How to Nail New Year Goals When You Have Autism

Another year has come and gone, and thoughts have turned into welcoming in the new year with setting goals and fulfilling wishes. Celebrations to end the year on a good note, such as fireworks shows or watching the ball drop in New York City, are now (or will soon be) memories. It’s now time to look forward to a year of new possibilities.

If you are like me, and have autism, parties can be difficult on the last night of the year (or any occasion), due to sensory difficulties, crowds, and social anxiety. But you can easily participate in making goals for the new year.

Goal setting strategies can be as simple as focusing on what you have done right and want to continue and skills you want to strengthen for the upcoming year.

Part of the magic of setting new year goals and fulfilling wishes of self-improvement is that each year begins anew, and you are basically wiping the slate clean of the past.

Making promises that you will be “better” for the new year are goals that people famously break, often within days, because the goals aren’t reasonable or realistically achievable.

In fact, making new year goals on the 31^st of December, only to break them by January 1^st is a famous and old joke. That’s because if you really want to be better at something, then you need to be dedicated and motivated.

However, it seems that everyone has trouble with this aspect, neurotypical and neurodiverse alike, so don’t feel bad if you have trouble too.

Luckily, there are ways to create goal setting strategies so that fulfilling wishes you have are possible.

Why Setting New Year Goals Can Be Difficult

The new year often brings a sense of motivation and desire for fulfilling wishes for positive change. As the calendar ticks over to January 1st, many people make New Year’s resolutions—goals to improve their lives in some way in the coming year.

However, fulfilling wishes of new year goals and even self-development goals at work can be challenging for everyone, especially for those on the autism spectrum. Frequent features of autism may include difficulties with transitions, preference for routine, and challenges with executive functioning skills, which can make it harder to adapt to new habits and stay focused on long-term goals.

However, with some adjustments, planning, and supports, people with autism absolutely can set and achieve New year goals successfully.

Before diving into goal setting strategies for autistic individuals, it’s helpful to understand why resolutions are difficult for so many people in general. First, major life changes require sustained effort and discipline—skills that can be hard to maintain in the long run.

When motivation and excitement fade after the initial commitment, people struggle to keep going.

Second, most resolutions fail because they are too vague or ambitious. Declaring you want to “be healthier” lacks specifics to work toward. And resolving to work out 2 hours every single day may not be realistic long-term.

Last, people underestimate potential obstacles. An unanticipated challenge like an illness or unexpectedly busy period can derail goals for the new year without backup plans and flexibility.

These resolution pitfalls impact everyone. However, common traits associated with autism like resistance to change, difficulty adapting, executive functioning challenges, and black-and-white thinking can make resolutions even harder.

But with the right approach and techniques, those on the spectrum absolutely can identify, plan, and achieve meaningful New Year goals.

RELATED: 14 Ways for Staying Motivated to Unlock Full Potential

Goals for the New Year: Planning Resolutions

Thoughtful planning is key to goal setting strategies that are primed for success. Last minute resolutions made on a whim on December 31st often fail.

People with autism in particular benefit from structured routines and concrete plans.

Taking ample time to carefully consider and map out 1-3 specific, measurable resolutions provides a foundation for achievement.

Here are 6 Tips for New Year Goals:

1. Consider your needs and values. Reflect on what is important to you and think about areas you would like to change or improve. Make sure your resolutions connect with your core needs and values for maximum motivation.

2. Set SMART goals. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Setting SMART resolutions translates into actionable steps instead of vague aspirations. An example is “Exercise 30 minutes 5 days per week” versus “Get in shape.”

3. Break it down. Map out incremental milestones needed to reach the end resolution. Chunking it down makes big goals feel less intimidating.

4. Anticipate obstacles. Take time to honestly consider potential pitfalls to your resolutions, like conflicts with schedule or loss of motivation over time. Develop contingency plans in advance.

5. Use supports. Take advantage of helpful tools and prompts like reminders, visual schedules, checklists and accountability buddies. Supports promote consistency.

