A new year is naturally a time to take stock and give thought to your overall well-being. First, think about where you are at right now. A health questionnaire like this one can help you find your bearings. Then you can consider what healthy changes you’d like to make.

“Whether it’s finding ways to reduce stress, increasing exercise, spending time with family, or taking better care of ourselves overall, there are strategies that we can use to help us achieve our goals,” says Alexander Jendrusina, Ph.D., counselor, Faculty and Staff Counseling and Consultation Office (FASCCO).

When thinking about setting goals, having a map can assist us in meeting our goals. Consider using the SMART goal structure.

SMART Goals

• Specific: Be specific about what, when, and how you define and will reach your goal.
• Measurable: Make your goal one that you can track your success. Try having a number associated with the behavior you are looking to change.
• Attainable:  Make your goal attainable. For example, if you are working toward a goal that may take a while, consider breaking it down into multiple short-term goals that add up to your overall one.
• Relevant:  Choose a goal that is important to you and connected to your values. For example, if you want to exercise more and dislike jogging, identify an activity you would enjoy.
• Time-specific: Structure your goals within a time frame so that you can check in on how progress is going and adjust as needed.

“For example, you could set a goal with specific details like walking on Mondays, Wednesdays, and Saturdays at 7:30 a.m. for 20 minutes. After two weeks, you can check in on how it went and adjust as needed,” adds Jendrusina. “This structure helps us define what we want to accomplish, how we will do it, and how we can adjust as needed to continue to strive toward success.”

Of course, creating positive and continued change can be hard and takes time plus additional support.

You can try to bolster your efforts by connecting with an accountability group. You could invite family or friends to join in on the journey with you for support and to strengthen personal connections. Most of all, be patient and kind with yourself on your journey!

Want to learn more?

• The Goal Setting tool in the MHealthy Portal is a useful tool.
• You can also pre-register for a goal-setting presentation by contacting FASCCO at 734-936-8660 or [email protected]. FASCCO is here to support your overall emotional health by providing no-charge, short-term, confidential services for faculty and staff.
• Do you work at Michigan Medicine? Contact the Office of Counseling and Workplace Resilience at 734-763-5409 or [email protected].