End of January Check-In
Written by: Catherine Morrill, MDiv, LMFT
As January comes to a close, many of us are already setting aside New Year’s resolutions. If that’s true for you, I’d like to offer an alternative. I’ve come to see the months of January and February as an invitation to slow down and listen more carefully—to ourselves, to what feels sustainable, and to God’s gentle invitations toward growth. I use these months to clarify and refine my commitments through reflection and prayer, releasing goals shaped by pressure and holding onto those rooted in honesty, grace, joy, and trust. That process, in itself, feels like a meaningful win.
The new beginning of the calendar year naturally invites us to consider our hopes, dreams and needs. Whether we’re wanting to improve our health, our relationships, or our work, the way we approach our goal-setting matters. What follows are a few reminders for shaping goals that are clear, compassionate, and grounded—ones that can support intentional, steady growth over time.
Why Goal Setting Matters
Goal setting isn’t just about naming our hopes; it’s about creating a roadmap that helps turn intention into action. Research shows that people who write down their goals are significantly more likely to achieve them—but the key isn’t simply setting goals. It’s setting them well.
Experts consistently recommend focusing on three to five goals at a time. Limiting the number of goals helps reduce our overwhelm and allows us to direct our energy wisely. Clarity supports follow-through.
Organizing Your Goals for Maximum Impact
One way to make goals feel more manageable is to organize them into life categories. I do this both professionally and personally. In my work life, categories might include clinical training, administration, and team development. In our personal lives, common categories might include:
Personal Growth: Learning a new skill, developing a hobby, or reading around a meaningful topic.
Health & Fitness: Beginning a new exercise routine or addressing a specific health concern.
Financial Goals: Reviewing spending, paying down debt, saving for a purchase or vacation, or planning for retirement.
Community & Relationships: Volunteering, or intentionally investing in relationships with family, friends, or neighbors.
Spiritual Growth: Developing your faith life through a new practice, book, or community involvement.
Categories help ensure we’re not unintentionally neglecting important areas of our lives.
Overcoming Common Barriers to Goals
Setting goals is often easier than sustaining them. Here are a few common obstacles—and ways to respond with wisdom and compassion.
Goals Are Unclear: Vague goals like “eat healthier” or “save money” tend to stall quickly. Specific goals invite movement. For example:
“Consult a dietitian by March 1 to support healthier cholesterol markers by year-end.”
“Save $X each month to build a $X emergency fund.”
Too Many Goals: Trying to change everything at once often leads to burnout. Ask yourself what is realistic this year. Imagine the encouragement you would feel if you actually accomplished the goals you set. Success builds momentum.
Lack of Vision: Scripture reminds us that, “where there is no vision, the people perish” (Proverbs 29:18). The same principle applies to goals. Discipline is much easier to tolerate when we understand why something matters and when we have a compelling vision for the goal. If your goal is to work out three times a week, reflect on the benefits: more energy, reduced pain, greater emotional resilience, or the ability to engage more fully in the life you love. Vision sustains effort.
Mental Health and Relational Challenges: Depression, anxiety, ADHD, and relationship strain can significantly impact motivation, focus, and energy. When we’re working with challenges like these, some goals may need to shift—or pause altogether. Consider setting goals that directly support your mental and relational health, and don’t hesitate to invite the help of a trusted friend or therapist when discerning what’s realistic.
The Power of SMART Goals
The SMART framework remains one of the most practical tools for goal setting:
Specific: Clearly define the goal (“I will run a 5K.”)
Measurable: Identify how progress will be tracked (“I’ll train three days a week.”)
Achievable: Keep it realistic (“I’ll begin with one-mile walks and build gradually.”)
Relevant: Revisit your “why.” Is this goal something you truly want?
Time-Bound: Set a deadline that accounts for real life. Consider aiming to complete 2026 goals by early fall, allowing margin for busy seasons.
SMART goals and action steps emphasize our agency in creating the changes we desire.
A Solid Start for 2026
Support matters. Enlisting a goal buddy—someone who checks in with you and offers encouragement—can make a meaningful difference. Your buddy doesn’t need to share your goals; they simply serve as a steady point of accountability. I’ve seen how energizing this can be for my colleagues at the Soul Restoration Project.
Scripture speaks to the power of encouragement and community:
Let us hold unswervingly to the hope we profess, for he who promised is faithful. And let us consider how we may spur one another on toward love and good deeds… encouraging one another. (Hebrews 10:23–25)
Finally, remember that life is unpredictable. Periodic review and adjustment of goals is not failure—it’s wisdom. Flexibility and perseverance are signs of maturity.
An Invitation…
I invite you to take the remainder of January, and February, to set, review, or gently revise your goals for 2026. Consider it an investment in your growth and well-being.
A few simple steps to begin:
List the key areas of your life and brainstorm goals for each. Then narrow to the most important one per area. Sleep on them. Pray about about. Ask yourself why these goals matter now.
Shape each goal into a SMART goal and add it to your calendar. Consider whether your expectations are reasonable and who might serve as a supportive buddy.
This week, take one small step toward one goal. Your future self will thank you.
With thoughtful reflection, support, and grace, growth becomes possible and meaningful.
