Specific
Measurable
Attainable
Relevant
Time-Bound
A Successful New Years Resolution​ Includes Values and Needs
New Year’s Resolutions are a popular way to prioritize our goals but tend to fail when we don’t incorporate our values and needs. Typically, we list all the things that we want to see improve and really focus on. In theory, this should work, right? So why do so many resolutions fail? There are a few reasons which we’ll go over in this article including how to create SMART goals and how to incorporate your values and needs so that you stay motivated!
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WHY DO SO MANY New Years Resolutions FAIL?
1. UNREALISTIC &IMPERSONAL GOALS
Unrealistic goals are a recipe for failure. Too often, lofty, unfocused goals lead to frustration and disappointment. So, the resolution just doesn’t stick.
2. NO CLEAR PLAN
It’s important to have a step-by-step plan for how you will achieve your resolution, rather than just stating the goal itself. As you break down your goals and the steps towards acheiving them, you gain a sense of confidence.
A New Years Resolution means Setting Goals using SMART Goals
One way to develop a clear plan is to use SMART Goals
By setting goals that are specific, measurable, attainable, relevant, and time-bound, you increase your chances of success. For example, instead of saying “I want to get fit,” a SMART goal would be “I will go to the gym three times a week for 30 minutes each session and track my progress using a fitness tracker.”This goal is:
- specific (going to the gym)
- measurable (tracking progress with a fitness tracker)
- attainable (three times a week is doable)
- relevant (it helps you get fit)
- time-bound (30 minutes each session)
FOCUS ON YOUR VALUES AND NEEDS
Incorporating your personal values and needs when goal setting, or even writing out your New Years Resolution, will also increase your chances of sticking to it. Your personal values are the things that are most important to you, such as family, health, or career. Your core needs are the fundamental needs that drive your behavior, such as security, belonging, or self-expression.
By setting resolutions that align with your personal values and core needs, you will be more motivated to stick to them. For example, if family is a top value for you and your resolution is to spend more quality time with your loved ones, you will be more motivated to follow through on your resolution because it aligns with your values.
It’s also important to be realistic about the time and resources you have available to devote to your resolution. If you don’t have the time or resources to commit to your resolution, it will be difficult to stick to it.
Final Thoughts on Incorporating Values and Needs this New Year
In summary, New Year’s resolutions often fail because they are unrealistic, lack a clear plan, or don’t align with our personal values & needs. By setting SMART goals and incorporating your values and needs, you can increase your chances of success. If you are looking to focus on your personal growth and need support, we’re here to help! Take control and make this year the year you achieve your goals.
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FAQ's About Online therapy in NJ
How do I get started as a new client?
Do you offer traditional talk therapy?
of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information
Does my insurance cover my visits?
Uur goal it to decrease stress and anxiety, so we understand that the financial commitment to therapy is something to consider! We provide OON billing for clients who decide to bill their insurance for services. A “Superbill” can be provided to you for potential reimbursement of services. To know if you have to OON benefits, you can call your insurance company and ask about the process of receiving these benefits.Â
Our Insurance Page shares a small blurb about Why We Left Insurance Panels
What is the difference between associate therapists & fully licensed therapists?
See our “Affordable Therapy” Page for info on licensing and costs of therapy.
 LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.
LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.
What is your cancellation policy?
We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.
What is Virtual Reality Therapy (VRT)?
VRT is an immersive tool that helps clients to explore environments that can not be traditionally explored in therapy. Visit our VR page for more info and to watch our infomercialÂ
What is VRT used for?
we use VRT to support Exposure Therapy, a long standing traditional therapy modality to treat phobias, anxiety and stress. we send a headset directly to your home so you can access VRT from anywhere.
VRT not only helps with exposure therapy for phobias, but is great for ADHD, mindfulness, PTSD and social anxiety.
How does the process work?
- Fill out a consult request below or reach out to us directly.
- our phone number is 609-300-6481, call or text
- MBD will respond within 24 business hours
- You will get access to the patient portal to complete the intake paperwork
- Once the paperwork is submitted and reviewed we confirm your intake appointment
- Prior to your intake, you will receive a link to access the telehealth session.
Do You Offer Free or Reduced Therapy?
Yes! We offer a sliding scale as well as reduced fee therapy for clients working with out graduate interns. To learn more visit: Reduced Fee Therapy
