As the calendar turns to a new year, we are often met with the mantra, “New Year, New Me.” It’s a catchy phrase, and it’s no surprise that many of us feel the pull to set ambitious goals in an attempt to overhaul major aspects of our lives. However, for first responders and their families, who often already manage high-pressure and unpredictable routines, this approach can feel overwhelming or even unrealistic.
Rather than focusing on sweeping changes, it might be more helpful to consider a more compassionate and achievable approach to New Year’s resolutions. Here are some tips to help you set meaningful and realistic goals for 2025:
1. Reflect, Don’t React
Take a moment to reflect on the past year that was. What were the highlights of 2024? What challenges did you overcome? What went well? Instead of reacting to pressure to change, focus on what’s already working in your life and consider how you can build on it.
2. Set SMART Goals
Goals are easier to achieve when they’re Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). For instance, instead of saying, “I want to be healthier,” you might set a goal to walk for 20 minutes three times a week. This clarity can help you stay focused and motivated.
3. Prioritise Self-Compassion
Resolutions often come from a place of wanting to ‘improve ourselves’, but it’s crucial to acknowledge your strengths and give yourself credit for all that you’ve already accomplished. Self-compassion can make the journey toward your goals more sustainable and enjoyable.
4. Focus on What Matters Most
For first responders and their families, time and energy are precious commodities. Choose goals that align with your core values and priorities. Maybe it’s spending more quality time with loved ones, practicing mindfulness, or taking steps to support your mental health.
5. Embrace Progress, Not Perfection
Change doesn’t happen overnight. Celebrate small victories along the way and be gentle with yourself. Resolutions or goal setting are more about progress, not perfection, and every step forward is an achievement.
6. Involve Your Support Network
Share your goals with family, friends, or trusted colleagues. A support network can provide encouragement, accountability, and perspective as you work toward your resolutions. We know how important connection is in maintaining our mental health – grow that support network.
7. Recognise the Unique Challenges of Your Role
As first responders, the nature of your work can make consistency challenging. Shift work, unexpected call-outs, or emotional demands can disrupt even the best-laid plans. Be flexible and willing to adjust your goals as needed without feeling like you’ve failed.
The new year can often feel like the perfect time for renewal and growth, but it doesn’t have to come with pressure to completely reinvent yourself. By setting realistic resolutions and approaching them with patience and self-compassion, you can create positive change that lasts far beyond January. Let’s step into 2025 with a mindset of balance and hope—together.
Marnie Donovan
Senior Clinical Social Worker
Fortem Australia
Marnie is a senior social worker at Fortem Australia who provides clinical services to first responders and their family members. She has experience in working with those who have experienced occupational trauma and building skills to manage this.