We’ve officially entered into a new year, and many of us are thinking about what we hope we gain or achieve this year. Reports show that around 30% of Americans (and nearly 50% of young adults) set New Year’s resolutions. But, only a few weeks into the year, less than 60% of those people have actually stayed on track with these goals.

In this blog, the MINES team talks about how to stay on track this year.

Set measurable goals

The first step to reaching your goals is to set the right kind of goals. We tend to set goals in vague terms, like “I want to spend less time on my phone” or “I want to have more fun.” This is a good start, but most people find it helpful to make goals measurable. This helps you understand when a goal has actually been met, and celebrate yourself when you do meet them.

For example, instead of spending “less time” on your phone, set the goal: “I want to spend 1 hour or less on my phone every day when I’m not at work.” Or instead of saying you want to “have more fun,” try setting a goal like, “I want to go out with my friends at least once every two weeks.”

Reflect on 2025

If you want your life to look different in any way this year, it can help to spend a little time looking back at what 2025 was actually like for you. Reflection isn’t about blaming yourself or dwelling on mistakes. It’s simply noticing what went well and what may not have gone as planned.

Try to approach this with curiosity rather than criticism. Think of it like gathering information so you can make choices that feel more aligned with the life you want. If something didn’t go the way you hoped last year, it doesn’t mean you failed. It just means you learned something about what you need.

Here are some journal/reflection prompts to get you started:

  • What am I proud of myself for doing (even small things) in 2025?
  • What drained my energy last year, and what gave me energy?
  • What habits or routines supported my well-being?
  • What did I avoid in 2025, and why? Do I regret avoiding it?
  • What do I want to feel more of in 2026?

Regularly track your progress

Once you’ve set your goals, regularly checking in with yourself is one of the best ways to stay motivated. You don’t need to wait for big milestones — noticing and celebrating small wins can make a huge difference. Every time you follow through on even the tiniest part of your goal, it’s worth acknowledging. This reinforces that your efforts matter and helps you stay connected to why you set the goal in the first place.

It can also help to create a habit around reviewing your progress. Some people like to do a short weekly check-in, while others choose a monthly reflection. You can even set calendar reminders to prompt you. During these check-ins, look at what’s working, what isn’t, and whether you want to adjust anything. Tracking your progress regularly helps you see that you’re moving forward — even if it’s slow — and gives you a chance to pivot when something needs to change.

Track your time

Most of us don’t actually know where our time goes. Hours can disappear between work, errands, screens, and unexpected tasks. Tracking your time gives you a visual picture of how you’re spending your days, which you might find surprisingly eye-opening. It can give you a sense of where your time is going, especially if it’s not going toward your goals.

There are many digital tools that can make this easier, like time-tracking apps or phone-blocking devices. Seeing your time laid out clearly can highlight patterns you didn’t realize were there and help you make small changes that free up space for your goals. This doesn’t mean that you need to be productive every minute. It’s absolutely okay, and healthy, to spend time on things that aren’t necessarily defined in your goals. It’s just about understanding your rhythms so you can use your energy and time more intentionally.

Be kind to yourself

You can’t punish yourself into staying on track – that’s not how this works. Progression toward your goals is rarely linear. It’s completely normal to be able to stay perfectly on top of it on some days, while falling behind on others. As long as you’re moving in a generally forward direction, that’s what matters. And if you’ve slid backwards, that’s OK too.

Practicing self-compassion is key. Try talking to yourself the way you would talk to a friend who’s on this journey You might talk to yourself and say something like, “It makes sense that I’m tired today,” or “I’m allowed to take a break and try again tomorrow.” You can also remind yourself that setbacks are part of the process, not a sign that you should give up.

Address your mental health

Sometimes, there are very real mental health barriers that can get in the way of our personal and career goals. Depression can sap your energy and motivation. Anxiety and perfectionism can cause an intense fear of failure and make it difficult to have the courage to start new things. Neurodevelopmental conditions like attention deficit hyperactivity disorder (ADHD) can cause executive functioning challenges.

These aren’t signs of weakness. When your brain isn’t working at its best, it can affect every area of your life. You deserve support. Most people feel better with the right mental health treatment. When you address your mental health, you might find that you’re naturally more motivated to work toward your goals.

MINES Employee Assistance Program (EAP) offers free and confidential counseling

MINES’ EAP can be a helpful first and accessible step if you’ve noticed that mental health challenges are affecting your motivation or goal-setting. We offer free and confidential short-term counseling, which can give you a safe space to talk through what you’re experiencing. Our counselors can also help you develop coping skills and identify strategies that make it easier to follow through on your goals.

And if you need support beyond short-term counseling, the EAP can provide referrals to licensed mental health providers who can help with more complex or long-term needs.

Happy New Year, from all of us here at MINES. We look forward to being your mental health partners this year!

To your wellbeing,

The MINES Team