Happy new year, y’all! I love a new year. It’s so energizing and refreshing. Like a blank canvas, full of new opportunity, ideas and goals. At the same time, when I open Instagram, all I see are the new 30-day workouts we need to start, or cleanses and diets, a ‘Wall Pilates’ challenge, a sale on this new Greens supplement we must take, on and on and on. If I let myself go down that rabbit hole it can feel so overwhelming. Like, ok, whew. Where do I start here?! Many of you may feel that pressure to have a clear resolution for 2025… but, I have a different plan this year.
As a Counselor and Wellness coach, I’ve seen countless New Year’s resolutions fizzle out before February arrives. While resolutions are well-meaning, they often come with a sense of pressure—like an all-or-nothing challenge. Our brains don’t like change, and they for sure don’t like to be told “no.” So let’s be real. If your resolution is to quit sugar, your brain is going fight back with every thing it can. And you may last for 2 weeks, maybe 3, white knuckling your way through January. But come February, you’ll likely face plant into a bag of Oreos. ‘All or nothing’, ‘you can’t have this’, ‘can’t do that anymore’ mindset almost always backfires.
That’s why I prefer to focus on intentions instead.
An intention isn’t a rigid goal; it’s a guiding principle—a commitment to aim your life in a meaningful direction. It’s not about perfection or marking off a checklist. Instead, it’s about aligning your actions with what truly matters to YOU. Let’s call if your “North Star” for the year. With every choice you make, have your North Star in mind.
Why Intentions over Resolutions?
Resolutions often set us up for disappointment because they demand flawless execution. Miss a few days at the gym or stray from your diet, and suddenly, you feel like you’ve failed. Intentions, on the other hand, are forgiving. They give you room to grow, evolve, and adjust without abandoning your ultimate aim. They are also an opportunity to build compassion towards yourself. We are human, we aren’t perfect! We are going to have hard days, we are going to miss a workout, or go down a scrolling binge every now and then. It’s ok!
When you set an intention, you create a target—a vision for where you want your life to go. You might choose to be more consistent, deepen relationships, or advance professionally this year. Even if you stumble, your intention remains a compass, keeping you focused on your long-term goal, or “North Star”.
The Power of Shared Intentions
Setting intentions becomes even more impactful when you share them with the people who matter most to you.
With Your Spouse/Partner or Best Friend
Shared intentions with your partner can strengthen your bond and create a shared vision for the future. Whether it’s prioritizing quality time, supporting each other’s wellness, or working toward financial goals, aligning your efforts fosters intimacy and accountability.
I love to make this a fun activity to start the year! Get a big poster board, make a charcuterie and grab some wine – and make it a back porch date night or girls night!
How to Set Intentions That Stick
- Be Clear About Your “Why”: Your intentions should reflect what truly matters to you. The clearer your purpose, the easier it is to stay motivated. Instead of “my goal is to lose weight”, think about why you want to lose weight? Then your ‘why’ may shift to something like, “I want to feel better and more confident in my skin”, “I want to take charge of my health”, “I want to be able to chase my grandkids in 20 years”.
- Focus on the Journey- Progress over Perfection: Unlike resolutions, intentions allow room for growth. Every step forward is progress, even if it’s not perfect.
- Share Your Vision: Talk about your intentions with your spouse, friends or co-workers. Collaboration builds connection and accountability.
- Reflect Regularly: Check in with yourself (and others) to evaluate your progress. Adjust your actions or refine your intentions as needed. Regular reflection also fosters more self-awareness, and I know I said it before, but I’ll say it again because it’s that important. Awareness is everything! The key to change, willpower, growth and healing.
- Celebrate the Small Wins: Acknowledge every effort, no matter how small. Growth happens one step at a time. If your intention is less screen time/ more books, create a chart of how many books you read, and keep it on your refrigerator so you can see it. If your goal is to get more hours outside, log your hours – 1000 hours outside the coolest app and program (especially if you have children!). Get creative and have fun with it!
Let’s Thrive with Intentions in 2025!~
The new year is a time of hope and possibility. By setting intentions instead of rigid resolutions, you can focus on what truly matters—progress over perfection and purpose over pressure.
Here’s to a year of purpose, connection, and growth!
