Setting Intentions, Not Resolutions: A Mindful Approach to the New Year
The tradition of making New Year’s resolutions has been around for centuries, with promises to lose weight, save money, or quit a bad habit topping the list. But how often do these resolutions actually stick? So, what if there were a different way to approach the new year? Enter setting intentions, a mindful practice that focuses on growth, self-awareness, and connection rather than rigid goals.
MINDFUL MOMENT
1/4/20253 min read
Setting Intentions, Not Resolutions: A Mindful Approach to the New Year
As the clock strikes midnight and a new year begins, many of us feel the urge to wipe the slate clean and start fresh. The tradition of making New Year’s resolutions has been around for centuries, with promises to lose weight, save money, or quit a bad habit topping the list. But how often do these resolutions actually stick? For many, they’re abandoned by February, leaving behind a sense of failure and frustration.
So, what if there were a different way to approach the new year? Enter setting intentions, a mindful practice that focuses on growth, self-awareness, and connection rather than rigid goals. Here’s why intentions can be a game-changer and how you can embrace this approach for a meaningful year ahead.
Intentions vs. Resolutions: What’s the Difference?
At their core, resolutions are about achieving specific outcomes. They’re often framed as a way to “fix” something in your life, like losing 10 pounds or saving a certain amount of money. While there’s nothing wrong with having goals, resolutions can feel restrictive and unforgiving—a pass/fail system that doesn’t account for life’s ups and downs.
Intentions, on the other hand, are about the journey rather than the destination. They’re rooted in how you want to feel, live, and show up in the world. For example:
A resolution might be: “I will exercise five times a week.”
An intention could be: “I will prioritize moving my body in ways that bring me joy and energy.”
See the difference? Intentions are flexible and forgiving, allowing you to adapt and grow without the pressure of perfection.
Why Setting Intentions Works
Focus on Values, Not Outcomes
Intentions help you align your actions with your core values. For instance, if family connection is important to you, your intention might be to spend more quality time together—however that looks for your schedule.
Cultivate Self-Compassion
Unlike resolutions, which can make you feel like a failure if you slip up, intentions encourage self-compassion. They remind you that progress, not perfection, is what matters.
Encourage Mindfulness
Intentions are a daily practice. They invite you to check in with yourself regularly and make conscious choices that reflect your desired way of being.
How to Set Meaningful Intentions
Ready to trade resolutions for intentions? Here’s a step-by-step guide:
Reflect on the Past Year
Take some time to think about what went well and what challenged you last year. What lessons did you learn? What brought you joy? This reflection can help you identify areas of growth and gratitude.
Identify Your Core Values
Ask yourself: What matters most to me? Is it health, creativity, connection, balance, or something else? Let your values guide your intentions.
Keep It Simple and Open-Ended
Avoid overly specific or rigid intentions. Instead of “I’ll meditate for 20 minutes daily,” try: “I will create space for mindfulness in my day.” This gives you room to adapt as needed.
Write Them Down
There’s power in putting your intentions on paper. Keep them somewhere visible—like your journal, phone, or a sticky note on your mirror—to remind you of your focus.
Check In Regularly
Make it a habit to revisit your intentions weekly or monthly. Ask yourself: How am I honoring my intentions? What can I adjust?
Examples of New Year Intentions
Need some inspiration? Here are a few intentions to consider:
“I will nurture my body with food, movement, and rest.”
“I will practice gratitude by noticing and appreciating the small joys in my day.”
“I will prioritise meaningful connections with loved ones.”
“I will embrace creativity in all its forms, whether through art, cooking, or problem-solving.”
“I will approach challenges with curiosity rather than judgment.”
A Gentle Reminder
The beauty of intentions is that they’re not about getting it “right” or checking off boxes. They’re about living in alignment with what matters most to you. And if you stray from your intentions? That’s okay. Life happens. The key is to return to them with kindness and a renewed sense of purpose.
As you step into the new year, remember: It’s not about being perfect; it’s about being present. Here’s to a mindful, intentional, and fulfilling year ahead. Happy New Year!