As the new year begins, many of us start thinking about how we want the next twelve months to look. Goals and resolutions often take center stage—lose weight, save money, get organized. But what if there was a better way to approach growth and change this year? Instead of setting rigid resolutions that can lead to guilt and frustration if they’re not achieved, consider setting intentions. Unlike resolutions, which focus on specific outcomes, intentions are about how you want to feel and who you want to be as you move through life. They’re rooted in mindfulness and self-compassion, allowing you to focus on progress rather than perfection.
Setting intentions means identifying the values, feelings, and mindsets you want to carry with you in your daily life. Intentions aren’t about external achievements like “lose 10 pounds” or “get promoted.” Instead, they’re about the inner experience—how you want to show up for yourself and others.
Here’s an example of the difference:
While goals focus on what you want to do, intentions focus on how you want to be. They prioritize process over outcome, which makes them more adaptable and less likely to lead to guilt if things don’t go as planned.
Setting intentions is more helpful than setting goals for a number of reasons:
1. Encourages Self-Reflection
Intentions help you pause and consider what truly matters to you—your values, priorities, and emotional needs—so your actions feel purposeful.
2. Focuses on the Present
Unlike resolutions, which focus on future results, intentions keep you grounded in the present moment. They emphasize how you’re showing up today, not just where you want to end up.
3. Reduces Pressure and Guilt
Because intentions focus on effort and growth rather than rigid results, they allow room for flexibility. If life throws you off track, you can adjust without feeling like you’ve failed.
4. Fosters Personal Growth
Intentions focus on being rather than just doing, helping you cultivate qualities like patience, gratitude, and resilience that support long-term growth.
5. Improves Emotional Well-Being
Setting intentions can create a sense of calm, clarity, and purpose, reducing stress and anxiety by helping you stay connected to what matters most.
Before setting intentions, take time to reflect. Ask yourself:
Use journaling or meditation to connect with your values and desires.
Intentions focus on how you want to feel rather than what you want to achieve. For example:
Frame your intentions in positive language to inspire and uplift you.
Growth isn’t about being perfect—it’s about making progress, so give yourself grace.
Turn your intentions into small, meaningful habits.
Intentions are meant to evolve with you. Check in regularly and be open to adjusting them as your priorities shift. Celebrate small wins along the way!
Therapy provides a space to reflect deeply on what matters most and identify patterns or obstacles that might get in the way of your intentions. A therapist can help you clarify your values and priorities, offering tools to stay grounded and focused as you pursue growth. They can also provide support when challenges arise, helping you stay flexible and resilient.
Setting intentions for the new year allows you to approach growth with self-compassion and clarity, rather than pressure and guilt. It’s not about being perfect—it’s about being intentional and present in how you show up each day. If you’re ready to start the new year with meaningful goals and support for personal growth, Medens Health is here to help. Whether you want to explore your values, manage anxiety, or create a healthier mindset, our compassionate mental health providers can guide you on your journey.
Get started here, call or text (833) 624-5400, or fill out our contact form today!
Disclaimer:
The information provided in this blog is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information this blog provides is solely at your own risk. Always seek the advice of your physician or a qualified mental health provider with any questions regarding your medical or mental health. If you don’t currently have a therapist, we can connect you with one who is qualified to give you safe, professional, and ethical advice regarding your mental health.
If you or someone you are responsible for is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should call 9-1-1 and/or take them to the nearest emergency room.
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