“New Year, New You?” Why you don’t need reinvention to grow.

Resolutions and a new year go hand in hand. “New beginnings,” “fresh starts,” and “new year, new you” frequently find their way into commercials, promotional materials, and our collective mindset as we consider a more ideal life. To a certain extent, this approach can be helpful. We identify a goal and have a start date. And yet, the messaging feels laced with the idea that the current you must be discarded for the better you. “Out with the old, in with the new!”

Why “New You” can backfire

The mindset of inventing or creating a “new you” might imply that the “current you” isn’t good enough, leading to shame. It may overlook many of the positive traits, habits, or structures an individual already possesses in their life. As this is a January 1 blog post, it seems fitting to highlight how we can integrate new habits or a new mindset while leaning into existing strengths. A helpful approach to this is by examining Solution-Focused Brief Therapy, effective goal setting, and managing New Year's resolutions.

Solution-Focused Brief Therapy (SFBT) was developed by Insoo Kim Berg and Steve de Shazer, along with a team of colleagues and clients in the 1980s (Sung et al., 2018). Gingerich and Peterson (2013) note its focus on “strengths and solutions rather than deficits and problems” (p. 266). As a therapy, SFBT has evidence supporting behavior change and goal attainment. The strengths-based approach pairs well with habit formation, such as “I’m going to exercise three times a week.” What can we learn from SFBT as it applies to new habits?

Psychology Today comments that SFBT requires a therapist/counselor to have “a positive, respectful, and hopeful outlook.” In therapy, that stance is part of what helps change feel possible. However, if you’re setting goals for yourself independently for the new year, SFBT suggests approaching them with positivity, respect, and hope. This mindset is directly connected to creating effective goals.

SMART goals that work

Effective goals are comprised of several components. One popular acronym for goal-creation is SMART. SMART goals are specific, measurable, achievable, relevant, and time-bound. If we take the earlier example of exercising 3 times a week, there’s not much specificity. While it does say 3 times a week, “exercise” is a very broad term. A specific goal clarifies, “I want to run three times a week.” The last component missing would be a duration for the runs. “I want to run for 60 minutes, three times a week.”

Now, if someone is just starting to run, 60 minutes is a long time, and possibly impossible! The goal is specific and measurable but not achievable. It will be different for everyone (and may require consultation with a medical professional), but if someone has never run consistently before, or hasn’t done it in years, 5-10 minutes may be a more achievable goal. A relevant goal aligns with what one cares about or helps them achieve a larger objective. If someone is preparing for a 5 K, a goal of running three times a week is incredibly relevant.

The last acronym, time-bound, creates an end date by which one can accomplish their goal or reevaluate it in light of a bigger goal. Again, if someone is training to run a 5k, running 10 minutes, 3 times a week is a good start, but they will need to up their duration and frequency to accomplish a 5k. A good SMART goal would be: Running for 10 minutes, three times a week, for two months. After two months, an updated SMART goal might involve more minutes or more times per week, or both.

This post used running as an example, but the principles apply to a wide variety of habits one may seek to integrate. “I want to be more positive.” It’s a goal, but not very specific. “Before I get out of bed in the morning, I will identify one positive thing in my life, every day for one month.” That’s a specific, measurable, achievable, relevant, and time-bound goal. Interested in a new language? “I will learn 5 new words in Finnish every week for 5 weeks.” Practicing gratitude? “Every evening for two weeks, I will text a different friend/loved one expressing my gratitude for their role in life.”

Using an SFBT lens: exceptions and small steps

Let’s take the last example through an SFBT lens. If someone wants to practice gratitude, they may assume they don’t practice it or not as much as they should. A therapist using an SFBT approach would explore exceptions to that thought: “Where do you currently practice gratitude, even if it’s just a little?” Thanking a waiter or someone who held a door is an expression of gratitude. Another element an SFBT therapist might explore is taking small steps or identifying the next best steps. Maybe expressing gratitude for two weeks straight is too much. Maybe the small step is to be intentional about thanking the person who holds the elevator at one’s apartment as they work towards two weeks of gratitude.

If you’re adding new habits for 2026, start with respect for the person you already are. Build from strengths, aim for small wins, and make your goals SMART. Here’s to 2026!

By: Greg Creek, Social Work Intern

Gingerich, W. J., & Peterson, L. T. (2013). Effectiveness of Solution-Focused Brief Therapy: A Systematic Qualitative Review of Controlled Outcome Studies. Research on Social Work Practice, 23(3), 266–283. https://doi.org/10.1177/1049731512470859

 

Psychology Today. (n.d.). Solution-focused brief therapy. Retrieved December 17, 2025, from https://www.psychologytoday.com/us/therapy-types/solution-focused-brief-therapy

Sung, J., Mayo, N., & Witting, A. B. (2018). A Theoretical Investigation of Postmodern Approaches Used in Medical Settings: Solution-Focused Brief Therapy. The Family Journal (Alexandria, Va.), 26(2), 200–207. https://doi.org/10.1177/1066480718778527