Setting Goals for the New Year: Tools for Success
Welcome back to the Koi Wellness blog, your trusted resource for child development and empowerment. I'm Aya Porté, your occupational therapist (OT) who is passionate about nurturing children's potential and supporting cross-cultural families.
As the year draws to a close, many of us find ourselves reflecting on the past 12 months and setting intentions for the year ahead. Whether you’re celebrating with loved ones, relaxing on vacation, or simply catching your breath, this is the perfect time to think about what you’d like to achieve in the new year.
I’d like to share two structured approaches to goal-setting that can help you turn your aspirations into actionable steps—making those "next year" dreams a reality.
The Tradition of Goal-Setting
It’s almost that time of year again! The beginning of the new year according to the Gregorian calendar. Did you know that the Gregorian calendar was created by Pope Gregory XIII in 1582 to fix leap year issues and restore January 1 as the start of the new year? Well, it's true, because I was raised Catholic and my dad would share this fact with us every year on New Year's Eve that I have it memorized.
While you may not need to overhaul a calendar system, setting personal goals is a powerful way to refocus. Goals can range from drinking more water to advancing your career, and some people are great at sticking to them. But let’s be honest: sometimes we lose steam.
Here’s the good news—research shows that writing down your goals significantly increases your chances of achieving them. A study by Dr. Gail Matthews at Dominican University (fun fact, this is where I first learned how to play volleyball!) found that accountability, commitment, and goal documentation are the secret sauce to success.
Two Goal-Setting Methods to Try
To help you start 2024 strong, I’m sharing two goal-setting frameworks: SMART Goals and the Goal Attainment Scale (GAS). Each approach offers a structured way to set and measure your goals, ensuring you stay on track throughout the year.
SMART Goals
The acronym SMART stands for Specific, Measurable, Achievable, Relevant, and Time-Sensitive. If you’ve been anywhere near the self-help section of Amazon, or listen to motivational speakers, SMART goals are an effective way to clarify, structure, and achieve objectives.
SMART goals also happen to be the first type of goal I learned to write when I was in OT school. Here’s how it works:
Specific: Define exactly what you want to accomplish.
Measurable: Include benchmarks to track your progress.
Achievable: Ensure the goal is realistic.
Relevant: Align the goal with your broader values or objectives.
Time-bound: Set a deadline to create urgency.
For Example: I want to read more books–but that's too vague.
To make it a SMART Goal: “I will read 1 book a month (12 total) by December 31, 2025.”
Breaking it down:
Specific: 12 books in 12 months.
Measurable: One book per month.
Achievable: Realistic pace for most readers.
Relevant: Matches a goal of prioritizing personal growth.
Time-bound: Includes a clear deadline.
Goal Attainment Scale (GAS)
If you’re tired of the run of the mill SMART goal you can also try the Goal Attainment Scale (GAS). A Goal-Attainment Scale (GAS) is a structured tool used to set, track, and measure progress toward individualized goals, particularly in healthcare, education, and therapy settings.
GAS is a great method that allows you to track progress toward highly individualized goals. It uses a 5-point scale to measure outcomes:
+2: Exceeds the goal significantly.
+1: Slightly better than expected.
0: The expected outcome.
-1: Slightly below expectations.
-2: Well below expectations.
For Example:
I average about 9800-11000 steps per day. I’d like to be a little more active by increasing my step count! Let’s say you want to increase your daily step count from 10,000 to 12,000. Using GAS, you’d set incremental benchmarks:
GAS not only measures success but also highlights when adjustments are needed—because progress isn’t always linear, and that’s okay!
Let’s Make 2025 Your Best Year Yet
Both SMART and GAS help you clarify your goals, track progress, and hold yourself accountable. Writing your goals down and revisiting them regularly creates a sense of commitment and keeps you motivated.
Whatever your goals—big or small—these tools can help you stay focused and organized. And remember, progress is more important than perfection.
I’d love to hear what you’re planning for the new year! Connect with me on LinkedIn, Instagram, or Facebook, and share your goals. If you’d like more personalized guidance, feel free to schedule a call with me here.
Let’s make 2024 a year of growth, resilience, and success—together.