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By: Alison Doherty, Career Advising Fellow

It happens every year. Jan. 1 comes around and we set our ambitious resolutions for the year – travel to new places, lose weight/eat healthier, save money, advance in our career, read more, work on our mental health/well-being.

And while most resolutions like these ones are positive and noble pursuits, the reality is that we struggle to keep up with them and end up disappointed in ourselves.  In fact, while 40 percent of Americans set resolutions, studies show that 80 percent fail by the end of the month, with only 8 percent actually seeing their resolutions through to fruition ().

So, is the solution then just to give up on resolutions all together?  Not exactly, but it’s about shifting our mindset from trying to fulfill ambiguous, lofty declarations into developing more concrete goals for our personal and professional lives.  And the best way to do that is to first take time to reflect upon what we have already accomplished and what we want to improve or continue.

Reflection can be defined in a variety of ways.  The  defines it as “consideration of some subject matter, idea, or purpose” and “a thought, idea, or opinion formed or a remark made as a result of meditation.”

Jason Johnson, associate director of residential life at Indiana State University, identified the following themes as important factors of reflection (): “Reflection… is both personal and professional, has the ability to have both internal and external impact, can be either important or inconsequential, can act as a bridge between experience and theory, must be learned, is like a muscle—it needs to be nourished and exercised, and it allows one to find new or different meaning.”

It gives us the chance to celebrate our accomplishments and consider ways to improve what isn’t working ().  In essence, reflection takes time, but the realizations that come from it can lead to more natural, specific goals that feel personal and less forced, making it easier to stay focused and reach them.

It’s important to note as you begin your journey of self-reflection that there is no one-size-fits-all model since everyone has their own way of processing information and experiences.

If you’re struggling with how to get started, start by asking yourself some important questions.  If you need some suggestions, check out this great resource shared by Kiara Hines, Graduate Apprentice in the SPDC – which is divided into manageable sections such as reflection questions for your career, emotions, and health.

You should also find a reflection method that best suits you – most people think of journaling, but if that’s not your thing consider talking to a colleague or finding a creative outlet, like drawing or painting. It’s OK to start small, but make sure to keep up with it and turn it into a routine, scheduling time and committing to it ().  Another simple way to break down the reflective process is to remember these .

Once you’ve had time to reflect, the process of developing goals becomes much clearer. Take those broad resolutions and break them down into specifics by planning out all the small steps needed to make your goal a reality – “when they’re broken down into manageable and measurable pieces, you’ll be able to track your progress and stay focused,” making it more likely that you’ll accomplish them ().

Just like keeping a routine with reflection, be consistent and get into a routine to check in with yourself on the progress of your goals. This will help you grow both personally and professionally.

If you’re graduating soon and/or need some help with your career goals, take a look at this  for 17 measurable career goals, such as reviewing your LinkedIn profile, following a blog that’s specific to your industry, getting a professional headshot (which you can do for free at the SPDC!), and making one new networking connection per month.  While setting and achieving career goals are a personal and individualized process, remember that the SPDC is always here to help you on your journey.