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How to Achieve Your New Year Mental Health & Money Goals

Dr. Mena with the new associate in his practice, AnnMarie Barsoum, OD. Dr. Mena offers strategies for making it more likely you reach your goals this year.

Dr. Mena with the new associate in his practice, AnnMarie Barsoum, OD. Dr. Mena offers strategies for making it more likely you reach your goals this year.

New Year goals for optometrists: improving mental health and work-life balance

By Vittorio Mena, OD, MS

Jan. 22, 2025

As 2025 begins, many of us set goals for the year ahead.

Whether it’s hitting the gym, finding love, quitting smoking, making more money, getting organized, or improving work-life balance and mental health, January is a time for reflection and ambition.

The Science Behind Goal Setting

Setting goals excites our brains, triggering the release of dopamine, the “feel-good” chemical. Dopamine plays a role in mood regulation, learning and motivation. Neuroscientists note that pursuing goals can significantly impact our emotions, activating pleasure centers in our brains, regardless of the outcome.1

Surprising Statistics on New Year’s Resolutions

Research shows that while 75 percent of people stick to their New Year’s resolutions after one week, that number drops to 46 percent after six months.2

This decline occurs because dopamine is released regardless of success, making it easy to revert to old habits. Studies suggest that forming a new habit can take anywhere from 18 to 254 days, with an average of about 66 days for consistency.3

Insights from Recent Optometric Surveys

In 2024, several optometric surveys focused on mental health and happiness. Dr. Kaleb Abbott from the University of Colorado and Dr. Jeffrey Weaver from Drexel University conducted surveys on mental health and burnout, respectively. The results from these surveys are still pending.

The Impact of Financial Stress on Mental Health

Financial concerns are a significant source of stress.

A survey by the American Psychological Association found that 80 percent of Americans are stressed about money.4

Additionally, a Bankrate survey revealed that 52 percent of Americans feel money negatively impacts their mental health, a rise from 42 percent the previous year.5

Key stressors include inflation, rising interest rates and job insecurity.

Understanding Your “Why”

When setting goals, it’s crucial to revisit your “WHY.” The five whys method, popularized by Toyota, helps uncover the core reasons behind your goals.

The idea is that when you ask someone why they are doing something, they typically give a “superficial” reason (though it may be a good reason, it’s not the root cause of why they want to do something or the reason they are doing it). So, when you get to the fifth why, you will have peeled back all the layers to reveal your true motivation to accomplish/pursue something.

For example: I plan on becoming an optometrist in the future!
1. Why? My high school guidance counselor told me it was a good career.
2. Why? She said I would make a good living and have the opportunity to help others.
3. Why? As a doctor I would have a good income, so I could have stability in my life.
4 Why? With a good income I could provide for my future family.
5. Why? My parents struggled financially, so I wanted a career that could support me and my future family.
The fifth reason got to the root cause of the motivation: “I don’t want to “struggle” like my parents did.”

The Power of Writing Down Goals

Research indicates that writing down specific goals increases success rates.

The Harvard Business Review found that people who set clear goals and document them earn more.6

Additionally, psychologist Dr. Gail Matthews discovered that writing down goals boosts achievement by 33 percent, and having social support increases that to 42 percent.7

Implementation Techniques for Success

To effectively implement your goals, use specific techniques.

For example, fill in the blanks: “I will do ____ (habit) at ____ (time/day) in ____ (place). If ____ (obstacle) happens, I will do ____ (alternate habit).”

For instance, “I will read 25 pages of a motivational book at 7 p.m. every Monday and Friday in my home office. If a meeting arises at 7 p.m., I will read at 9 p.m. instead.” Research shows that those who plan their future behavior are 2-3 times more likely to follow through.8

The Importance of Persistence

Goals drive our behavior, whether we achieve them or not. If goals aren’t written down or lack social support, they can negatively impact our health and financial success.

Successful individuals persist until they reach their goals, re-calibrating and setting new dates when obstacles arise.

Wishing you all a wonderful New Year! Stay tuned for my column next month!

References

  1. Kringelbach, M et al. The Neuroscience of Happiness and Pleasure. Soc Res NY. 2010.
  2. Oscarson, M et al. A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLOS. NCBI Dec 9. 2020.
  3. Lally, P et al. How are habits formed: Modeling habit formation in the real world. Research Article. University College London. London, UK. July 16, 2009.
  4. American Psychological Association: https://www.apa.org/news/press/releases/2015/02/money-stress
  5. https://www.bankrate.com/personal-finance/financial-wellness-survey/
  6. https://www.forbes.com/sites/annabelacton/2017/11/03/how-to-set-goals-and-why-you-should-do-it/
  7. Matthews, G. The impact of commitment, accountability, and written goals on goal achievement. Dept of Psychology. Dominican University of California. 2007.
  8. Gollwitzer, P.M. Implementation Intentions: Strong Effects of Simple Plans. American Psychological Association. 1999.

Vittorio Mena OD, MS, is the sports vision director with Optical Academy. Dr. Mena is also an Optometric Financial Coach, with Series 6 and 63 investment licenses and Series 2-14 life and variable annuity licenses. To contact him: menavitt@gmail.com

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