Goal and Intention Setting for the New Year

We all need to take some time to set the tone for the year ahead without the pressure of old-fashioned new year’s resolutions. Firstly, decide what you want. Do you have a specific goal in mind you’d like to achieve? Or perhaps there’s nothing specific for the year ahead but something more like a state of being you’d like to cultivate. Here are some hints and tips to make it happen:

1. Know the value of a SMART goal.

Creating a SMART goal is a way to keep things simple and increase our chances of success. Think about the goal you’d like to achieve and break it down into the following categories:

• Specific – what exactly do I want to achieve 
• Measurable – how will I know when this is accomplished 
• Achievable – how can I achieve this goal, and what action steps are required
• Realistic – can I complete the action steps required, do I have all the resources
• Timely – when will this goal be achieved, and what are the key steps in the timeline

Don’t forget to be flexible and reevaluate as needed, but every great idea begins with a plan, and this framework might be just what you need!

2. Focus on keywords and intentions for the year ahead.

At times we don’t want to be so SMART goal-focused; it can be a great opportunity to grow and develop as a person by focusing on a keyword or state that we use as a filter for everything we do. Our key state might be Joy. As we go through our day-to-day lives, we can run whatever it is that we are doing through the “am I doing this joyfully” filter. We shift our mindset to be more aligned with this state throughout what we do, whether dancing at a party or doing the dishes. The trick is to remind yourself of this word often. You might get a beautiful print of the word and stick it on your mirror at home. You might make it your screensaver on your phone or computer. Maybe you could even get a t-shirt or pillowcase with the word printed on it. Whatever you choose, make it your own and let it guide your way through 2023.

3. Don’t forget to rest.

We all want to enter the new year feeling refreshed and renewed. Adequate rest time allows us the opportunity to have ideas bubble up, and our creativity can flow. Sometimes this can take us quite significantly into January. I know many people who feel the real start to the year is February, as this is when most people’s holidays are over, and school is back. Taking January to rest and reset and keeping that intention front of mind might be just the permission slip you were looking for, even if we are still juggling our work and personal lives rather than lying on a beach somewhere. What can you do to truly rest? Here are a few ideas:

• Sleep
• Spend time at home 
• Go for a slow gentle walk
• Listen to music 
• Listen to or read a book
• Meditate
• Gentle stretching or yoga
• Laugh
• Spend time playing with kids, and pets or completely alone
• Play a board or card game 

4. Connect with further support.

Know what support really looks like to you. If you’ve set a smart goal, where is your support going to come from when you fall off track? If you have decided a keyword is more your style this year, who is someone you believe to be a great role model for this and connect with them? Keep your eyes on the prize, and remember, no one is meant to be on their own with the weight of the world on their shoulders. Sometimes we need to dig deep to find the right support, but it’s worth it. 

About the Author

Jill Kratsis, Naturopath and Workplace Wellbeing Specialist

Jill is a wellness expert, having worked in consulting, training, and lecturing for over 20 years. Jill’s focus is on the development and delivery of workplace wellbeing programs to assist individuals, teams, and organisations in flourishing.

Knowing there is a lot of information available to people, her philosophy is to keep things simple; translating the complex into user-friendly and easy tools to improve health, wellbeing, and life. This enables individuals to go on a journey of lifestyle development, being able to discern what is right for them at the time to optimize their health and wellbeing in a way that works. Her audience can range from the CEO and Executive team, right through to participants starting their careers or even customers of an organisation.

Jill has extensive experience working both one-on-one and in group settings with a range of top-tier and well-known government and private organisations. She is a well-respected and highly sought-after facilitator. Jill commonly presents on topics such as wellness practices, stress management, resilience, burnout, work-life balance, mental health, nutrition, and leadership. 

Jill is the mum of two daughters and consistently role-models wellness practices for them and her local community. She enjoys time outdoors and has an extensive vegetable and medicinal garden. Jill shares wellbeing information both online and in person, educating about food as medicine and kitchen garden medicines. 

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