Happy New Year and Intention Setting for the Year Ahead

First, I want to wish everyone out there a wonderful and blessed New Year!  May the year ahead hold all of your wishes and a world of happiness.

The turn of the year always carries a certain energy. For many, it feels like a blank page - a chance to reset, refocus, or dream bigger. It’s no surprise that New Year’s resolutions have become a cultural tradition. But research shows that while nearly half of people make resolutions, fewer than 10% keep them for more than a few months. The issue isn’t lack of desire - it’s that resolutions often focus on rigid outcomes rather than flexible direction.

That’s where intention setting comes in. Unlike resolutions, which tend to be specific and external (“lose ten pounds,” “save $5,000”), intentions are guiding principles that shape how you live day-to-day. They are less about results and more about alignment with your values. Setting intentions allows you to adapt, grow, and still remain connected to your deeper “why” as life unfolds.

Why Intentions Work Better Than Resolutions

Resolutions often hinge on perfection. If you slip once, it can feel like failure. Intentions, on the other hand, focus on direction. They leave space for setbacks, recognizing that growth is rarely linear. For example:

• Resolution: I will work out five times a week.

• Intention: I will treat my body with care and prioritize movement that energizes me.

  
  

The intention creates room for flexibility while still keeping you aligned with your deeper goal. When unexpected obstacles arise, intentions keep you grounded in purpose rather than caught up in self-criticism.

Steps to Set Meaningful Intentions

1. Reflect Before You Project. Before you think about the future, take time to reflect on the past year. What energized you? What drained you? What lessons do you want to carry forward? Reflection ensures your intentions are rooted in self-awareness rather than impulse.

2. Identify Core Value. Intentions are most powerful when connected to what you value most. Do you want to feel more present with loved ones? Cultivate creativity? Strengthen resilience? Choosing values as anchors helps you filter decisions in the months ahead.

3. Keep It Simple. A handful of clear intentions is more effective than a long list. Aim for one to three guiding themes for the year. For example: balance, growth, connection.

4. Translate Values into Action. Intentions become powerful when paired with practices. If your intention is “connection,” you might commit to weekly family dinners or monthly check-ins with a friend. The action isn’t a rigid rule - it’s a way to live your intention in real life.

5. Use Visual Reminders. Keep your intentions visible. Write them on sticky notes, place them in your planner, or set them as a phone wallpaper. A gentle reminder helps intentions stay alive in daily life rather than fading into memory by February.

6. Revisit Regularly. Unlike resolutions that often get abandoned, intentions are meant to evolve. Revisit them quarterly or monthly. Ask: Does this still feel aligned? What needs adjusting? This keeps your growth dynamic and compassionate.

The Role of Self-Compassion

One of the most important parts of setting intentions is approaching the process with kindness. Too often, the New Year becomes a time of harsh self-criticism - focusing on what we didn’t do “right” the year before. But true change grows best in a soil of compassion, not shame.

Research from Dr. Kristin Neff on self-compassion shows that people who treat themselves with kindness when facing setbacks are more motivated, more resilient, and more likely to reach their goals. So, as you set intentions, remember: imperfection is part of the journey, not proof that you’ve failed.

A Reflection to Start With

Ask yourself: If I could choose one word, one feeling, or one theme to guide me into the new year, what would it be? Let that word be your compass. Write it down, place it somewhere you’ll see often, and let it gently steer your choices as the months unfold.