How to set an intention this year

Written By Ashlyn Acikalin

Remember all the New Year’s resolutions you set in years past?

Maybe it was learning to crochet or losing 20 pounds. The type of resolution that starts strong in January, but can quickly lose momentum.

Studies show that although 60% of us admit to making New Year’s resolutions, only about 8% successfully achieve them. Motivating, right?

The journey of setting a resolution and then not meeting it can leave us feeling like a failure. Rather than going on this motivational rollercoaster, try including an intention in your plan to help you stay on track.

Intentions vs. Resolutions

While our resolutions emphasize outcomes, an intention is about the process you go through until you get there.

Perhaps when you set a resolution in the past, you felt like a failure the first time you messed up. Intentions don’t give up on you. With an intention, your focus is internal and involves purpose. That means even if you take a step backward, your intention is there to support you and remind you to reflect on what factors influence your ability to succeed.

Our resolutions are often rooted in change. Our intentions focus on deeper understanding as we strive for progress. Setting an intention allows us to reflect on the previous year and find meaning in what’s to come. When we pair our resolutions with an intention, we eliminate the fear of failure and embrace flexibility and compassion as we move through the year.

Need Some Inspiration?

Here are some examples of intentions in the new year:

  1. I speak to myself with kindness

  2. I nurture my relationships

  3. I am open to new experiences

  4. I prioritize my health and wellness

  5. I make time to do the things I enjoy

  6. I can effectively communicate with others to gain understanding

If you’re unsure where to begin, try setting a one-word intention.

Resolutions emphasize outcomes. Intentions are about the process.

Real Life Examples

Think about an area of your life that needs more attention. This could be your relationships, health, self-understanding, etc. A one-word intention may be “forgiveness” or “clarity.” We can carry this word with us and expand it as we grow.

Once we set our intention, it’s time to get to work.

Consider what your intention means to you and how you wish to apply it to your life.

If your intention involves prioritizing your health and wellness, think about what small steps you can take toward this. Perhaps you can schedule that overdue check-up with your doctor or try that new yoga studio down the street. An intention requires active involvement and achievable steps to stay committed. Review your intention regularly to assess whether it is relevant or needs a change.

How to Make it Happen

To keep your intention top of mind, try writing it down and placing it somewhere visible. This spot could be on your bathroom mirror, desk at work, or even your phone screen. Any location that can act as a gentle reminder throughout the day of what you have set out to achieve.

Also, journaling about your intention can bring increased reflection and mindfulness throughout the process. Along with the mental health benefits of journaling, this can be a great way to track your progress and notice any patterns.

Ashlyn Acikalin