6. Start small. Don’t bite off more than you can chew. Begin with manageable steps that set the stage for bigger change over time. This applies to setting goals with your personal life as well as crafting self-development goals at work.

Goal Setting Strategies: Adjusting Mindsets

In addition to concrete planning, adjusting mindsets and expectations can be helpful.

Perfectionism and black-and-white thinking tend to accompany autism. Resolution efforts may feel like all-or-nothing endeavors. Small missteps feel like outright failure.

However, the truth is no one achieves resolutions flawlessly. Bumps in the road and minor setbacks are normal. Progress requires flexibility and breathing room.

It’s important to shift unrealistic expectations to a more balanced viewpoint. Disappointment over a bad day or deviation from the plan is understandable.

But rather than seeing a single lapse as complete failure, recognize it simply as a cue to recommit and move forward. Adopting this growth mindset sets up autistic individuals to succeed with resolutions in the long run.

RELATED: Self-Awareness Examples for Personal Growth When You Have Autism

Goal Setting Strategies: Executing Resolutions

Once planned, how can people on the spectrum follow through on new year goals amidst the distractions and disruptions of everyday life?

Having clearly defined action steps and supports in place is key. But discipline and self-management are required to stay the course over weeks and months.

Autism can pose challenges in these areas. Difficulty with organization, planning, initiating tasks, emotional control, and flexibility can negatively impact resolution efforts. Issues with executive functioning and self-regulation are common with autism.

The good news is numerous strategies can help strengthen these skills to achieve new year goals, including self-development goals at work.

For example:

• Use visual schedules and calendars to organize tasks
• Set phone or app reminders to prompt actions
• Create checklists to track progress and celebrate milestones
• Ask for accountability from a support buddy or coach
• Practice task initiation techniques like countdowns
• Develop relaxation techniques to manage frustration
• Allow time to adjust to changes and build new habits
• Reinforce progress with small rewards
• Be flexible – learn from lapses but don’t give up entirely

With the right goal setting strategies, autistic individuals can bolster executive functioning and self-regulation to follow through on resolutions. But it takes time and practice.

Be patient and focus on incremental improvements. Progress may start slowly but can snowball into real change.

RELATED: Managing Time With Autism – Prioritize What Truly Matters

Help Achieve New Year Goals By Involving Supporters 

Social supports are invaluable when pursuing goals for the new year. Given the social and communication challenges of autism, directly involving supporters may feel uncomfortable.

However, sharing goals with household and family members allows them to provide crucial assistance.

How can autistic individuals enlist support?

• Explain resolutions and how supporters can help. Be specific. Don’t expect others to read your mind.
• Ask for gentle reminders if needed. If you fall short, request that supporters kindly redirect you back to resolutions without judgment.
• Suggest supporters offer praise and encouragement when you are doing well. Positive reinforcement can fuel motivation.
• Schedule regular check-ins to review progress and problem-solve challenges together.
• Request supporters hold you accountable in a compassionate way. Accountability promotes follow-through.
• Join an autism support group focused on your resolution. Shared objectives provide community.
• Celebrate successes and milestones together. Recognize achievements.

Social motivation is often a challenge with autism. But involving supportive people in practical ways lightens the resolution load and ultimately leads to greater achievement.

RELATED: Autism Family Support: 5 Ways for A Happy Household

Troubleshooting Setbacks Without Giving Up

What should autistic individuals do when resolutions go off course? Setbacks large and small are inevitable. Illnesses, schedule changes, lapses in motivation, and unexpected obstacles will arise.

Plans and preparation help minimize bumps in the road, but challenges will still pop up. When they do, have contingency plans ready to get back on track.

Here are some troubleshooting tips:

• Anticipate potential setbacks when making resolutions. Mentally prepare for mishaps.
• Remember progress is not linear. Ups and downs are normal. Don’t view singular lapses as complete failure.
• When facing a challenge, take time to problem-solve before abandoning your resolution completely.
• Use supports like checklists and accountability partners to reengage if motivation wanes.
• If needed, modify the plan instead of scrapping it altogether. Adjustments may get you back on course.
• Focus on what you have already accomplished rather than what remains. Small gains matter.
• Be compassionate with yourself, but don’t use self-kindness as an excuse for giving up entirely.
• If a resolution becomes unsustainable, consider what you can learn from the experience and apply to future goals.

