How To Embrace Growth And Set Meaningful Goals For The New Year
- Brainz Magazine
- Jan 3
- 3 min read
Written by Josh Grimm, Fitness and Mindfulness Coach
Josh Grimm is an industry leading fitness and mindfulness coach. He is the founder of FITNUT, based in New York City, offering in person and online coaching, global wellness retreats, podcasts, and seminars.
I always like the end of the year for reflection, taking stock, and setting new growth goals. I do feel, however, that too many people get trapped by the anxiety that can surround unmet personal expectations.
If you didn’t meet your personal goals, it might bring up feelings of disappointment or frustration. But it’s important to remember that not reaching a goal doesn't define your worth or progress. The key is to move forward with self-compassion, recalibrate your approach, and use the new year as a fresh opportunity.
Here are some ways to make that transition
Acknowledge and reflect (but don’t dwell)
Look back with curiosity, not judgment: Reflect on what you accomplished and the obstacles you faced. What worked? What didn’t? What did you learn from the setbacks? Try to be kind to yourself during this process. Sometimes, not reaching a goal can reveal deeper insights about what truly matters to you or highlight areas where your approach might need to change.
Reframe your goals (shift from "failure" to growth)
Break down big goals into smaller, manageable pieces: Instead of focusing on the end result, start by setting smaller, more achievable milestones. This can make the goal feel more attainable and help build momentum.
Adjust your goals to be more aligned with your current situation: Goals sometimes don’t work out because they were set based on an idealized version of yourself. Consider whether your goals are realistic, given your current time, resources, and energy levels.
Change the language: Shift your mindset from “I failed” to “I haven’t reached this yet.” This change implies that there’s still room for progress.
Plan for the new year (with a clean slate)
Set goals with intention, not pressure: Instead of making a huge, rigid list, set clear intentions or themes for the new year.
Build in room for rest and recovery: Many people burn out because they push too hard to reach their goals. Recognize that self-care, rest, and reflection are critical components of success.
Let go of what doesn’t serve you
Release old goals or habits that no longer align: Sometimes, we hold on to goals because we feel obligated to meet them, not because they truly reflect our desires. It might be time to let go of certain goals or even some old habits that no longer serve you in favor of ones that are more aligned with who you are now.
Saving my personal favorite for last: Stay present (the new year is just another day)
Shift the focus from “new year, new you” to “current you, evolving”: The pressure of New Year’s resolutions can sometimes be overwhelming. Instead of overloading yourself with lofty plans, focus on the idea of incremental growth.
Remember, the journey to your personal growth isn’t linear. Setbacks are part of the process, and each year is an opportunity to course-correct and try again with more wisdom and experience. The most important thing is that you don’t give up on yourself.
Josh Grimm, Fitness and Mindfulness Coach
Josh Grimm offers a unique combination of fitness and mindfulness coaching through his brand, FITNUT, which he started in 2014 after spending a length of time in South East Asia and then returning home to New York City. His holistic approach of curating a culmination of physical and mental fitness training via one on one coaching, an online multi-use platform, podcasts, seminars, and global wellness retreats, bring together a community that wants to live their ideal mindset through optimal physical and mental health.
