{"id":37887,"date":"2025-07-23T07:00:51","date_gmt":"2025-07-23T07:00:51","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=37887"},"modified":"2025-09-15T18:05:49","modified_gmt":"2025-09-15T18:05:49","slug":"rethink-routines-and-goals-with-a-back-to-school-mindset","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/rethink-routines-and-goals-with-a-back-to-school-mindset\/","title":{"rendered":"Rethink routines and goals with a back-to-school mindset","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<p>As we enter the last hurrah of summer, many kids and their families are preparing for the start of a new academic year \u2014 gathering school supplies, finishing that summer reading list and planning for new routines.<\/p>\n<p>But back-to-school season isn\u2019t just for kids. The transition from summer to fall is the ideal time for adults to reset, refresh and refocus.<\/p>\n<p>Lauren Baker, MS, LMHC, a mental health therapist with the <a href=\"https:\/\/updates-www.mccdn.io\/services\/mental-behavioral-health\/\">MultiCare Behavioral Health Network<\/a>, shares tips on how you can harness that back-to-school energy by setting or revisiting goals and evaluating your habits and routines.<\/p>\n<h2><strong>Embrace a back-to-school mindset through goal setting<\/strong><\/h2>\n<p>The waning of summer is more than a seasonal shift \u2014 it marks a natural turning point in our lives when we can set new goals for ourselves or evaluate progress on existing goals. Here\u2019s how to get started.<\/p>\n<h3><strong>Identify your objective, then set a goal<\/strong><\/h3>\n<p>To set a new goal, first identify an area of your life that you want to improve \u2014 this is your objective. Then consider goals that will help you achieve that objective.<\/p>\n<p>Your goals should be:<\/p>\n<ul>\n<li>Specific<\/li>\n<li>Measurable<\/li>\n<li>Clear<\/li>\n<li>Achievable yet slightly challenging<\/li>\n<\/ul>\n<p>For example, let\u2019s say your objective is to improve your physical health. A goal that meets these criteria could be: Go to the gym three times a week for the next three months.<\/p>\n<h3><strong>Track your progress toward your goal<\/strong><\/h3>\n<p>Tracking progress toward your goal can support accountability, and there are many tools available to help you do this, from do-it-yourself charts to free and <a href=\"https:\/\/www.101planners.com\/\">printable ready-made templates<\/a>. Put the chart in a place where you\u2019ll see it frequently to keep yourself motivated.<\/p>\n<p>If you\u2019d rather harness technology to track your progress, Baker says the following apps may be useful:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.notion.com\/use-case\/goal-tracking\">Notion<\/a><\/li>\n<li><a href=\"https:\/\/apps.apple.com\/us\/app\/habit-tracker\/id1438388363\">Habit Tracker<\/a><\/li>\n<li><a href=\"https:\/\/www.stridesapp.com\/\">Strides<\/a><\/li>\n<li><a href=\"https:\/\/apps.apple.com\/us\/app\/goal-tracker-routine-planner\/id901800555\">Goal Tracker &amp; Routine Planner<\/a><\/li>\n<\/ul>\n<p>Sometimes you need more than a goal-tracking document or tool to stay on track. If that\u2019s you, consider an accountability buddy.<\/p>\n<p>\u201cAn accountability buddy is someone you regularly check in with about your goal,\u201d Baker says. \u201cIt could be someone who\u2019s working toward the same goal as you or just someone who\u2019s willing to help monitor your progress. Anyone can be an accountability buddy, but you may be best served by choosing someone who\u2019s dependable, nonjudgemental and can offer positive reinforcement.\u201d<\/p>\n<h2><strong>Is it time to revamp your routine?<\/strong><\/h2>\n<p>If you\u2019re setting goals for yourself, you may find that you need to adjust certain habits or routines to achieve those goals. But even if you aren\u2019t working toward a specific goal, summer\u2019s end is a perfect opportunity to reflect on how your habits and routines influence your health, well-being and relationships.<\/p>\n<p>You can do this on your own through an activity like journaling, or you could solicit feedback from others, such as a therapist, friends or family members, about what they notice.