New Year, Real You: Setting Intentions Instead of Resolutions
The start of a new year often brings with it a tidal wave of pressure: to do better, be better, change everything all at once. We’re bombarded with messages about resolutions—strict rules and lofty goals that promise transformation but often leave us feeling defeated by February.
But what if the path to personal growth didn’t require rigid resolutions? What if this year, you gave yourself permission to slow down, tune in, and focus on intention setting instead?
At Resilient Minds Behavioral Health and Wellness, we believe that the journey of self-discovery isn’t about becoming someone new—it’s about gently uncovering who you already are. And that begins with setting compassionate, flexible intentions that support your mental and emotional well-being.
Why Resolutions Often Fall Flat
Resolutions tend to be outcome-focused: “Eat more vegetables,” “Read 50 books,” or “Wake up at 5 AM every day.” They sound motivating, but they often come from a place of criticism rather than self-compassion.
They usually:
Emphasize all-or-nothing thinking
Focus on results instead of the journey
Leave no room for setbacks or flexibility
Studies have shown that nearly 80% of people abandon their resolutions by February, often leading to guilt or shame rather than motivation for growth (Norcross & Vangarelli, 1988).
When our goals are rigid, even a small deviation can feel like failure. That’s why many mental health professionals recommend focusing on intentions rather than resolutions.
Intentions vs. Goals: What's the Difference?
Goals are typically external, measurable, and results-based: “I will run a 5K.”
Intentions are internal, grounded in values, and ongoing: “I will care for my body with kindness and curiosity.”
Intentions offer space to evolve. They guide your choices without demanding perfection. Instead of trying to overhaul your life overnight, intentions ask:
“How do I want to feel? What do I want to embody? What truly matters to me?”
Mental Health Benefits of Intention-Setting
Setting intentions isn’t just more compassionate—it’s more supportive for your mental health, too.
According to a 2020 study in Frontiers in Psychology, individuals who set self-concordant goals (goals aligned with their values and identity) experienced higher well-being and more sustainable motivation over time (Sheldon et al., 2020).
Benefits include:
Reduced anxiety and pressure
Increased mindfulness and presence
Better emotional regulation
More flexible, value-aligned action
A greater sense of purpose and direction
5 Gentle Intentions for the New Year
Looking for inspiration? Here are a few intentional ideas that focus on self-discovery and mental wellness—not self-improvement for the sake of perfection.
“I will make space for rest without guilt.”
This might mean reclaiming your weekends, saying no more often, or simply going to bed earlier. Rest is not a reward—it’s a right.“I will speak to myself with kindness.”
Whether through journaling, affirmations, or therapy, shifting your inner dialogue can support healing and self-worth.“I will stay curious about my emotions.”
Instead of judging how you feel, practice asking: What is this feeling trying to tell me?“I will spend more time with people who make me feel safe.”
Connection is a core part of mental health. Prioritize relationships that support your well-being.“I will allow myself to grow at my own pace.”
Not everything needs to happen this month—or even this year. Trust that progress doesn’t have to be linear to be real.
It’s Okay to Change Direction
One of the most beautiful things about setting intentions is that they’re adaptable. As you evolve throughout the year, your intentions can evolve with you. This isn’t failure—it’s growth.
Allow yourself the freedom to pivot. Check in with yourself monthly. Ask:
Does this still feel aligned with who I am becoming?
Is there anything I need to release, shift, or reimagine?
Your year doesn’t need to be perfectly planned or executed. It just needs to be yours.
A Gentle Invitation
What if this January wasn’t about starting over, but about starting deeper?
What if your intention for the year was simply: I will meet myself where I am—with patience, curiosity, and care.
At Resilient Minds, we’re here to walk with you through the process of self-discovery, whether through therapy, journaling, mindfulness, or intention-setting. You don’t have to have it all figured out. You just have to be willing to show up for yourself—one breath, one step, one intention at a time.
Call to Action
Take a few quiet moments today and ask yourself: What is one gentle, soul-aligned intention I want to carry with me into this year?
Write it down. Revisit it. Let it guide you.
And if you’d like support in setting or living out that intention, we’re here to help. Reach out to learn more about therapy for personal growth.
Feeling stuck in therapy is common, but you don't have to stay there passively. Besides talking to your therapist, you can actively re-engage with your process between sessions.
Try one of these tips this month: Journal about how therapy feels right now (the good, the bad, the stuck). Revisit your initial goals – how have they evolved? Intentionally practice one skill you've learned. Or simply make a note of when you feel stuck during the month to bring as data to your next session.
Download our guide for more reflection prompts. Remember, even plateaus are part of the path forward.
Click the link below to get your copy!
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