By Pamela Rodriguez Vazquez
The arrival of a new year inspires us to reflect. Often, these reflections are filled with hope, joy, and enthusiasm. A new year also tends to bring a beautiful sense of opportunity, a chance to start fresh and set new goals. According to the Royal Spanish Academy, a goal is “the end toward which a person’s actions or desires are directed.” However, simply having the desire does not automatically lead to the changes in our habits needed to achieve those goals.
Every year, we hear people say things like, “This year I’ll eat better,” “I’m planning to run a 5K,” or “I want to start a new career.” Yet, it’s common for people to abandon their New Year’s resolutions and goals within the first two weeks. According to the study “The Resolution Solution: Longitudinal Examination of New Year’s Change Attempts” by Norcross and Vangarelli, only 19% of participants maintained their New Year’s resolutions after two years, highlighting the long-term difficulty of sustaining behavior change. Most dropouts occurred within the first six months, with success rates dropping to 40%, indicating that early setbacks are a common occurrence.
Why does this happen? According to Wendy Wood and David T. Neal in their 2007 study, “A New Look at Habits and the Habit-Goal Interface,” habits and goals are not always aligned. Reaching a goal often requires changing existing habits, which can be a challenging task. The study explains that habits are a form of long-term learning developed through repetition. Once a behavior is repeated enough, it becomes automatic.
Just because I have a goal doesn’t mean my habits will change automatically. This transformation must be intentional, conscious, and documented to be truly effective. For example, if I want to read a new book every month, I need to develop a habit of reading at night. I could place a book on my nightstand, set a specific reading time (e.g., from 9:00 to 10:30 p.m.), and decide how many pages to read each evening. Additionally, I can track my progress to monitor my improvement over time.
James Clear, in his book “Atomic Habits,” explains that to develop new habits, we must make them simple, attractive, and satisfying. For instance, if I want to start eating healthier by incorporating more protein and vegetables into my meals, I can simplify the process by preparing meals once a week. I can make this habit more attractive by using spices and condiments I like and more satisfying by including a crunchy ingredient, something I personally find enjoyable. To effectively implement meal preparation as a habit, I must plan my grocery shopping each week, make a list of my favorite healthy ingredients, schedule a time for the prep session, and ensure I have the necessary tools, such as storage bowls, to make the process smoother.
One method for setting and achieving goals is WOOP, developed by psychologist Gabriele Oettingen. This method focuses on motivation and offers a structured, realistic analysis of goals. Below is a breakdown of the acronym along with examples:
| W – Wish | What do I want to achieve? | Lose 20 pounds in 5 months. |
| O – Outcome | What’s the best result? | Feel more energized, healthier, and confident in my clothes. |
| O – Obstacle | What internal barrier might I face? | Cravings for sweets and lack of motivation to exercise. |
| P – Plan | What’s my strategy when obstacles arise? | If I crave sweets, then I’ll look at the tape measure I placed on my refrigerator as a visual reminder of my goals. If I feel lazy, then I’ll look at the jeans I want to wear again, put on my sneakers, and go for a 30-minute walk. |
Here’s another model that can be especially helpful for those who recognize that habits are the main barriers to achieving goals. It helps raise awareness of the habits that interfere with your goals and encourages reflection on how to change them.
Another method is SMART. This model was introduced by George T. Doran in 1981 in his article “There’s a S.M.A.R.T. way to write management’s goals and objectives.” Though originally developed in the business world, today it is used by peer recovery specialists, life coaches, and applied across education, personal development, and psychology.
| S – Specific | Clearly define the goal. (e.g., Become a certified life coach.) |
| M – Measurable | Track progress with measurable outcomes. (e.g., Complete required courses and earn certification.) |
| A – Achievable | Ensure the goal is realistic and doable. (e.g., Choose a flexible program that fits your schedule and budget.) |
| R – Relevant | Align the goal with personal values and interests. (e.g., Enjoy helping others succeed? Life coaching may be a good fit.) |
| T – Time-bound | Set a deadline. (e.g., Get certified by year-end; start researching programs in January.) |
I believe that as human beings, we all have goals in our lives. These goals can evolve over time, depending on our current circumstances, priorities, and life purpose. Personally, I see goals as dynamic — they adapt as I grow and move through different stages of life.
One of the first and most important steps in achieving any goal is believing in yourself. Confidence in your own potential creates a strong foundation for action. I also find it helpful to read success stories of people who have accomplished similar goals. Learning how others overcame challenges can provide inspiration, insight, and practical strategies.
The journey toward a goal is rarely without obstacles, there will always be setbacks and barriers along the way. The good news is that we have a powerful ally in this process: our brain. Thanks to the science of neuroplasticity, we now understand that the brain can form new connections and develop habits that support our goals.
We are not slaves to our habits. What’s required is the discipline to change them intentionally, aligning our behavior with our goals and life purpose. According to the article “Neuroplasticity: Evolving Concept in Neurology,” Verma (2023) explains that the brain can change and adapt its structure and function throughout our lives. He points out that neuroplasticity includes things like the brain reorganizing itself and forming new connections between nerve cells. Unlike what was once believed, new brain neurons can be made even in adulthood, showing that our brains stay flexible and capable of change well beyond childhood.
This should fill you with hope that change is always possible, no matter where you’re starting from. You can always change your habits, make better choices and pursue your goals. So, set your goals, believe in yourself, trust your brain’s ability to adapt, and keep moving forward. You can do it!
Pamela Rodriguez Vazquez is a Southwest Wake resident and the Hispanic and Latin Community Outreach Lead at the Department of Health and Human Services, Division of Mental Health, Substance Use and Developmental Disabilities.
