At the end of the year, we often summarize and reflect on what we have achieved and what we have not. With the arrival of the new year comes the time to plan and envision how we want it to be. Social media fills up with lists of goals and achievements. Psychologist and Gestalt therapist Bermet Ulanova examines whether it is necessary to set goals for the year and if this is beneficial for everyone.
- At the end of the year, the question of planning becomes particularly relevant. We compare our expectations with reality and contemplate the future. During this period, there is often a feeling that clearly defined goals will help achieve them.
From the perspective of Gestalt therapy, it is important not only to set goals but also to understand in what state a person is doing this.
Planning can be a way to establish contact with oneself, or it can become a substitute for it.
In Gestalt therapy, contact with oneself implies the ability to be aware of one’s current state: what I feel, what I want, and what is important to me at the moment. Simply put, it is important to understand how relevant the plans a person makes for the coming year are for them and whether they stem from their own desires or are imposed from the outside.
For example, if someone sets a goal to learn a foreign language in a year, it is worth figuring out what purpose they have for doing this. Perhaps someone has instilled in them that knowing a language is a prerequisite. Or maybe it is their genuine interest and desire to speak that language. In some cases, a person may struggle to relax and, during their free time, be tormented by thoughts about the futility of their actions. In such a situation, learning a language can turn into an additional burden rather than a joy. It is important to realize what meanings a person attaches to their plans and whether they truly reflect their desires.
From the perspective of Gestalt therapy, it is important to consider individual rhythms. Some people find it easier to perceive structure and clear steps, while others prefer to follow their state and make decisions as needed. Both approaches are normal if they help maintain contact with oneself. To avoid losing this contact, it is useful to ask oneself simple questions: what is relevant for me right now, what do I need, what pace suits me, and is this desire my own or imposed? This approach helps reduce pressure and build plans for the next year more wisely and with care for oneself.
Plans themselves are neither positive nor negative. What matters is why, how, and in what state they are formed.
When a person realizes their true needs, plans cease to be a source of stress and become part of their life. For example, the goal of learning a foreign language may not just be a task but a response to an inner desire to expand professional horizons or a wish to communicate freely in a new country. In this case, the goal shapes the direction, and the plans help allocate efforts and attention. If something does not work out or requires correction, it is not perceived as a failure but as part of the process, where the person remains in contact with themselves. They assess the situation not as "I failed," since the plans were based on desires, not obligations.
Some important points when planning:
Plans are more effective when based on one's own desires rather than the expectations of others.
Goals can set the direction, but plans should remain flexible and subject to revision.
If plans cause anxiety or guilt, it may be more important right now to focus on restoring energy and supporting oneself.
Unachieved goals may indicate that they do not align with your desires, were formulated at the wrong time, or require too many resources.
Some people find it easier to work with structure and lists, while others benefit from being flexible and adapting to their state.
At certain moments, it may be more appropriate not to set goals but simply to identify your current needs and resources.
This approach allows one to view plans not as a measure of success but as a tool that can be used in various ways or not used at all if it does not fit at the moment.
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