New Year, New Goals: How to Set and Achieve Resolutions Like a Physical Therapist

Here’s how to check in like a pro:

• Create Subjective Awareness (S): Start by reflecting on how you feel about your goal. What motivates you? What emotional or internal obstacles might show up? Awareness helps you stay intentional and identify your starting point.
• Track Objective Progress (O): “Write down what measurable actions you did. Even small steps count! This objective data helps you see forward momentum and keeps you accountable to the Specific and Measurable parts of your SMART goal.”
• Assess and Reflect (A): Identify what’s working and what isn’t. How do your feelings (S) relate to your actions (O)? Understanding obstacles helps you make data-driven adjustments rather than giving up.
• Plan Your Next Steps (P): Decide your next course of action. Can you increase intensity, frequency, or complexity? Plan for manageable and incremental changes, which are strategic progressions that build momentum safely.
• Measure and Celebrate Success: Track measurable long-term results and celebrate milestones along the way, just like we do in therapy sessions. This final step fuels motivation for the next check-in.

Follow these check-in steps consistently, and sooner than you think, you’ll be crossing the finish line of your resolution.

How SOAP Works in Action

Understanding the steps is one thing; seeing the system in motion is another. To demonstrate how powerful this PT-verified system is, let’s track a common New Year’s resolution: exercising more.

Step 1: Set the SMART Goal

A vague wish (Resolution: “I want to exercise more”) is turned into a SMART goal: SMART Goal: Specifically, I will walk for 30 minutes, 4 times per week, during my lunch break. This is Measurable (minutes/times/week), Achievable (I already walk once a week), Relevant (to my overall health), and Time-bound (I will assess my progress in 30 days).

Step 2: Use SOAP to Check In (Week 1)

At the end of the first week, you use the SOAP framework to document and adjust your plan:

SOAP Component	Goal Check-in Example	PT Insight (The Power of Documentation)
S – Subjective	“I felt motivated to start, but the weather was rainy on Tuesday and Wednesday, making my planned lunch walks impossible.”	Captures the external barriers and internal motivation that impact consistency.
O – Objective	Walked 3 times this week (Monday, Thursday, Friday), 30 minutes each session. Actual vs. Goal: 3/4 walks.	Provides hard, measurable data that removes guesswork from your progress.
A – Assessment	Overall progress is good, but relying solely on lunch breaks is too restrictive due to weather. I need a backup plan to hit my 4-walk goal next week.	This is the crucial reflection step, identifying the disconnect between the plan and reality.
P – Plan	Next week, I will continue 3 lunch walks. For the 4th walk, I will plan an indoor session at the mall or use a workout video at home if the weather is poor.	Outlines the strategic progression, adjusting the method (backup plan) while keeping the goal (4 walks) the same.

Using SOAP creates accountability and turns inevitable setbacks (rainy days) into minor adjustments, ensuring you stay on track to crush your resolution, just like a physical therapist adapts a patient’s plan to overcome challenges! If you want a SOAP Note to complete and track your progress, click here and we’ll email our SOAP Note tracker to you. It’s a great tool to help support you and your goals!

Tips for Sustainable Resolutions

• Start Small: Focus on a few achievable goals rather than trying to change everything at once.
• Check in Regularly: Use your SOAP notes, a journal, or an app to track progress.
• The Power of Documentation:In physical therapy, we believe it’s vital to track progress by documenting our goals and the process. That’s precisely why our PTs use SOAP notes! Documentation is the difference between a vague intention and an actionable, adjustable plan. You can achieve the same clarity in your personal life. Grab a planner, journal, or your favorite sticky notes and track your progress consistently.
• Celebrate Wins: Recognize even small successes. We promise, they keep you motivated.
• Be Flexible: Life happens! Adjust your plan rather than giving up entirely.
• Get Support: Ask friends, family, or professionals for encouragement—just like our patients lean on their therapists.

Conclusion

Making resolutions stick isn’t about willpower. It’s about planning, tracking, reflecting, and adjusting. By setting a SMART goal and checking in using a PT-verified method like SOAP, you can turn intentions into results. Ready to move past good intentions and crush your New Year’s goals with an expert plan? Start setting and tracking your goals today! And, if you want a little more help from the experts, schedule an appointment with our therapists! Call 757-496-3700 to get started!