As we usher in a new year, the promise of fresh beginnings often comes with a wave of excitement. It’s a time when many of us are inspired to make changes, whether that means getting healthier, advancing our careers, or building better habits. However, too often, the momentum fades quickly. Why is that? The problem may lie in the way we approach our goals.
Traditionally, New Year’s resolutions are the go-to method for setting goals, but there's a more effective and fulfilling way to approach the new year: setting intentions. While resolutions are often specific and outcome-focused, intentions are flexible and process-driven. By shifting from resolutions to intentions, we can achieve more meaningful, sustainable goals that contribute to lasting change.
The Difference Between Resolutions and Intentions
Resolutions are often rooted in a desire to fix something about ourselves. These goals are typically all-or-nothing, with a clear end result. They are often set in the heat of the moment and can feel like a strict challenge, causing stress when obstacles inevitably arise.
Intentions focus on the direction we want to move in rather than on a fixed outcome. Intentions are about cultivating a mindset or a way of being. For example, instead of resolving to lose weight, you might set the intention to stay physically and mentally healthy. This statement is less about a specific number on the scale and more about adopting a positive, holistic approach to health and better lifestyle. Intentions are more forgiving, and they recognize that life is about progress and not perfection.
Why Intentions Work
Intentions work because they emphasize the journey rather than the destination, helping you shift your mindset from a place of finality to overall growth. This removes the pressure and allows for a more balanced outcome. Additionally, intentions with New Years goals gives you the freedom to adapt where you need to without thinking you have failed. There are many paths to achieving a goal, and intentions help highlight that.
Most importantly, intentions help with self-compassion, as they are kinder to your mental health. Intentions encourage self-compassion and self-reflection, helping you to try again. Intentions also maintain sustainability, especially when life gets hectic. This holistic approach to success makes achieving goals more attainable in a way that is not guilt inducing, but positively driven.
How to Set Intentional Goals for the New Year
Now that we understand the power of intentions, how can we set them in a way that fosters real progress and fulfillment? Here’s a guide:
Reflect on Your Values and Priorities: Intentions should align with what truly matters to you. Take time to think about what you want to cultivate in your life. Is it more creativity? Health? Connection? Clarity around your values helps create goals that feel authentic and meaningful.
Make Your Intentions Specific, but Flexible: While intentions are not rigid, they should still have clarity. Rather than saying, “I’ll be healthier,” try something like, “I will focus on eating nourishing meals and being physically active daily.” This provides direction without being overly specific or restrictive.
Cultivate a Growth Mindset: Focus on progress, not perfection. Acknowledge that setbacks are part of the journey, and celebrate small wins along the way. Every step forward counts, no matter how small.
Be Kind to Yourself: Be compassionate when you face challenges. Intentions are not about quick fixes, they’re about making gradual, sustainable changes. If you stumble, treat yourself with the same kindness you would offer a friend.
Review and Adjust Regularly: Intentions are not static. Check in with yourself regularly to assess your progress. Are your intentions still aligned with your needs and values? Are there new ways to approach them? Adjust as needed to keep things fresh and relevant.
Be Kind to Yourself
As you step into the new year, shift your focus from making rigid resolutions to setting flexible, meaningful, compassionate intentions. This approach nurtures growth, supports mental well-being, and leads to sustainable progress. By setting intentional goals that are aligned with your values and priorities, you’ll create a path to lasting change that feels authentic and fulfilling. Remember: It's not about perfection, but about embracing the process and allowing yourself the grace to grow.
Source: Robin Lanehurst (2022) Setting Intentions For The New Year https://www.psychologytoday.com/us/blog/educate-advocate-empower/202201/setting-intentions-the-new-year
Source: Dana Shavin (2024) A Truly Useful Guide To Setting Intentions For The New year
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