Setting Recovery Goals for the New Year: How to Create Intentions That Stick

The start of a new year often inspires reflection and goal-setting. For those in eating disorder recovery, this is an opportunity to set intentions that support healing and personal growth. Recovery is a journey, not a race, and crafting thoughtful, achievable goals can provide direction and motivation for the months ahead.

1. Reflect on Your Recovery Journey

Begin by looking back at how far you’ve come. Celebrate your successes, no matter how small, and identify areas where you’d like to grow. Reflection helps you approach goal-setting with self-compassion and a clear perspective on what’s most important.

2. Set S.M.A.R.T. Goals

S.M.A.R.T. goals are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, rather than saying, “I want to eat healthier,” you might set a goal like, “I will follow a meal plan created with my nutritionist for four weeks.” This structure makes your goals actionable and easier to track.

3. Prioritize Self-Compassion

Recovery is a non-linear process, and setbacks are part of the journey. Avoid setting goals focused on weight or appearance, as these can derail recovery. Instead, focus on goals that promote self-care and emotional well-being, like, “I will practice self-compassion when facing challenges in recovery.”

4. Break Down Goals Into Small Steps

Large goals can feel overwhelming, so break them into smaller, manageable steps. For example, if your goal is to cook more meals at home, start with preparing one meal per week and gradually increase. Small victories build momentum and confidence.

5. Build a Support System

Share your goals with trusted friends, family, or a support group. A solid support system can offer encouragement and accountability. If you’re looking for a community, consider resources like the National Eating Disorders Association(NEDA) for support groups and other helpful tools.

6. Practice Mindfulness and Intention Setting

Incorporate mindfulness into your daily routine to stay present and grounded. Setting daily or weekly intentions—like “I will listen to my body’s hunger cues today”—can reinforce your larger recovery goals.

7. Be Flexible and Adapt

Goals are meant to guide you, not restrict you. If you encounter challenges or your priorities shift, allow yourself the grace to adapt. Recovery is a dynamic process, and your goals should evolve with you.

8. Celebrate Every Victory

No matter how small, celebrate your progress. Whether it’s trying a new food or attending a therapy session, each step forward is worth recognizing. Celebrating achievements reinforces positive behavior and keeps you motivated.

Final Thoughts

The New Year is a time for fresh starts, and setting recovery goals can help you navigate the months ahead with clarity and intention. Remember, progress matters more than perfection.

If you’re ready to take the next step in your recovery journey or need help setting meaningful goals, I’m here to support you. Contact me today to explore how we can work together to create a plan that helps you thrive in the year ahead.