By Dr Sally Doherty, Senior Lecturer in Psychology & Academic Lead in Professionalism We have reached the end of the first month of 2026, and many of us are wondering why those well-meaning resolutions, plans, and goals, along with downloaded exercise apps, are already falling by the wayside.

Martin Seligman – the champion of positive psychology - emphasises focusing on our self–awareness, building strengths and cultivating well-being rather than fixing weaknesses. The timeless idea that encourages self-awareness is to “know thyself “ as the foundation for personal growth and behavioural change.

Seligman argues that flourishing begins when we understand our authentic self—our values, motivations, and strengths. This self-awareness helps us align our goals with what truly matters. (1)

One practical tool in positive psychology is the VIA Character Strengths survey, which is a free online measure available to all. This tool identifies 24 universal strengths, including kindness, perseverance, curiosity, love of learning and spirituality. Completing this assessment provides a starting point for behaviour change because it highlights what is best in us. For example, if “gratitude” emerges as a top strength, incorporating daily gratitude practices can reinforce positive emotions and resilience. (2)                                             

Once we understand our strengths, we can then focus on our intentions and motivations to sustain behaviour change – understanding the “why”  we want to change ensures that our goals are not superficial but deeply rooted in personal values and purpose.

Building on our strengths and understanding of our goals enables us to set our intentions. Translating intentions into achievable actions – sustaining behaviour change is made possible by applying SMART goal planning. SMARTER is an extension of the widely applied SMART goals programme, which includes some flexibility and reflection to promote behaviour change.

SMARTER - Specific, Measurable, Achievable, Relevant, Time-bound, Evaluate and Readjust. For instance, if one of our strengths is perseverance and the goal is to improve physical health because we value vitality and perseverance, a SMARTER goal might be:

S: Walk 30 minutes, five times a week; M: Track sessions and steps; A: Fits within daily routine R: Linked to personal values (vitality, perseverance); T: For the next month; E: Review progress weekly; R: Adjust steps at the end of the month

This approach emphasises clarity and adaptability, improving adherence and motivation. Adding the evaluation and readjustment steps makes goals dynamic and sustainable. Specificity helps individuals focus on actionable steps rather than vague aspirations. (4,5)

By reflecting on who we are, identifying our character strengths, starting with the “why,” and applying SMARTER goals, we create a roadmap for meaningful behaviour change.

This process transforms intentions into habits that support well-being and align with our authentic selves. Supporting our goals of healthy lifestyle behaviour change, one small step at a time.

Disclaimer: The self-help advice provided in this article is applicable to healthy individuals." Individuals who experience challenges with mental or physical health must seek medical advice.

1. Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. New York, NY: Free Press. Available on Amazon

2. The VIA tool (Values in Action Inventory of Strengths) https://www.viacharacter.org

3 . Gander, F., Proyer, R.T., Ruch, W. et al. Strength-Based Positive Interventions: Further Evidence for Their Potential in Enhancing Well-Being and Alleviating Depression. J Happiness Stud 14, 1241–1259 (2013). https://doi.org/10.1007/s10902-012-9380-0

Strength-Based Positive Interventions: Further Evidence for Their Potential in Enhancing Well-Being and Alleviating Depression | Journal of Happiness Studies

4.Bailey RR. Goal Setting and Action Planning for Health Behavior Change. Am J Lifestyle Med. 2017 Sep 13;13(6):615-618. doi: 10.1177/1559827617729634. PMID: 31662729; PMCID: PMC6796229.Goal Setting and Action Planning for Health Behavior Change - PMC

5. https://www.verywellmind.com/smart-goals-for-lifestyle-change-2224097