The Power of Intentions Over New Year’s Resolutions
Every January, many of us feel compelled to set New Year’s resolutions - promises to ourselves that this year will be different. We vow to change habits, meet goals, or improve in areas where we feel we’ve fallen short. While well-intentioned, these resolutions often don’t work as planned. They can leave us feeling stuck or disheartened when we inevitably miss a step.
Intentions, on the other hand, offer a more compassionate and sustainable way to approach personal growth. They focus less on rigid outcomes and more on how we want to live, feel, and engage with the world.
The Problem with Resolutions
Resolutions tend to be outcome-driven. They focus on a specific achievement - getting a promotion, running a marathon, or organizing your home. Often, these goals are fueled by external pressures or a sense of obligation, and they can set us up for an “all-or-nothing” mindset.
When you approach change this way, feeling defeated at the first misstep is easy. Miss a workout? Skip journaling for a week? Suddenly, the resolution feels broken, and many people abandon it entirely. This rigid approach overlooks the reality that growth is not linear and that life is unpredictable.
What Are Intentions, and Why Are They Different?
Intentions focus on aligning your daily actions with the values and emotions that matter most to you, rather than striving to check off boxes or meet rigid milestones. Unlike resolutions, which often focus on fixing perceived flaws, intentions center on expanding what feels meaningful and fulfilling.
For example:
A resolution might be: “I will stop procrastinating and get ahead at work.”
An intention could be: “I approach my tasks with focus and curiosity.”
A resolution might be: “I will stop procrastinating and get ahead at work.”
An intention could be: “I practice mindful spending and appreciate what I have.”
A resolution might be: “I’ll improve my relationships.”
An intention could be: “I bring patience and understanding to my interactions with others.”
Intentions offer flexibility and allow for the ups and downs of real life. They focus on the process rather than the end result, making them more adaptable and forgiving.
Why Intentions Work
Intentions create meaningful change because they connect your actions to your values. This approach encourages self-awareness and allows you to focus on what matters most without getting stuck in perfectionism.
Here’s how they help:
They Encourage Self-Compassion
Intentions acknowledge life’s unpredictability. They allow you to celebrate progress even when things don’t go exactly as planned.They Promote Mindfulness
Intentions ground you in the present, helping you align your daily choices with your values. Each moment becomes an opportunity to reconnect with what’s important.They Create Sustainable Motivation
Drawing from your intrinsic values rather than relying on willpower makes intentions easier to sustain over time.They Influence Multiple Areas of Life
An intention often has a ripple effect. For instance, an intention to “cultivate peace” might lead to better boundaries, healthier communication, and more mindful self-care.
How to Set Intentions That Stick
1. Reflect on What Matters Most to You
Before setting an intention, take a moment to pause and consider what truly feels meaningful to you.
Ask yourself:
What am I craving more of in my life - peace, connection, joy, or something else?
What habits or beliefs feel like they no longer serve me?
What gives me a sense of purpose or fulfillment?
When do I feel most like myself, and how can I nurture that feeling?
These reflections ensure your intentions are rooted in genuine values rather than external expectations.
2. Phrase Your Intention Positively
Intentions are most effective when framed as something you want to create rather than something you want to avoid. For example:
Instead of, “I want to stop being overwhelmed,” try, “I prioritize moments of calm throughout my day.”
Instead of, “I need to stop overthinking,” try, “I trust my instincts and take things one step at a time.”
Instead of, “I’ll stop eating out so much,” try, “I enjoy preparing meals at home that nourish my body and soul.”
Focusing on what you want to bring into your life creates a sense of possibility and encourages positive momentum.
3. Keep It Simple and Clear
Intentions don’t need to be overly complicated. They should resonate with you and be easy to remember. A good intention provides enough structure to guide your choices without feeling restrictive.
For example:
“I find joy in everyday moments.”
“I move my body in ways that feel good.”
“I have deep connections with the people I love.”
Avoid overloading yourself with too many intentions at once. Start with one or two that feel most important, and let them naturally expand into other areas of your life.
4. Anchor Your Intention in Daily Practices
Intentions come alive when they’re integrated into your everyday routine. Here are some ways to keep them top of mind:
Write your intention on a sticky note and place it somewhere visible, like your mirror, desk, or steering wheel.
Create a morning ritual where you reflect on your intention for the day.
Pair your intention with a habit you already have, like repeating it silently while brushing your teeth or taking a mindful breath before starting a meal.
Use moments of challenge or stress as opportunities to reconnect with your intention.
5. Revisit and Revise as Needed
Intentions are not set in stone. As you grow, your priorities and values might evolve, and your intentions should reflect that. Periodically check in with yourself to ensure your intention still feels meaningful. If it doesn’t, adjust it.
For example, an intention to “cultivate gratitude” might evolve into “celebrate small wins” as your needs change. Growth is ongoing, and allowing your intentions to adapt keeps them relevant and inspiring.
More Examples of Intentions
Here are more examples to inspire you:
“I prioritize rest and give myself permission to slow down.”
“I approach my challenges with curiosity instead of judgment.”
“I express gratitude for the people and experiences that bring me joy.”
“I make time for creativity in whatever form feels good to me.”
“I focus on actions that build trust in my relationships.”
A Grounded Reminder
Intentions help you stay grounded in what truly matters to you, guiding you to take meaningful, achievable steps toward growth. Through small, consistent actions, intentions create steady and sustainable progress without the pressure to strive for perfection or reinvent yourself.
Start Setting Intentions Today
If you’re ready to create meaningful change, setting an intention is a powerful way to start. Commit to reflecting on what matters most to you, writing your intention down, and keeping it visible so you can revisit it regularly.
If you're looking for support in making your intentions a reality, online therapy can help. I work with clients in Indiana and Colorado to explore their values, overcome challenges, and build a plan that aligns with their goals. Together, we can create a clear path forward and take consistent steps toward the life you want. If you're ready to begin, reach out today to schedule a free consultation.
