Preparing for the New Year: How to Recognize the Goals You Need to Set

By Sarah Rogers, LPC

As a new year approaches, many people begin thinking about resolutions, fresh starts, and new habits. But before setting any goals, it’s important to step back and reflect on what goals actually make sense for your life. It’s easy to get swept into trends, comparison, or pressure to reinvent yourself overnight.

Meaningful growth, however, begins with recognizing goals that align with your values, emotional needs, and long-term well-being. The process of identifying the right goals creates clarity and lays the groundwork for healthier, sustainable motivation.

Why Identifying the Right Goals Matters

Not all goals are created equally. Some are shaped by external pressure, social comparison, or unrealistic expectations. Goals set to please others—or rooted in “shoulds”—rarely lead to long-term change.

Research shows that goals based on internal motivation, rather than external approval, are more sustainable and more strongly linked to well-being (Ryan & Deci, 2017). Reflective goal-setting also prevents burnout and discouragement. When your goals come from what you truly need, you create a foundation that feels authentic and manageable rather than forced.

How to Reflect on What You Truly Need

Pay Attention to Emotional Signals

Emotions provide valuable information about your needs. Feelings such as frustration, boredom, overwhelm, or longing can highlight areas of life that may need attention. Reflective emotional awareness supports clearer decision-making and a stronger sense of direction (Schaefer et al., 2020).

For example:

• Feeling drained by your routine → may signal a need for rest or restructuring

• Feeling disconnected → may point toward relational goals

• Feeling unfulfilled → may point toward personal growth

Your emotions are data—not inconveniences.

Evaluate What Worked This Year

Looking back at the past year can help you identify what supported you and what didn’t.

Ask yourself:

• What habits made me feel grounded, stable, or fulfilled?

• What created stress, exhaustion, or disconnection?

• What patterns kept repeating?

Recognizing what worked—and what didn’t—helps shape meaningful goals rather than arbitrary ones.

Identify Areas of Growth

Consider different domains of your life:

• Relationships

• Work or career

• Health + wellness

• Emotional well-being

• Finances

• Personal development

Which areas feel balanced? Which feel neglected or tense?

Often, the areas that consistently bring discomfort or curiosity are the ones inviting growth.

Consider Your Values

Values are the foundation of meaningful, sustainable goals. If your core values include creativity, stability, family, health, or spirituality, your goals should reflect that. Goals that align with values feel purposeful—making you far more likely to stay committed.

Turning Insights Into Clear Goals

After gaining clarity on what needs attention, begin translating these insights into specific goals.

A few helpful reminders:

• Choose only 3–5 goals to maintain focus

• Start with goals that are realistic and within your control

• Break larger goals into smaller, manageable steps

• Prioritize goals that support your emotional and mental well-being

Small, value-aligned goals are more sustainable than big, externally driven ones.

When Reflection Feels Overwhelming

Sometimes it’s difficult to identify what you need—especially during stressful seasons or major transitions. If reflection feels confusing or emotionally heavy, you’re not alone.

Support tools that can help:

• Journaling

• Talking with a therapist

• Processing ideas with trusted friends

• Using guided reflection prompts

Outside perspectives can highlight strengths and needs that are harder to see on your own.

Looking to deepen your self-awareness? Explore our blog on Setting Healthy Boundaries or consider reaching out to a Compass clinician for support.

Conclusion

Recognizing the right goals for the New Year isn’t about forceful change—it’s about slowing down, reflecting, and listening to what your life is telling you. When your goals align with your values, emotions, and personal needs, they become stepping stones toward genuine, lasting growth.

This thoughtful preparation helps set the stage for meaningful, sustainable change in the year ahead.

Interested in Clarifying Your Goals With Support?

Compass Counseling & Associates is here to help you deepen insight, strengthen emotional health, and set meaningful goals for the year ahead.

• Explore our services

• Meet our clinicians 

• Contact us today

You don’t have to set your goals—or face the New Year—alone.

References

Ryan, R. M., & Deci, E. L. (2017). Self-determination theory: Basic psychological needs in motivation, development, and wellness. Guilford Press.Schaefer, S. M., Boylan, J. M., van Reekum, C. M., Lapate, R. C., Norris, C. J., Ryff, C. D., &Davidson, R. J. (2020). Purpose in life predicts better emotional recovery from negative stimuli. PLoS ONE, 15(5), e0232568. https://doi.org/10.1371/journal.pone.0232568