Shifting from Resolutions to Intentions: A More Compassionate Approach to the New Year
As we approach the New Year, many of us feel the pressure to set resolutions—big, bold goals that promise to make us “better” than we were last year. But let’s take a moment to rethink that approach. Instead of focusing on resolutions that often feel like tasks to check off a list, why not shift towards setting intentions?
An intention is less about doing more or changing everything and more about being mindful of what we want to focus on. It’s about cultivating a word or concept—like “peace,” “balance,” or “growth”—that we carry with us throughout the year, rather than chasing after a fixed, often overwhelming goal.
Why Intentions Over Resolutions?
Resolutions can feel like a high-stakes challenge: “This year, I need to lose 20 pounds, run a marathon, or completely overhaul my life.” The pressure to be perfect or live up to these lofty ideals often leaves us feeling burnt out, frustrated, and defeated. But intentions offer a gentler approach. They invite reflection and openness, creating room for growth without rigid expectations.
And here’s the beauty of it: any day can be a fresh start. You don’t need to wait for January 1st to set new goals or intentions. It could be a random Tuesday, a Monday, or the first day of any month. Whenever you feel ready to reset or re-align, that’s the right moment. It’s not about perfect timing; it’s about acknowledging where you are and choosing what you want to focus on.
How to Follow Through on Intentions
Staying true to your intentions doesn’t have to be a rigid process either. One key to success is setting small, achievable goals. If your intention is to run a marathon, for example, break it down. Start with a 5-minute walk and gradually increase your distance over time. Celebrate milestones along the way, no matter how small. It’s not about achieving the “big goal” at any cost—it’s about honoring progress and being kind to yourself throughout the journey.
This is where understanding your why becomes crucial. Are you setting this intention because it truly resonates with you, or because you feel pressured by external expectations (like social media or peer influence)? When we make changes for others rather than ourselves, it’s easy to lose motivation. But when your intention is rooted in something that deeply matters to you, it becomes much easier to stay connected and committed to it.
The Role of Support
While internal motivation is key, a strong support network can make a huge difference in following through. Surround yourself with people who can celebrate your progress and encourage you when things get tough. If you don’t have that network right now, focus on finding ways to create more connection and support—whether that’s through online communities, therapy, or even new friendships. You don’t have to do it alone.
Prioritizing Mental Health in the New Year
As we think about intentions for the New Year, it’s also important to reflect on how we prioritize our mental health. This can mean a lot of different things, from taking time to rest and recharge to being more mindful about our internal experiences.
One of the simplest and most important ways to prioritize mental health is to check in with yourself regularly. What do I need right now? This might be physical (eating well, staying hydrated, moving your body) or emotional (making space for rest, taking breaks from social media, or talking to a therapist). Rather than pushing yourself to meet external expectations, start from a place of curiosity. Ask yourself, “Why am I feeling this way? What do I need to feel better?” And remember, there’s no right or wrong answer—only what’s right for you in that moment.
The Importance of Rest
We live in a world that often glorifies productivity and hustle, but rest is just as essential. In colder months, particularly, we may feel less inclined to exercise or be social, and that’s okay. Embrace rest as a form of self-care and rejuvenation. Just as athletes need recovery days, we all need time to slow down and recharge. This is especially true during the winter months when the days are shorter, and the weather can feel challenging. Allow yourself the grace to rest without guilt, knowing it’s an important part of your well-being.
Be Gentle with Yourself
One of the hardest things to do is to be gentle with ourselves. It’s easy to fall into the trap of self-criticism when we don’t meet our expectations. But change, whether it’s in setting intentions or prioritizing mental health, is not linear. There will be days when you feel on track and days when you don’t. That’s okay. It’s all part of the process. Approach yourself with the same kindness and patience you would offer a friend, and remember that it’s okay to not have everything figured out.
Therapy: A Powerful Tool for Mental Health
Finally, don’t underestimate the power of therapy. Whether you’re navigating life’s challenges, processing past experiences, or just need a safe space to talk, therapy can be a transformative tool in prioritizing your mental health. Talking to someone who is trained to listen and offer guidance can help you unpack your thoughts, gain clarity, and develop strategies to cope with whatever you’re facing.
Wrapping It Up: Embracing Intentions Over Resolutions
This year, instead of focusing on resolutions that might leave you feeling overwhelmed or defeated, consider setting intentions that support you—intentions that are rooted in self-compassion, growth, and well-being. Remember, you don’t need to wait for a specific date to begin; you can start at any moment. And most importantly, honor your journey with kindness, patience, and support. The New Year is an opportunity for growth, but it’s just as much about being as it is about doing.