At the outset of a new year, many of us feel the familiar pull to set goals, make new year’s resolutions or draft ambitious plans for the months ahead. We promise ourselves we’ll tackle the things we haven’t managed to achieve in previous years and we resolve to be healthier versions of ourselves in different ways. But more often than not, our resolution fades by February, leaving us discouraged, frustrated and down on ourselves.
This year, I invite you to try a different approach. Instead of setting rigid goals or resolutions, try setting a few intentions. Unlike goals, intentions emphasise how you want to live and who you want to be, rather than focusing solely on what you want to achieve.
Why intentions work so well
Living in alignment with your intentions helps align you with your personal values which allows you to approach the year with clarity about what really matters and a stronger sense of purpose.
While there’s nothing inherently wrong with wanting to achieve a tangible goal, this approach can sometimes feel restrictive. If you never quite make it to achieving your goal, it’s easy to feel like you’ve failed. If it takes a long time to achieve a goal, it can be harder to find meaning in your every day. And when a goal no longer feels relevant or important, there’s a tendency to view yourself as uncertain or indecisive.
Intentions, on the other hand, emphasise the journey, providing direct feedback on a daily basis. Replacing the goal, “I’ll go to gym five mornings each week,” with the intention of “I’ll prioritise movement and listen to what my body needs,” encourages flexibility and self-compassion, allowing you to celebrate progress without fixating on an all-or-nothing mindset.
Resolutions can also stem from external pressures such as societal expectations, comparisons with peers and even a general sense that you’re not measuring up in some way. Intentions, on the other hand, come from within. They emphasise the kind of person you want to be and how you want to live every day.
When you choose intentions that align with your values, they feel meaningful and sustainable. For instance, if you value connection, an intention might be, “I’ll make time for meaningful conversations with loved ones.” If you value growth, your intention could be, “I’ll stay curious and open to learning.”
Setting intentions encourages you to pause and reflect. This approach is less about ticking boxes and more about checking in with yourself on a regular basis. It’s a practice that builds mindful awareness in your life, helping you to stay present and non-judgemental of yourself as life unfolds.
The following steps will help you set intentions for the year ahead.
1. Before looking forward, take some time to look back
Ask yourself:
What brought me joy last year?
What challenges did I face, and what did I learn from them?
When did I feel most aligned with my values?
When did I feel most like myself?
Journalling about these questions can provide clarity and insight into what you want to carry forward into the new year.
2. Choose your core values
Values are often described as the words that you would choose to describe your version of a meaningful life. You might think of them as the guiding principles by which you want to live or the words that will keep you on track to be the person you most want to be.
Your core values will form the foundation of your intentions. If you’re unsure of what yours are, try the following exercise:
- Write down a list of words that describe the personal values you hold most dear (e.g., connection, creativity, growth, health, kindness, adventure, freedom, integrity).
- Circle the three to five values that resonate most with you.
Once you’ve identified your values, craft your intentions to align with them. Do your best to keep these open-ended and flexible. For example:
If you value health: “I intend to nurture my body with movement and nourishing foods.”
If you value creativity: “I intend to explore my creative side through art, writing, or new hobbies.”
If you value connection: “I intend to show up fully for the people I care about.”
3. Write out your intentions
Write out your intentions and place them somewhere you’ll see them regularly. Add them as a screensaver on your phone or laptop, include them in one of the first pages in your journal, craft them into a beautiful image to put in a frame or post them on a sticky note that you can keep by your mirror. Seeing your intentions daily can help you stay focused on expressing them.
4. Live your intentions
Beginning with one of your intentions, identify a small but manageable action that you can add into your schedule. Ideally, turn this action into a habit by tacking it onto an already existing habit. Make sure you create the right environment for the action to be easy to implement. For example:
If you have chosen an intention to nurture your body with movement and nourishing foods, you might add the habit of a short walk around the block after you’ve had a nutritious breakfast. Set your environment up to support you by putting your walking gear out the night before and having nourishing and nutritious foods in the house.
5. Reflect on your intentions
At the end of each day, reflect on what went well in your day and how you lived in alignment with your intentions. You may like to note these things in your journal. Engage in this practice with self-compassion and see it as an opportunity for greater self-awareness rather than self-criticism. Notice what gets in the way and see if there are changes you need to make in order to live more closely with your intentions.
These check-ins allow you to reflect on your progress and course-correct when needed, keeping your intentions dynamic and relevant.
Remember that intentions are not about perfection. Life is unpredictable, and you’ll have days when things don’t go as planned.
Examples of intentions
To inspire you, here are some examples of intentions you might set:
“I intend to cultivate gratitude by noticing and appreciating the small pleasures in life.”
“I intend to prioritise self-care by listening to my needs and setting healthy boundaries.”
“I intend to embrace curiosity and courage by trying new experiences and stepping outside my comfort zone.”
“I intend to deepen my connections by being present and attentive in my relationships.”
Don’t forget to celebrate the small steps, stay open to changing an intention when it no longer feels relevant and remember that the journey is where the magic happens.
