actually have a negative effect on your mental health. Unmet goals can cause depression because they leave you feeling incompetent, disappointed, and frustrated.
However, if you know how to set effective goals, you can greatly improve your overall mental health. Here are a few reasons, as well as some tips for developing goals that help you succeed:
1) Gives you a dopamine boost
When you desire something and get it, your brain releases the neurotransmitter dopamine, which is often called the “feel good” chemical. So each time you accomplish something on a to-do list you chemically boost your mood.
You can increase the release of dopamine if you cross out what you have accomplished instead of erasing or deleting it. That way, each time you look at your list your brain is reminded that you set out to do something and did it, which releases more dopamine.
So, if you want this chemical to steadily be released to your brain, set small manageable steps to accomplish your goals, and then acknowledge and celebrate accomplishing each step. This will give you the motivation to keep completing each task item.
Reminding yourself of what you have accomplished in the past can give you confidence that you are also capable of achieving future goals. So as you set your goals for the new year, take some time to reflect on and celebrate what you accomplished in 2024.
* Pro tip: instead of keeping only to-do lists, keep lists of things that you’ve already accomplished, to remind yourself of how capable you are.
2) Gives you a greater sense of purpose and joy
Having goals can also give you a greater sense of purpose in your daily life, and your life overall, which also helps you enjoy life more. One of the main reasons people become depressed is because they are not clear on their purpose in life or even in the next month or year. One of the trademark traits of a depressed individual is feeling that life is meaningless or that they are unproductive.
If you have a clear sense of the direction you want to go in the next week, month, or years, you will also feel a greater sense of peace, confidence, motivation, and joy in your everyday life. That way, even when you have a hard day you know that it is still worth it because it is part of your journey to getting where you want to be.
First, you need to understand your “why”, or your overall purpose in life. Once you understand this, you can work backward to figure out yearly, monthly, and daily goals. Otherwise, you may end up working towards goals you later realize were not actually things that you greatly value.
That is why even outwardly very “successful” people can become just as depressed as someone who has experienced a lot of failure in their life if they end up achieving something that was not actually very valuable or fulfilling for them. The important thing is not just to work hard, but to work hard for things that really matter to you. That is when effort becomes joyful and fulfilling.
3) Helps you accomplish more
You have likely heard Yogi Berra’s quote “If you don’t know where you are going, you might wind up someplace else”. This principle applies to more than just baseball. If you are not clear on what is important to you and where you are headed in life, you will probably be very unpleasantly surprised with where you end up.
You have probably also heard the acronym SMART applied to goal setting. Effective goals will be Specific, Measurable, Achievable, Relevant, and Time-bound. It is not enough to just set goals. The more clear, specific, and realistic goals you have, the more likely you are to achieve them.
So try setting some goals this New Year’s and notice how it makes you feel. If you end up overwhelmed, frustrated, or disappointed, you may need to re-work your goals to be more achievable. But if they are SMART goals you will most likely feel inspired, purposeful, and joyful as you head into 2025.
The preceding article was solely written by the author named above. Any views and opinions expressed are not necessarily shared by GoodTherapy.org. Questions or concerns about the preceding article can be directed to the author or posted as a comment below.
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