Introduction
The new year often brings excitement for a fresh start, but for moms with bipolar disorder, goal-setting can feel tricky. During manic phases, it’s tempting to set overly ambitious goals that lead to burnout. During depressive phases, even thinking about goals might feel overwhelming.
But here’s the truth: You can set goals that work for you—ones that are realistic, achievable, and aligned with both your mental health and your family life. The key is to approach goal-setting with intention, flexibility, and compassion.
Why Goal-Setting Feels Hard with Bipolar Disorder
- Manic Episodes: You might feel unstoppable, leading to goals that are unrealistic or unsustainable.
- Depressive Episodes: Low energy and motivation can make even small goals feel impossible, creating guilt and frustration.
- Overwhelm: Balancing parenting, mental health, and personal growth can feel like too much at once.
The good news? Goal-setting doesn’t have to be all-or-nothing. Small, realistic goals create momentum and help you build a life that feels balanced and fulfilling.
Step 1: Start Small and Break Goals Into Steps
One of the biggest mistakes moms make is setting massive goals without a plan to achieve them. Breaking goals into small, manageable steps makes them feel achievable and reduces overwhelm.
What This Looks Like:
- Instead of saying, “I want to get healthy this year,” try: “I’ll take a 10-minute walk three days a week to start.”
- Rather than, “I need to organize my house,” start with, “I’ll declutter one drawer today.”
Why It Works:
Small steps are less intimidating, easier to accomplish, and build confidence through small wins.
Step 2: Set Goals That Honor Your Mood Cycles
You know your bipolar patterns better than anyone. Design goals that adapt to your energy levels and mental health so they feel achievable whether you’re in a stable, manic, or depressive phase.
What This Looks Like:
- Create a “High-Energy Plan” for days when you feel motivated, like organizing, exercising, or getting ahead on tasks.
- Have a “Low-Energy Plan” with gentler goals, like journaling, resting, or reading with your kids.
Example:
- High-Energy Goal: “I’ll prep meals for the week to save time later.”
- Low-Energy Goal: “I’ll order groceries online to take one thing off my plate.”
Why It Works:
By honoring your energy, you build consistency without pushing yourself too hard or feeling guilty.
Step 3: Use SMART Goals
SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This structure helps you create goals that are clear, actionable, and easy to track.
What This Looks Like:
- Instead of “I want to be a better mom,” try: “I’ll spend 15 minutes each day reading or playing with my kids.”
- Instead of “I’ll journal more,” try: “I’ll write one sentence about my mood each night for a week.”
Why It Works:
SMART goals give you a clear roadmap to success, making it easier to stay on track and celebrate your progress.
The Benefits of Setting Realistic Goals
- For Your Mental Health:
- You’ll feel more in control and less overwhelmed.
- Achieving small goals will boost your confidence and motivation.
- For Your Family:
- You’ll have more energy to be present and connected with your kids.
- Your family will benefit from the stability and balance your goals bring.
- For Your Future:
- You’ll create sustainable habits that support your mental health and personal growth.
Why Most People Struggle to Set Realistic Goals
- They set vague or unrealistic goals, leading to frustration and burnout.
- They don’t adapt their goals to their mood and energy levels.
- They lack tools to track their progress and celebrate small wins.
How the Bipolar Balance & Bonds App Can Help
Setting and achieving realistic goals doesn’t have to feel overwhelming. The Bipolar Balance & Bonds app provides the tools you need to make this process simple and supportive:
- Goal-Setting Lessons: Break your goals into manageable steps with easy-to-follow templates.
- Mood Tracking: Monitor your energy and mood patterns to set goals that align with how you’re feeling.
- Progress Reminders: Celebrate small wins and stay motivated with gentle reminders and tracking tools.
Closing
You don’t need to do everything at once. By starting small, honoring your energy, and using tools like SMART goals, you can set realistic, achievable intentions for the new year. Each small step forward is a win—and those wins add up to big changes over time.
CTA: Ready to start the new year with goals that work for you? Download the Bipolar Balance & Bonds app today on Google Play, the App Store, or online at bipolar-balance-and-bonds.passion.io and set yourself up for success in 2024.
