As the new year begins, the world is abuzz with talk of resolutions. Pledges to lose weight, exercise more, or achieve specific milestones often dominate conversations. While resolutions can seem motivating, they can also bring pressure, guilt, and an all-or-nothing mindset that’s hard to maintain.
Instead of setting rigid resolutions this year, consider shifting your focus to intentions. Intentions offer a gentler, more flexible way to approach growth, focusing on your values, well-being, and self-compassion. Here’s why intentions can lead to a kinder and more sustainable start to your year.
Why Choose Intentions Over Resolutions?
Focus on Values, Not Outcomes
Resolutions often fixate on specific results (“lose XXkg” or “exercise every day”), whereas intentions centre on what truly matters to you, such as self-care, connection, or personal growth. For example:
- Resolution: “I will go to the gym five times a week.”
- Intention: “I will move my body in ways that bring me joy and energy.”
Promote Self-Compassion
Resolutions can make us feel like we’ve failed if we miss a goal, but intentions allow for flexibility. They acknowledge that life is unpredictable and that growth isn’t linear. With intentions, every small step counts.
Encourage Sustainable Change
By aligning with your values, intentions inspire habits that feel meaningful and fulfilling. Instead of rushing toward a finish line, you can focus on making long-term shifts that genuinely enhance your life.
How to Set Intentions for the New Year
1. Reflect on what matters to you
Take some time to consider what you want more of in your life. Ask yourself:
- What made me feel fulfilled last year?
- What areas of my life need more attention or care?
- What values do I want to prioritize this year?
Write intentions as positive affirmations
2. Frame your intentions in a way that feels inspiring and achievable. For instance:
- “I will nourish my body with foods that give me energy and satisfaction.”
- “I will make time to connect with loved ones.”
- “I will practice gratitude by reflecting on one positive thing each day.”
3. Start small and build slowly
Break down your intentions into smaller, actionable steps. For example:
- Intention: “I will prioritize my mental health.”
- Small step: Spend 5 minutes each morning journaling or meditating.
4. Revisit and adjust your intentions
Life is dynamic, and so are you. Periodically revisit your intentions to see if they still align with your goals and values. Adjust them as needed without judgment.
Examples of Gentle Intentions for the New Year
- “I will approach challenges with curiosity rather than self-criticism.”
- “I will practice listening to my body’s needs and honouring its signals.”
- “I will create time for rest and relaxation, even during busy periods.”
- “I will celebrate small wins and moments of joy.”
Moving Forward with Kindness
This year, give yourself permission to grow in your own time and in your own way. By setting intentions instead of rigid resolutions, you’re choosing self-compassion over self-criticism and prioritizing your well-being above societal expectations.
Remember, the goal isn’t to become a “new you”—it’s to embrace the person you already are while creating space for positive, meaningful growth.
What will your intentions be this year?
Ready to start your year with kindness and meaningful growth? We’ve created a New Year Reflection Worksheet to help guide your reflections and set your intentions. This downloadable resource includes all the prompts mentioned above, along with space to write your thoughts and intentions.