New Year’s Resolutions That Stick

How to Use SMART Goals to Thrive with Chronic Illness, Burnout, or Disability

Every January, millions of people set New Year’s resolutions with the best intentions. Yet by February, most of these goals have already fallen apart. Why?

We often dream big, but we skip the essential step of planning. For those of us living with chronic illness, disability, or burnout, this cycle can feel even more disheartening. Our energy is limited, our schedules may revolve around medical care, and the stress of living with these challenges can make even small goals feel out of reach.

But here’s the good news: with the SMART goal framework, we can create sustainable goals that align with our capacity and values while moving us closer to our vision for the future.

What Are SMART Goals?

SMART goals are a tried-and-true method for creating achievable plans:

• Specific: Define exactly what you want to accomplish.

• Measurable: Track your progress with clear markers.

• Attainable: Set goals that are realistic for your current situation.

• Relevant/Realistic: Ensure your goal aligns with your values and priorities, and make sure it also fits into your lifestyle.

• Time-bound: Create a timeline to stay accountable.

For example:
Instead of saying, “I want to get healthier in 2025,” a SMART goal might be:
“I will prep two healthy meals each week for the next month to improve my nutrition and energy.” It’s far more specific, and gives us a rubric to measure success based on action.

This approach makes your goal tangible and achievable, which is especially important when your energy and resources are limited.

Reverse-Engineering Your Vision

Big dreams are inspiring, but they can also feel overwhelming. That’s where reverse-engineering comes in:

1. Start with your big vision (e.g., “I want to feel more energized and confident in 2025”).

2. Break it into smaller, manageable goals (e.g., improving sleep, incorporating gentle movement).

3. Use the SMART framework to define specific action steps.

When you focus on small, actionable steps, you build self-efficacy – the belief in your ability to succeed. This confidence is key to reducing stress and overcoming the overwhelm that often accompanies chronic illness, disability, or burnout.

Sustainability Over Perfection

Here’s the thing: progress isn’t about perfection – it’s about consistency. Some weeks, you might make significant strides; other weeks, simply resting could be your win.

By creating goals that honor your unique needs and capacity, you set yourself up for long-term success. Over time, these small steps will create a ripple effect, helping you manage stress, feel more in control, and work toward a life that aligns with your values.

Let’s Make 2025 Different

This year, let’s ditch the all-or-nothing resolutions and focus on creating sustainable, long-term change. Start with one SMART goal, reverse-engineer it into smaller steps, and celebrate every win – no matter how small.

✨ Ready to recharge your energy and set yourself up for success? Join me and Millennial Burnout Coach Jayci Gibbs for another FREE Recharge Room Event on Sunday, January 21 at 4pm PST // 6pm CST // 7pm EST. We’ll explore tools for stress relief, resilience, and goal-setting that works with your body, not against it. (And if you’ve been impacted by the LA wildfires, this might also be a good opportunity to slow down and tap in for just a moment.)

👉 Register here now and take the first step toward a brighter 2025.

— Lauren