As a new year begins, people often set lofty goals or resolutions with the hopes of improving their lives. While goal setting is extremely effective in making positive changes, big changes don’t always require big goals. Setting smaller goals makes the tasks less intimidating, which makes it easier to start, stay motivated, and build momentum over time. Breaking big goals into smaller steps makes them easier to handle. Small goals feel less intimidating, which makes it easier to get started and stay motivated. They also help build habits, since small actions are easier to do consistently. Finally, taking smaller steps reduces the risk of burnout by alleviating the pressure to do everything perfectly.

Traditional goal-setting advice often overlooks the realities faced by people with physical disabilities because it assumes a baseline level of physical ability and energy, without considering that each is different for every person. Achieving goals is not always linear, and any progress towards completion deserves to be celebrated. To increase the likelihood of success, New Year’s goals should follow the SMART framework: specific, measurable, achievable, relevant, and time-bound. SMART goals turn vague intentions into clear, actionable plans, providing structure and direction that make follow-through more attainable.

To help you start the new year with confidence and intention, this guide offers examples of realistic, accessible goals to consider.

Health and Wellbeing

• Explore new adaptive physical activity options. NCHPAD has great options for a variety of abilities!
• Improve or maintain strength, balance and flexibility.
• Manage pain or fatigue effectively.
• Create and follow an individualized nutrition plan.
• Improve or maintain sleep hygiene.
• Schedule guilt-free rest.
• Build self-care into daily routines.
• Set realistic cleaning goals to maintain a clean, healthy environment.
• Update your care team as needed.
• Try a new adaptive tool to make a task easier.
• Create a medical binder. This guide (attach the emergency preparedness guide here) offers a great starting point.
• Treat your body gently.

Personal Growth and Hobbies

• Learn something new by taking a class, continuing your education, exploring a new hobby, or perfecting a skill (Local libraries or community centers are great places to start).
• Increase independence by exploring assistive technology.
• Master a new recipe.
• Identify personal strengths, interests and values.
• Practice positive self-talk through daily affirmations.
• Celebrate progress, not just outcomes.
• Practice communicating needs, preferences and boundaries clearly.
• Start a gratitude journal.

Social and Community Engagement

• Share newfound hobbies with your existing community or seek a new community.
• Build friendships through shared interests or inclusive communities.
• Advocate for accessible events and policies.
• Join a community group that focuses on topics of interest to you. NCHPAD’s Coffee Club meets twice monthly online for engaging conversations about mindfulness, exercise, nutrition and more!
• Participate in local community centers or sports/recreational leagues.
• Reduce isolation through in-person or online connections.

As you move into the new year, remember that progress looks different for everyone. Health, well-being, and personal growth are not defined by speed or comparison, but by intention, consistency, and self-compassion. Small, thoughtful goals can create meaningful change over time, and every step forward is worth celebrating. By honoring your individual needs, listening to your body, and allowing flexibility along the way, you can build goals that support not only success, but sustainability and joy throughout the year.