Creating Intentional Goals for the New Year with DBT Principles

The new year is often a time for reflection and setting goals. Many of us start with big dreams for change—whether it’s getting healthier, handling stress better, or improving relationships. 

But let’s be real: traditional New Year’s resolutions often don’t stick. 

We’re all familiar with the vague promises of “getting fit” or “eating better” that fade away by February. 

So, what’s the secret to setting goals that actually work? 

Enter DBT SMART goals.

These goals are rooted in the principles of Dialectical Behavior Therapy (DBT), which is all about balance—accepting yourself while striving for change. 

When you combine the DBT SMART goals framework with these principles, you get a structured, clear path to real, lasting change that’s in line with what matters most to you.

What Are DBT SMART Goals?

Before we dive into how to create DBT SMART goals, let’s break down what they are. 

The SMART framework is a powerful tool for setting goals that are specific, measurable, and achievable, while DBT adds a layer of emotional regulation and mindfulness. Here’s the breakdown:

1. Specific: Instead of vague goals like “be happier” or “get fit,” DBT SMART goals help you set clear, specific intentions. For example, “Practice mindfulness for 10 minutes every day” is a clear, actionable goal.
2. Measurable: Tracking your progress is key. A goal like “I’ll meditate every day” becomes more measurable when you set it as “I’ll meditate for 10 minutes each morning for the next month.”
3. Achievable: Your goal should be realistic and manageable. If you’re new to mindfulness, aiming for an hour-long session every day might be overwhelming. Start small—maybe just 10 minutes—and work your way up.
4. Relevant: This is where DBT SMART goals shine. Make sure your goals align with what’s truly important to you, such as managing stress or improving relationships. Your goal should feel meaningful.
5. Time-bound: Setting a deadline helps you stay focused. For example, “I will practice mindfulness for 10 minutes every day for the next 30 days” gives you a clear timeframe for progress.

Why Should You Use DBT SMART Goals for the New Year?

Let’s face it: New Year’s resolutions can feel like a set-up for failure. They’re often too broad or unrealistic, and that can quickly lead to burnout. 

DBT SMART goals, on the other hand, give you a clear, practical structure for success. They’re grounded in emotional awareness, mindfulness, and a balanced approach to growth. 

This method isn’t just about checking off boxes—it’s about creating meaningful change with the right tools and mindset.

The key to DBT SMART goals is balance. DBT teaches us to walk the line between accepting where we are and making the changes we want to see. This balance is especially important in goal-setting. 

Too often, we set goals that are either too lofty or too vague. With DBT SMART goals, you’ll stay grounded while still reaching for the stars.

How to Create DBT SMART Goals for the New Year

Step 1: Reflect on the Past Year

Before jumping into new goals, take a moment to reflect on the past year. 

What went well? Where did you struggle? Reflecting on your challenges and wins will give you insight into the areas you want to focus on in the new year.

For example, if stress management was a challenge for you in 2023, setting goals around emotional regulation and mindfulness might be just what you need. If relationships were tricky, focusing on communication or boundaries could be beneficial. 

By reflecting first, you ensure that your goals are relevant and focused on what really matters.

Step 2: Incorporate Mindfulness and Emotional Regulation

A big part of DBT is emotional regulation, so it’s important to bring this into your goals. 

If you struggle with intense emotions or stress, setting DBT SMART goals around emotional awareness can help you stay grounded. For example, you could set a goal like:
“I will practice deep breathing for 5 minutes every morning for the next 30 days.”

Or, if you feel overwhelmed by negative thoughts, you might set a goal to: “I will journal for 10 minutes every evening for the next month to process my emotions.”

Setting these goals will help you stay focused and in control, even when life gets stressful.

Step 3: Break Big Goals Into Smaller Steps

We all have big dreams and long-term goals. 

But let’s be honest—big goals can feel overwhelming. That’s why breaking them down into smaller, actionable steps is so important. 

If your goal is to “be more organized,” try narrowing it down to something like: “I will declutter one area of my house each week for the next two months.”

By breaking your goal into smaller steps, it becomes less intimidating, and you’ll feel a sense of accomplishment as you go along.

Step 4: Stay Consistent with Your Goals

Consistency is key when it comes to DBT SMART goals. 

Success doesn’t happen overnight, and you’re bound to hit some bumps along the way. The important thing is to stay consistent. If you miss a day of meditation or journaling, don’t beat yourself up—just get back on track the next day.

You can also check in with yourself periodically to see how you’re doing. For example:

• Am I sticking to my goals?
• What’s working well?
• What needs adjustment?

This will help you stay focused, motivated, and on track to reaching your goals.

Example DBT SMART Goals for the New Year

Here are some examples of DBT SMART goals you can try for the new year:

1. Mindfulness: “I will practice mindfulness for 10 minutes every morning for the next 30 days.”
2. Relationships: “I will have one meaningful conversation with a family member or friend each week for the next three months.”
3. Work-Life Balance: “I will take a 30-minute break every workday for the next month to relax and recharge.”
4. Emotional Regulation: “I will practice deep breathing for 5 minutes every evening for the next month to manage my emotions.”

These goals are clear, actionable, and relevant to your emotional well-being. Plus, they give you a concrete way to track your progress.

Overcoming Common Challenges

Even with DBT SMART goals, you may encounter some challenges along the way. Here’s how to overcome some common obstacles:

• Procrastination: When you feel like putting things off, break your goals into even smaller steps. That way, it won’t feel like a huge task.
• Self-Doubt: Everyone faces moments of doubt. Take a moment to remind yourself of past successes and remember that progress takes time.
• Setbacks: Don’t view setbacks as failure. Instead, see them as part of the learning process. Adjust your approach and keep moving forward.

FAQs About DBT SMART Goals

1. What are examples of DBT SMART goals?

Some examples include:

• “Practice mindfulness for 10 minutes every day for 30 days.”
• “Journal three times a week for the next two months to process emotions.”
• “Attend weekly therapy sessions for the next three months.”

2. What is an example of a SMART goal in therapy?

A SMART goal in therapy might be:

• “Attend therapy every week for the next two months and complete assigned homework before each session.”

3. What are the 5 goals of DBT?

The five main goals of DBT are:

• Mindfulness
• Emotional regulation
• Distress tolerance
• Interpersonal effectiveness
• Walking the middle path (balancing acceptance and change)

4. What are examples of SMART goals for emotional regulation?

Examples include:

• “Practice deep breathing for 5 minutes every morning for 30 days.”
• “Journal for 10 minutes every evening to process emotions.”

By setting DBT SMART goals, you’re creating a clear, actionable roadmap to make lasting changes in the new year. 

It’s all about creating balance, focusing on what matters most to you, and building skills that improve your emotional well-being. 

So, let’s kick off the new year with intention and purpose—and make this the year of meaningful change!