With flexibility and self-compassion, occasional stumbles along the resolution path can actually bolster resilience and skills. View setbacks as opportunities for growth.

Sustaining Motivation When Goals for New Year Excitement Fades

When New Year’s excitement fades, how can autistic individuals sustain motivation over months required to achieve resolutions?

Consistency requires energy and focus day after day, especially when enthusiasm dips. Maintaining drive involves both emotional and behavioral strategies and avoiding becoming overwhelmed.

On the emotional side:

• Link resolutions back to your core values and purpose regularly. Remember your “why”.
• Conjure the positive feelings and future benefits completion will bring. Anchor to the payoff.
• Celebrate small wins and milestones along the way. Recognize incremental progress.
• Share struggles and highlights with supporters to process ups and downs.

On the behavioral side:

• Use tracking tools like apps and calendars to stay on top of progress. Visual data is motivating.
• Schedule regular check-ins with an accountability partner to review successes.
• Practice positive self-talk and visualization when determination lags. Thoughts impact actions.
• Make upholding resolutions fun with games, friendly competitions, social media groups, and virtual communities.

With this two-pronged approach, autistic individuals can rally motivation when inevitable dips occur over the resolution journey.

Overcoming Specific Challenges when Setting Goals for New Year

People with autism have unique strengths and challenges that impact the creation of new year goals. Being aware of these tendencies can help identify potential obstacles and solutions in different areas.

Many autistic individuals experience intense focus on topics of interest but difficulty maintaining attention on tasks perceived as mundane.

This can pose problems for resolutions like organizing papers or sticking to an exercise routine.

Strategies to Try:

• Set phone reminders and alerts to prompt important resolution behaviors
• Take regular breaks during tedious tasks to recharge
• Incorporate special interests into activities when possible to harness hyperfocus
• Use apps that make tasks more engaging like gamified habit trackers
• Create accountability check-ins to stay on track if focus wavers

Adjusting to transitions and breaking old habits can be difficult due to autism. Resolutions usually require adopting new behaviors.

Strategies to Try:

• Ease into changes incrementally vs. abrupt overnight shifts
• Maintain parts of comfortable routines while tweaking small pieces
• Use visual supports like calendars to prepare for transitions
• Reward yourself after successful changes with comforting activities
• Request others help you work through reluctance to alter routines

Sensory sensitivities may hamper resolutions like trying new foods, exercise regimens or travel. Discomfort can be a major barrier.

Strategies to Try:

• Incorporate sensory tools and adaptations into resolution plans
• Gradually introduce new sensations and slowly acclimate
• Learn coping techniques like deep pressure or noise-cancelling headphones
• Avoid sensory triggers as much as possible to reduce discomfort
• Communicate needs surrounding sensory issues to supporters

Connecting with others inherently reinforces resolutions. But social challenges with autism can limit this key ingredient.

Strategies to Try:

• Join autism communities focused on your resolution for support
• Enlist friends and family to do activities with you
• Share your goals on social media to increase accountability
• Schedule video calls for encouragement and advice
• Use online groups to find like-minded resolution buddies

Recognizing areas that require additional problem-solving and support is key. With creative strategies, individuals can play to their autistic strengths while shoring up potential weak spots on the resolution journey.

New Year’s resolutions present a prime opportunity to pursue positive changes. With careful planning, tailored supports, flexibility, social encouragement, and motivation techniques, individuals on the autism spectrum can successfully identify and achieve their goals.

Approach new year goals as a process rather than perfectionism with an all-or-nothing endeavor. Expect ups and downs, but don’t let periodic stumbles derail progress.

With this growth mindset, your New Year’s goals CAN become reality. I’ve set mine for the upcoming new year, and I’m also being careful to celebrate past, present and future achievements I’m making as well!

RELATED: The Importance of a Gratitude Attitude and How It Makes Life More Beautiful

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