Key Points:

  1. Tangible Goals System
  2. Internal Motivation
  3. Self-Compassion

Have you ever set a New Year’s resolution filled with determination and ambition, followed by a shattering crash? I have! 

Setting a resolution is a big deal and can surely contribute to our sense of ambition and fulfillment. However, we tend to set goals that are completely doomed for failure. Read more for tangible tips to help your resolutions actually stick.

Tangible Goals System

Think of a goal you want in your life. Now, take that goal and break it into smaller goals (the more the merrier!). It is crucial to differentiate between what is and what is NOT in your control. These simple but mighty tips help our goals to become realistic, attainable, and practical. The more specific and distinct your system is, the greater the probability of following through with your goals. 

Internal Motivation

Consistent momentum’s best friend is internal or intrinsic motivation. Odds are, when we’re preoccupied on what the world thinks we “should” be doing, our motivation comes in spurts. Meaning, we are likely to experience that crash. If your motivation is coming from a place inside of you, it’s intrinsic and its lasting. Learning how to access that place inside of us can be easier said than done. Psychotherapy can be a great tool to help us strengthen our sense of self, improve our identity resilience, and learn how to differentiate between internal and external motivators. CFIR professionals are here to help you do just that, and more.


Don’t let a lapse turn into a relapse. Allow the setbacks to happen and then get back on track. Prioritizing self-compassion leaves us with the realistic wiggle room we need when it comes to attaining a goal. It can also help us to manage our expectations, eagerness, and feelings of guilt. Self-compassion is not based on positive judgements or evaluations, it is a way of relating to ourselves. The motivational power of self-compassion is the difference between working hard to grow and to learn vs. needing to impress ourselves and/or the world.

Natasha Vujovic, RP (Q). is a Registered Psychotherapist (Qualifying) at CFIR. She works with individuals and couples experiencing a wide range of psychological and relational difficulties including anxiety and stress, depression, mood and grief, relational conflict, trauma, life transitions, personality, body-image, marital and pre-marital, internal conflicts, family dynamics and self-esteem. Natasha is an integrative therapist pulling from psychodynamic/analytic theories and takes a collaborative and honest approach to session.