42. How to Accomplish Your New Year Goals: Reflecting on Finding Joy This New Year

Описание: The Home of Wellbeing and Joy



Welcome to Episode 42 of The Mood Booster Podcast. In this episode, we welcome the New Year by slowing things down, grounding ourselves in perspective, and rethinking what it really means to set goals that last.



We begin by sharing good news from across the world in 2025, from major climate wins and conservation breakthroughs to medical advances, human rights progress, and global health successes. Before diving into goals and resolutions, we remind ourselves that progress is happening, even when the world can feel overwhelming.



From there, we unpack the psychology of New Year’s resolutions and why so many people feel deflated, guilty, or burnt out by mid-January. We explore why rigid, all-or-nothing goals so often fail, and how kindness, flexibility, and realistic expectations create far better foundations for long-term change.



Using psychological research and real-world examples, we talk through how to set goals that actually stick. We discuss SMART goals, the power of approach-oriented goals, and why focusing on micro wins, adding joy, and working with who you already are leads to more sustainable growth.



We also reflect honestly on our own intentions for the year ahead, not as a complete overhaul, but as a continuation of growth, curiosity, and self-compassion. This episode is about starting the year gently, with perspective, humility, and hope.



🎧 In this episode, we reflect on




• Positive global news from 2025 and why it matters


• Why New Year’s resolutions often fail


• The psychology behind goal-setting and motivation


• Approach-oriented vs avoidance-oriented goals


• How SMART goals improve follow-through


• Why micro wins beat massive overhauls


• Adding joy rather than taking things away


• How to be kinder to yourself in January


• Our own goals and intentions for the year ahead


• Why the New Year is just a day, not a deadline




🛠 Practical Advice for Listeners




• Focus on adding small positive actions rather than removing everything at once


• Set SMART, flexible goals instead of vague or extreme resolutions


• Aim for progress, not perfection


• Use micro-wins to build momentum and confidence


• Be kind to yourself when motivation dips


• Remember that change can start any day, not just January 1st




This episode is about starting the year grounded, not pressured. Curious, not critical. And committed to becoming a little bit better, not completely different.



📍 Pillars Explored:

Introspection and Inspiration, Presence and Gratitude, Wellbeing and Joy



📚 References Cited in This Episode




• Mousley, A., Bethlehem, R. a. I., Yeh, F., Astle, D. E., Mousley, A., Bethlehem, R. a. I., Yeh, F., & Astle, D. E. (2025). Topological turning points across the human lifespan. Nature Communications, 16(1), 10055. https://doi.org/10.1038/s41467-025-65...





• Norcross, J. C., & Vangarelli, D. J. (1988). The resolution solution: Longitudinal examination of New Year’s change attempts. Journal of Substance Abuse, 1(2), 127–134. https://doi.org/10.1016/s0899-3289(88...





• Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS ONE, 15(12), e0234097. https://doi.org/10.1371/journal.pone....





• Haines, G. (2025, December 22). What went right in 2025: the top 25 good news stories of the year. Positive News. https://www.positive.news/society/wha...




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