Setting Intentions vs. Resolutions: A Guide to Purposeful Growth All Year Long

The New Year—that magical time when we collectively decide that we’re going to overhaul our lives in 12 months or less. A belief in endless possibilities. Stop eating sugar. Save money. Learn a language. Resolutions can feel like the ultimate to-do list, but let’s be real: most of us abandon them by February, leaving us with a heap of guilt, a vague (or not so vague) sense of failure and feeling existential dread.

What if this year, instead of resolutions, you set intentions? Think of intentions as a kinder, more flexible approach to self-growth. Where resolutions are about “fixing” something, intentions are about guiding you toward what matters most.

Why Choose Intentions Over Resolutions?

1. They’re Compassionate: Resolutions often come with the weight of expectation and a sense of “should.” The dreaded “should” that anchors us to what we think should be vs. what we want to be. Intentions are rooted in self-compassion and allow for growth without judgment.

2. They Evolve: Life changes—your priorities and circumstances shift. Intentions can grow with you, while resolutions tend to feel like rigid contracts you’re likely to break.

3. They Focus on the Journey: Intentions emphasize how you want to show up in the world, not just what you want to achieve.

How to Set Intentions

Start with reflection. Find a comfortable spot (bonus points for quiet, serene and snacks) and journal on these prompts:

• What brought you joy or peace in the past year?

• What felt out of alignment or exhausting?

• How do you want to feel moving forward?

Once you’ve reflected, try this framework for creating intentions:

• Identify your values: What truly matters to you—connection, creativity, health?

• Get specific: Instead of “be healthier,” try “nurture my body with movement that feels good.”

• Phrase it positively: Focus on what you want to create, not what you want to avoid. Intentions that we move toward are inherently more successful than intentions we move away from.

Keep Your Intentions Alive

Intentions aren’t meant to be written once and forgotten. They’re living, breathing guides for your year. Here are ways to nurture them:

1. Create a Vision Board (Physical or Online):

Gather magazines, scissors, and glue (or go digital with Pinterest). Fill your board with images and words that reflect your intentions. Display it somewhere you’ll see it often.

2. Set Monthly Check-Ins:

Pick a day each month to revisit your intentions. Journal briefly about how you’re aligning with them and adjust if needed.

3. Incorporate Daily Reminders:

Choose a word or phrase that encapsulates your intention, for example “balance,” “kindness,” or “embrace the trying.”. Write it on a sticky note, make it your phone background, or weave it into your meditation practice.

4. Celebrate Progress:

Big or small, celebrate the steps you take toward living intentionally. Treat yourself, share your wins with a friend, or take time to pause to acknowledge your efforts.

5. Involve Others:

Share your intentions with someone you trust. Accountability can help, but so can connection. Having someone to cheer you on makes the journey sweeter.

Growth Throughout the Year

Unlike resolutions, intentions aren’t tied to a finish line. They’re about living in alignment with what feels true and meaningful. If you stray (and you will, because… life), that’s okay. Intentions are there to remind you, not reprimand you.

So, this year, let’s give ourselves a break. Let’s set intentions that honor who we are and who we’re becoming. After all, growth isn’t about perfection—it’s about showing up, one step at a time.

Happy New Year, and may your intentions lead you to a more connected, meaningful, and joyful life.

Want to explore these ideas further? Let’s talk. I’d love to help you explore how to bring your intentions to reality and find ways to connect to all the possibilities that are out there for you.