Set your goals for the year using the WDEP approach

Setting meaningful and achievable goals can be challenging, especially without a clear and structured approach. A practical approach to this challenge lies in creating resolutions that are not only achievable but also psychologically sustainable.

A key framework for this is the WDEP model, derived from Reality Therapy, a method that emphasises choice and personal responsibility.

Speaking to Sinar Daily, Mohd Akmal Hazieq Ahmad Rumaizi psychologist from Maharz Counseling and Psychotherapy Center explained that the WDEP approach—stands for What, Do, Evaluate, and Plan which offers a structured pathway to setting and achieving meaningful goals.

He said setting goals should begin with understanding what we truly want to accomplish. This begins with the 'What' stage: identifying specific objectives for the year.

"Whether it’s saving for a house, excelling in studies, or improving health, the focus should be on realistic targets.

"For instance, a recent graduate might aim to save for a home deposit over several years, while a student may concentrate on achieving excellent grades in 2025 as part of a long-term plan to graduate with honors," he said.

Once clear goals are established, Akmal said the next step is 'Do'—determining actionable steps to achieve these objectives.

A student striving for academic success for example, needs to cultivate productive habits such as attending classes, completing assignments diligently, and seeking guidance when needed.

"Avoiding distractions like excessive gaming or unproductive social media use is equally important,” the psychologist highlights.

Akmal explained that the third component, 'Evaluate', involves assessing whether current efforts are yielding desired outcomes. If certain strategies fall short, he said adjustments must be made to ensure effectiveness.

Finally, he said 'Plan' calls for detailed scheduling and time management to translate aspirations into reality.

“Failing to plan is planning to fail,” the psychologist reminded.

MENTAL HEALTH AS A PILLAR OF SUCCESS

The psychologist also stresses the importance of mental health when pursuing any resolution.

He revealed that challenges like economic pressures, rising costs of living, and social issues often exacerbate stress. Therefore, safeguarding mental well-being is crucial.

"Practices such as self-love, spending quality time with family, and engaging in stress-relieving activities can significantly contribute to emotional stability.

"Additionally, nurturing a spiritual or religious connection, referred to as 'psychospirituality,' can foster inner peace and happiness," he said.

Akmal also revealed that reports from the Health Ministry highlights the urgency of addressing mental health, with rising rates of mental illnesses and marital challenges.

He, therefore urged those with mental health issues to seek professionals and go through therapy sessions for issues like anxiety or depression.

"If mental or emotional stress hinders progress, seeking professional help is a viable option.

"Certified counselors recognised by the Malaysian Board of Counselors (LKM) can provide psychological assessments and therapy for issues like anxiety, depression, and family conflicts," he said.

He also said that navigating life’s complexities often requires collaboration and support. Consulting with trusted friends, family members, or partners can offer fresh perspectives and encouragement.

For those in less supportive environments, reaching out to professional counseling centres can be life-changing.

“These centres not only guide individuals in setting and achieving goals but also offer therapeutic interventions for a range of mental health challenges.

"The ultimate aim is to ensure that stress and emotional strain do not derail one’s ambitions for the year,” says the psychologist.

By using the WDEP model and prioritising mental health, individuals can set resolutions that are both achievable and sustainable.

As 2025 has officially kicked in, the combination of thoughtful planning, deliberate actions, and emotional resilience can pave the way for a fulfilling year ahead.