Resetting Your Goals- From Overwhelm to Clarity
Welcome to the first Undoing Toxic Blog of the New Year! Today’s blog is inspired from feedback generated from an Instagram story post I made. Today’s entry focuses on how to hit the reset button and set yourself up for personal success in 2025 including how to start or resume therapy.
As we step into the new year, the sense of possibility is all around us. Possibility, hope, it’s a fresh start for everything. Personally, professionally, family, and the list goes on. Have you heard “new year, new me” floating around? While this is a time of fresh starts, a clean slate for setting goals, and reflecting on how far we have come, there is a lot to do.
But along with the excitement, the new year often brings a sense of overwhelm—mental clutter, unresolved thoughts, and goals that seem difficult to tackle. If you are feeling stuck or uncertain, you are not alone. The start of a new year is the perfect time to reset, refocus, and explore therapy as a way to clear mental clutter and gain clarity for the months ahead.
Resetting Your Goals- From Overwhelm to Clarity
It is very easy to get swept up in the excitement of New Year’s resolutions. The desire to do more, be better, or change in some way is motivating but can also be overwhelming. We often set ambitious goals without considering the mental load of the process. It is important to acknowledge that hitting the reset button doesn’t mean aiming for perfection—it is about progress and self-compassion.
Here are some steps to help you reset your goals in a way that’s sustainable and meaningful:
Reflect on the Past Year- Before jumping into new resolutions, take a moment to reflect on what you have accomplished in the past year. What did you learn? What challenges did you overcome? Reflecting on past growth helps you understand where you are coming from and can give you the confidence to move forward with intention.
Identify What Matters Most- Instead of creating a long list of goals, consider narrowing it down to a few things that truly matter to you.
Ask yourself: What do I want to prioritize in my life this year? Whether it’s career, relationships, health, or personal growth, focusing on a select few goals will reduce mental clutter and help you remain aligned with your core values.
Break Down Goals into Actionable Steps- Goals can feel daunting when they are vague or too general. Breaking them down into smaller, actionable steps can make them more achievable. For example, if one of your goals is to get healthier, instead of simply saying "I’ll exercise more," outline specific actions: "I will walk 20 minutes every day" or "I will cook dinner at home three times a week."
Embrace Flexibility- The new year doesn’t need to mean rigid resolutions. Life is unpredictable, and being flexible with your goals will reduce the pressure and help you adjust when circumstances change. Remember, progress over perfection.
Clearing Mental Clutter: The Importance of Mental Health Check-ins
The mental clutter we experience often stems from stress, unprocessed emotions, and a lack of clarity. Clearing this clutter is crucial for finding focus and clarity in the year ahead. Therapy can be a powerful tool in this process, helping you navigate the complexities of your mind and reclaim your mental space.
How therapy can help:
1. Self-Awareness and Reflection- Therapy provides a safe space to explore your thoughts, feelings, and experiences. Through regular sessions, you can gain a deeper understanding of your emotions and behavior patterns. This awareness is key to making more intentional choices and reducing unnecessary mental noise.
2. Managing Stress and Anxiety- The new year can bring with it a heightened sense of pressure. Whether it is the weight of expectations or anxiety about the future, therapy can help you manage these feelings. Techniques like mindfulness, cognitive behavioral therapy (CBT), and relaxation exercises can be tools to cope with stress and clear mental space for what matters. 3. Rewriting Negative Thought Patterns- We all have a tendency to get caught up in negative self-talk, which can fuel feelings of doubt and overwhelm. A therapist can help you identify these harmful thought patterns and work with you to rewrite them into more empowering beliefs. By changing the way you think about yourself and your goals, you can begin to see opportunities instead of obstacles.
4. Accountability and Support- Sometimes the hardest part of setting goals is staying accountable to yourself. A therapist provides a consistent point of contact for support and encouragement, helping you stay on track even when life gets complicated. Having someone to talk to about your struggles, setbacks, and successes can make all the difference in your mental well-being.
Finding the Right Therapy for You
If you’re considering therapy this year, it’s essential to find the right fit. Therapy isn’t a one-size-fits-all solution, so take the time to explore what works best for you.
Therapist Specialization: Look for a therapist who specializes in the areas you want to focus on—whether it's anxiety, depression, life transitions, or relationship struggles.
Therapy Style: Different therapists use different approaches. Some might use talk therapy, while others incorporate mindfulness, art therapy, or movement. Try to find someone whose approach resonates with you.
Online Therapy vs. In-Person: In-person therapy offers a personal connection, but online therapy can be more flexible and accessible. Consider what works best for your lifestyle and preferences.
Embrace the Journey The new year is an opportunity to reset, but it’s also a reminder that growth and change take time. Therapy can be a powerful ally in this process, helping you clear mental clutter, manage stress, and create space for your goals. Whether it’s exploring new goals, managing emotions, or improving self-awareness, therapy can help you navigate the year with intention and mindfulness. Remember, it is not about achieving perfection—it’s about making space for progress, self-compassion, and growth. If you’re ready to hit the reset button for your goals and mental well-being, therapy could be the key to unlocking the clarity and focus you need to thrive in the year ahead.
Let’s connect. Email me: moniqueevanstherapy@gmail.com
Accepting individual, couples, and family clients (self-pay and select insurance via headway.co- Monique Evans, LCSW)
For social work clinicians, I also offer clinical consultation meetings (Not to be confused with clinical supervision for licensure hours) at any level of practice.
Book me as your mental health presenter for speaking engagements, podcasts, panels, and presentations.
Disclaimer:
The intention for using social media for social workers and other mental health professionals is for marketing, education, advocacy, thought leadership, and providing content in a technologically changing field. We want to do this while making potential therapy-seekers aware of the risks and benefits of engagement on social media and Internet where mental health professionals are present. A therapeutic relationship is a professional relationship and in today's technological climate, a social media presence or following your therapist on social media is not to be confused with a relationship outside of therapy. Ethical, professional, and therapeutic boundaries must be followed and honored.
A counseling social media page or blog is not psychotherapy, a replacement for a therapeutic relationship, or substitute for mental health and medical care. A social media presence as a counseling professional is not seeking an endorsement, request, or rating from past or current clients. No social media posts or blog should be considered professional advice. The information contained in posts is general information for educational purposes only.
Be mindful of sharing personal details or details or others if you choose to comment.
Please consult your physician or mental health provider regarding advice or support for your health and wellbeing.
If you or someone you know is experiencing a medical and/or psychiatric mental health crisis and requires assistance, please call 911 emergency services.
988- National Suicide Prevention Hotline (24 hours a day, 7 days a week)
Safe Horizon 24-hour Hotlines (se habla español):
Domestic violence victims: 800-621-HOPE (4673)
Victims of crime and their families: 866-689-HELP (4357)