New year, new goals! Using fresh starts to set new goals.
As we look forward to 2025, we look back on research that’s now a little over a decade old: using fresh starts to set new goals.
Let’s face it – the new year is a great time to set new (or revisit old) goals. In 2013, Dai, Milkman, & Riis published their popular article that explores the concept of the “fresh start effect” – the tendency for people to be more motivated to pursue their goals and aspirations following temporal landmarks like the start of a new week, month, year, or after holidays and birthdays. The researchers analyzed data from Google searches related to dieting, gym attendance records, and goal-setting website activity. They found that engagement in aspirational behaviors like searching for diet information, going to the gym, and setting personal and professional goals increased significantly after these temporal landmarks. The authors suggest that temporal landmarks create a separation from past failures, allowing people to feel like they have a fresh start and boosting their motivation. They also propose that these landmarks prompt people to think more broadly about their lives and goals.
And, if you’re like most people, it can be even easier to lose track of a goal than it is to set a goal. So, how can you set yourself up for success in achieving your goals?
- Set personally meaningful, relevant goals: Goals that are more closely aligned to our values and what matters most to us are more likely to be achieved.
- Plan how you will achieve your goals: Coming up with a clear plan (and trouble-shooting potential barriers!) will allow you to follow through on the plan and achieve your goals.
- Enlist a supportive accountability buddy!: Asking a mentor, loved one, or trusted friend to help you set goals and then hold you accountable in reaching your goals will help keep yourself motivated.
How can mentors help? If you you are a mentor or if you run a mentoring program, there are clear steps you can take to support your (or your program’s) mentees and leverage the “fresh start effect:
- Encourage reflection: Mentors can guide mentees to reflect on the past year, identifying successes, challenges, and areas for growth. If your mentee is using MentorPRO, take a moment to review their Check-In scores this year and reflect on what went well and what felt challenging.
- Help set SMART goals: Mentors can assist mentees in crafting Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals. This framework ensures that goals are well-defined and have a clear path to achievement. You can use the task feature to set specific items for your mentee to complete.
- Provide accountability: As the research suggests, having an accountability partner can significantly increase the likelihood of goal achievement. Mentors can serve as this accountability partner, regularly checking in on progress and offering support and encouragement. Create a plan for checking in regularly – how often will you message your mentee to ask about their progress? How often will you check to see if they’ve marked a goal as completed in MentorPRO?
- Offer guidance on overcoming obstacles: Mentors can help mentees anticipate potential challenges and develop strategies to overcome them, increasing the chances of long-term success. Set up a meeting in MentorPRO to discuss any challenges or obstacles; model problem-solving strategies for success!
- Celebrate milestones: Recognizing and celebrating progress along the way can help maintain motivation and momentum throughout the year. If you notice that your mentee marks a goal as complete in MentorPRO, send them a message as soon as you can to emphasize their success! It feels good to be noticed and have someone else celebrate success with us.
