For many people, with each new year comes a new set of goals aimed at self-improvement. What most people don’t realize is that unrealistic goal setting can actually be counterproductive, causing added stress and negatively affecting mental health.

Dr. Dalia Mammo, Medical Director of Crisis Services for Detroit Wayne Integrated Health Network (DWIHN), shares practical tips on how to set smart goals that actually stick.


Set realistic goals

“Good goals are designed with consideration,” Dr. Mammo said.

She explained that unrealistic goals often lead to discouragement and discouragement can negatively affect mental health.

“Resolutions should support mental health instead of becoming another source of pressure or another thing to do in the new year,” she said.


Simple, achievable goals are more likely to stick with people and help them feel successful

Dr. Mammo explained that the brain responds better to small, specific goals rather than large, vague goals because the smaller goals create frequent, manageable signals of progress that trigger dopamine release and help sustain motivation.


Set fewer priorities

“As we know, life is very demanding and too many goals can become overwhelming, which doesn’t help with progress,” Dr. Mammo said.

It’s important for people to prioritize the goals that matter most to them, and can be done without feeling like a chore or a burden.


Give goals personal meaning

When it comes to deciding what goals to make, Dr. Mammo encourages people to ask themselves, “Why does this matter to me right now?”

Today, especially with the prevalence of social media, many people are subconsciously comparing themselves to others.

“Instead of making it something that other people are doing, people should make their goals something that brings joy to their lives and makes them grow as a person,” she said.


Understand that setbacks happen

Just like with anything else, setbacks are a part of working toward a goal. Dr. Mammo said the important part is getting back up when you fall. Self-compassion is an important part of goal setting.

“Setbacks are completely normal. Having a bad day or a bad week doesn’t erase any progress,” she said. “The whole point of a goal is to improve, not be perfect.”

Regardless of the goal, it’s important to make sure that mental health is a priority when people are working to achieve their resolutions.

“Especially during this time of year, when the sky is dark and gloomy, the holidays are over and seasonal changes can impact people’s mood and motivation,” Dr. Mammo said. “It’s important to pay attention if you or someone you know are feeling overwhelmed – seek out professional resources if quality of life is being impacted.”

DWIHN offers free, confidential help for Wayne County residents and provides an array of integrated services that improve behavioral and physical health. If you have or think you might have mental health issues, visit www.dwihn.org to find a trusted provider or access the clinical call center for an outpatient clinic screening and referral. For 24/7 help, call the DWIHN Crisis Helpline at (800) 241-4949 and speak to a mental health professional.