Follow Us:

It's That Time Of Year Aagin

It's That Time Of Year Aagin

Every year we make grand plans for ourselves to achieve the impossible. Sometimes we know that these resolutions are often rather lofty and unrealistic, yet we make them anyway. Then, within the first couple days (if not hours) of the new year — our resolution has already been broken. This time around, why not try some of our tips to make those Resolutions stick!

Ways to Make Your New Year's Resolutions Stick 

Every year, millions of people around the world make resolutions for the upcoming year. Whether it’s to get more exercise, save more money, or work harder, chances are we’ve all had a resolution that was broken within the first few days (or hours) of the new year. But it doesn’t have to be this way! With some simple planning and achievable goals, you can stick to your resolutions and surprise yourself by this time in 2023!
Get ready - take notes, and let’s look at how you can make your resolutions last this time around. 
Be Specific and Set Realistic Goals 
When setting a resolution, be specific about what you want to accomplish and set realistic goals that are achievable in a reasonable amount of time. It’s important to break down these goals into measurable increments so that you can track your progress and stay motivated. For example, if one of your resolutions is to get in shape, don’t just set a goal of losing 10 pounds; instead break this goal down into smaller milestones such as going for a walk four times per week or cutting out sugary drinks from your diet for two weeks. If you're looking to spend more quality time with your family, set a goal of turning off your computer for 60 mins a week and reallocating that time for them.  If you're looking to get more sleepThis will help you stay on track with your resolution and make it easier for you to achieve bigger changes over time.
Focus on One Resolution at a Time
It may sound tempting to tackle all of your resolutions at once but doing so often leads to burnout and frustration when things don't go according to plan. Instead, focus on one resolution at a time and give yourself enough time each day dedicated solely towards achieving that goal. It might be helpful to think about it as "Shrinking the change".  by taking little bites out of a big apple you be able to prioritize what needs immediate attention and allow you the freedom to adjust as needed without having too many loose ends dragging you down.
Create an Accountability and Support System 
Having someone who holds you accountable for reaching your goals is key when it comes to sticking with New Year’s resolutions. This could be someone close like family or friends or even an online community of people with similar goals who offer mutual support along the way. Having someone check-in with you periodically will help keep yourself honest about where you stand in terms of progress versus procrastination, making sure that any setbacks won't become long-term habits or derailments from your original intention—achieving success!  In many cases, this sort of support and transparency is why several of our clients regularly come to see the Counsellors at Refresh Counselling.  The Key to a successful accountability system is to allow them the freedom to speak into your life, knowing that they are well intentioned in every way to see you succeed.
It's easy enough come up with grandiose ideas when making New Year's resolutions but following through with those plans is another story entirely! With these tips in hand however, anyone can turn their dreams into reality and start the new year off right! By being specific about our goals, focusing on one thing at a time, and creating accountability systems we'll be well on our way towards achieving success by 2023!
That said - we know resolutions are hard and can be difficult to stick to.  If we can leave you with one point today it would be this one - Your success in keeping your New Year's Resolution Does Not Define Who You Are.  Either Way we are cheering you on in 2023 and hope it will be an amazing year!

We offer you a complimentary consultation (a 20-minute session).  This provides the opportunity to meet your therapist, ask any questions, understand what future sessions will be like, and ensure that you feel safe and a connection with your psychologist.  This also gives us a chance to get to know you a bit and prepare for our next session.

I am so glad you are dedicated to getting the most out of your sessions. Your active participation and dedication is crucial to your success. After all, we only see each other for a session a week. It’s the work you do outside of our sessions that will really help you see your personal growth and development.

We encourage you to contact your provider for details, but if your personal benefits have psychology/counselling coverage, we are covered by all private insurance providers. We offer direct billing for Canada Life, Green Shield Canada, Alberta Blue Cross, and several other companies and organizations. Our rates are:
$190/hr - R.Psych | $160/hr - R. Prov. Psych
Sliding Scale Fee Structure (determined by a psychologist)


A typical session is 60 minutes but depending on the presenting concerns and the size of your family, it may be suggested to have 90-minute sessions. The length and frequency of sessions will be collaboratively determined with your psychologist.

Unfortunately, this is not possible to say on a general FAQs page. Everyone’s circumstances are unique to them and the length of time therapy can take to allow you to accomplish your goals depends on your desire for personal development, your commitment, and the factors that are driving you to seek therapy in the first place.

Your Partner In Wellness

Your Partner In Wellness

Refresh Counselling is committed to providing the most elevated mental health services to our patients in at either of our locations in Calgary and across Alberta. We promise to meet you where you are, provide insight and a safe space, and help you get to where you want to be. Take advantage of our complimentary consultation to connect with a psychologist who can be your expert guide as you journey towards mental health and well-being. Book now in Jane, our virtual system.

Gain Clarity... Find Wellness

Book Online
TopServicesTeamEmail UsBook Online
TopServicesTeamEmail UsBook Online