<\/p>\n<p>Is it time to start a new routine or let go of a habit that\u2019s holding you back? Here are a few areas of life where you may want to consider making changes:<\/p>\n<ul>\n<li><strong>Physical health. <\/strong>How much do you exercise? Do your food choices fuel your body and support your health? Do you get enough sleep? Would it be beneficial to eliminate or cut back on substances, such as alcohol or caffeine? Do you get regular health screenings and checkups?<\/li>\n<li><strong>Emotional, mental &amp; spiritual health. <\/strong>How much time do you spend on electronic devices or social media? How do you cope with stress? Do you prioritize self-care, and are your self-care activities restorative? Do you make time for activities that bring you joy and cultivate social connection? How much time do you spend in nature? Do you regularly express gratitude to others?<\/li>\n<\/ul>\n<h2><strong>Tips to help you sustain new routines or reach your goals<\/strong><\/h2>\n<p>Establishing a new routine or working toward a goal takes time and commitment. Here are some tips to support your success.<\/p>\n<h3><strong>Consider barriers in advance<\/strong><\/h3>\n<p>You\u2019re likely to encounter challenges as you journey toward your goal or establish a new routine. These may include waning motivation, increasing time constraints or unexpected financial issues, among others.<\/p>\n<p>Anticipating what your particular barriers are likely to be, and then devising a plan to address them ahead of time, can support your resilience.<\/p>\n<h3><strong>Set boundaries<\/strong><\/h3>\n<p>After you identify potential barriers, you may find that you need to set boundaries with yourself or others to overcome them.<\/p>\n<p>For example, let\u2019s say your new routine is to cut off screen time at 8pm, but a challenge is that you receive a lot of evening messages from certain friends. You could:<\/p>\n<ul>\n<li>Set a boundary with yourself by turning off message notifications in the evening<\/li>\n<li>Set a boundary with others by asking those friends not to text you past 8pm<\/li>\n<\/ul>\n<h3><strong>Review and adjust routines\/goals as needed<\/strong><\/h3>\n<p>A common mistake people make is setting goals or starting new routines that aren\u2019t realistic or don\u2019t really align with their overarching objective. That\u2019s why it\u2019s important to regularly check in with yourself about goals and routines and make adjustments as necessary.<\/p>\n<p>\u201cIf you\u2019re consistently missing a target, consider what changes need to be made so the goal or routine is doable,\u201d Baker says. \u201cCould you adjust your timeline or the frequency you\u2019re doing the activity? Do you need more support, or should you come up with a new target entirely? Our circumstances and priorities change, and it\u2019s OK for our goals and routines to evolve with them.\u201d<\/p>\n<h3><strong>Use mental flexibility when setbacks occur<\/strong><\/h3>\n<p>Try as we might, sometimes we fail \u2014 and in these moments it can be tempting to berate ourselves or abandon a goal or routine completely. Instead, practice kindness and mental flexibility.<\/p>\n<p>\u201cMental flexibility is the ability to change the way you\u2019re thinking about something,\u201d Baker says. \u201cConsider what unhelpful thought patterns may be contributing to your setback and how you might adjust them \u2014 and remember you\u2019re allowed to make a mistake. Mental flexibility gives you the space to recover, shift your perspective as needed and continue on your way.\u201d<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>As we enter the last hurrah of summer, many kids and their families are preparing for the start of a new academic year \u2014 gathering school supplies, finishing that summer reading list and planning for new routines. But back-to-school season isn\u2019t just for kids. The transition from summer to fall is the ideal time for [&hellip;]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":367,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39,127],"tags":[],"class_list":["post-37887","post","type-post","status-publish","format-standard","hentry","category-behavioral-health","category-healthy-living"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Rethink routines and goals with a back-to-school mindset - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"Back-to-school isn\u2019t just for kids. 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