Setting Intentions vs. Resolutions: A Kinder Approach to the New Year
As the clock strikes midnight on New Year’s Eve, many of us feel the pressure to set lofty resolutions for the year ahead. Maybe this is the year we’ll finally get fit, land that promotion, or tackle all those books gathering dust on the shelf. While resolutions can be motivating, they often come with a hidden downside—perfectionism, self-criticism, and a sense of failure if we don’t achieve them.
What if there were a gentler, more sustainable way to approach personal growth? Enter intentions. Unlike rigid resolutions, intentions are rooted in mindfulness, self-compassion, and adaptability. They focus on how we want to be rather than just what we want to do. Let’s explore why setting intentions might be the kindest—and most effective—way to embrace the new year.
Resolutions: The All-or-Nothing Mindset
Resolutions often sound like this:
“I’ll lose 20 pounds by summer.”
“I’ll stop procrastinating and be more productive.”
“I’ll save $10,000 this year.”
While these goals are well-meaning, they’re typically outcome-oriented and rooted in the idea of fixing or improving something about ourselves. This can make resolutions feel rigid and unforgiving. If you miss a workout, indulge in an unplanned purchase, or fall behind on a goal, it’s easy to spiral into feelings of failure and shame.
Research has shown that most resolutions are abandoned by February, often because they’re too ambitious, lack flexibility, or don’t align with our deeper values.
Intentions: A Mindful Alternative
Intentions, on the other hand, are about your mindset and values. They focus on the process rather than the outcome. Instead of aiming to lose 20 pounds, an intention might be, “I want to nurture my body with movement and nourishing food.” Instead of resolving to stop procrastinating, you might set the intention to, “Approach my work with focus and curiosity.”
Intentions emphasize:
How you want to feel: Calm, connected, energized, balanced.
Who you want to be: Compassionate, patient, courageous, mindful.
Your values: Gratitude, kindness, growth, authenticity.
By grounding your goals in intentions, you’re prioritizing the journey rather than the destination. This creates space for self-compassion and adaptability, making it easier to stay motivated and aligned with what truly matters to you.
How Intentions Foster Mindfulness
Intentions naturally cultivate mindfulness by encouraging us to check in with ourselves regularly. They invite us to pause, reflect, and ask:
“Am I acting in alignment with my values?”
“How am I feeling at this moment?”
“What small steps can I take today toward my intention?”
For example, if your intention is to “Bring more peace into my daily life,” mindfulness helps you notice when you’re feeling stressed and choose calming practices like deep breathing, journaling, or taking a walk.
Unlike resolutions, which often focus on achieving a future state, intentions ground us in the present moment, where meaningful change happens.
Examples of Intentions for the New Year
If you’re ready to embrace intentions, here are a few ideas to get you started:
“I will prioritize rest and listen to my body when it needs a break.”
“I will cultivate gratitude by noticing small joys each day.”
“I will nurture my relationships by being fully present in conversations.”
“I will approach challenges with curiosity rather than fear.”
“I will create space for creativity and play in my daily life.”
These intentions are broad enough to adapt to your changing needs and circumstances, yet specific enough to guide your actions.
How to Set and Practice Intentions
Reflect on Your Values
Start by considering what matters most to you. What do you want to feel, experience, or prioritize in the coming year?Keep It Simple
Choose 1–3 intentions that resonate deeply with you. Avoid overloading yourself with too many ideas.Write Them Down
Put your intentions somewhere visible—on your phone, a sticky note, or a journal. This helps you stay connected to them throughout the year.Check In Regularly
Take a few moments each week to reflect on your intentions. Are your actions aligning with your values? What small adjustments can you make?Celebrate Progress
Focus on progress, not perfection. Even small steps toward your intentions are worth celebrating.
Embracing a Kinder Year
By choosing intentions over resolutions, you’re giving yourself permission to grow at your own pace. This kinder, more mindful approach allows for setbacks, flexibility, and moments of joy along the way.
As you step into the new year, remember: You are not a project to be fixed. You are a person to be nurtured, valued, and celebrated.
Looking for support in setting meaningful intentions? Our therapists can help you explore your values, navigate challenges, and create a fulfilling path forward. Contact us today to start your journey toward a kinder, more intentional new year.
