Why setting New Year’s intentions might be more helpful than resolutions
At the turn of a new year, many of us naturally begin to reflect. We look back on the past year and attempt to make sense of our experiences, while also considering our hopes for the year ahead. In the spirit of reflection, we may sit down to set New Year’s resolutions. These resolutions are often viewed as concrete goals we hope to achieve in the coming year.
Resolutions are typically centered on self-improvement, as we consider ways we would like to grow or make changes in our lives. Taking time to thoughtfully examine how we live and identify areas for change can be incredibly beneficial and demonstrates a strong sense of self-awareness.
However, even in this well-intentioned process, feelings of pressure or obligation can arise. Resolutions may begin to feel more like chores or expectations we believe we must meet. In some cases, we create resolutions that we do not feel genuinely connected to or that feel unrealistic. In these situations, setting New Year’s intentions may offer greater flexibility.
What is a New Year’s intention?
This therapist and author defines New Year’s intentions as “flexible goals or growth edges that somebody would like to put more energy and actionable steps into.” They are similar to New Year’s resolutions as they also focus on self-improvement and growth, yet they are different in their structure.
Differences between resolutions and intentions:
Examples of New Year’s resolutions:
- “I will read 2 books a month.”
- “I will go to the gym 4 days a week.”
- “I will meditate every morning.”
- “I will call my mom every day.”
Examples of New Year’s intentions:
- “I will start to carve out more time for myself to read.”
- “I will put more focused energy into my physical health.”
- “I will practice slowing down and being more mindful throughout my day.”
- “I will find more time to connect with my mom.”
Intentions can also simply be keywords or phrases to cue you into growth, such as “presence” “gentleness,” “gratitude,” “strength,” “slow down,” or “keep showing up.”
Notice how the resolutions contain absolutes such as specific number goals (2 books and 4 days) and the word “every.” In these particular resolutions, they are organized in a way that the person would either meet the goal or not. In these cases, it may be easier for the person who created them to feel defeated if they don’t meet the goals or to give up if they are not playing out.
For example, if the person who wants to go to the gym four days a week gets to Friday, and they haven’t yet been to the gym, it may be easier to throw in the towel and think: “Well, what’s the point of going? I already missed my goal for the week.”
Now, take another look at the intentions. Notice how they have more flexible language such as “more,” “start,” or “practice.” In these ways, there may be more opportunities for someone to connect with their intention, because there isn’t a specific goal threshold. For example, if that same person who wants to go to the gym four days a week, ends up working out two times, they have still succeeded in their intention of putting more focused energy into their physical health.
Intentions may offer us a more realistic and compassionate way to create meaningful change, because their flexible nature provides more opportunity to connect with our areas of growth.
So, which is better?
To be clear, there is no one right way to engage in self-improvement and growth processes. Some people might feel more inclined to create resolutions, while others might feel more inclined to create intentions. In some cases, choosing not to set goals for the new year actually may actually be the healthy choice. Sometimes growth is actually about stability.
But if you are leaning into the opportunity to reflect, it can be helpful to give yourself the best shot at creating change by being mindful about the ways in which you are organizing your hopes and goals for the new year. If you think you might work better with concrete and specific goals, you might want to try creating resolutions. Alternatively, if you think you may prefer more flexible and abstract goals, you may want to lead with creating intentions. Again, one is not necessarily better than the other, and you can always experiment with both approaches!
Closing thoughts
The promise of a new year invites us to reflect. It may be fruitful to think outside the traditional resolution route and see if focusing on intentions brings you closer to the changes and new habits you’re working on creating. Either way, remember that resolutions and intentions have the best shot at working when they are authentic, realistic, and meaningful.
