Each new year the discussion of making resolutions surrounds us. It seems that everywhere you look, you see messages encouraging you to make lasting changes that start THIS JANUARY!
We are bombarded by the alluring idea of help in the form of wild testimonies and big discounts on gym memberships, meal plans, habit tracking, and time management systems. While creating healthy habits is an amazing thing (and one we strongly encourage in Ye’Ole Wellness Corner), many people find the idea of establishing hard and fast goals at the start of the new year overwhelming, tedious, or just too mainstream. Some of you may have tried before and failed, left with a feeling of “Now what?”
Others might find themselves in the camp that believe most New Year’s resolutions fall in the category of “things we should already being striving to do”(i.e. getting better sleep, moving our bodies regularly, eating healthier foods, etc.). Fortunately, in the last t10 years, the rhetoric is changing and there is more of a movement toward the idea of choosing intentions for the year over naming resolutions for the year. If the idea of setting hard goals for the year intimidates you, or if you have been one who has not consistently kept resolutions over the years, this article may be for you!
What is an intention, and how does it differ from a resolution? Great question! By definition, an intention is a purpose directed toward an object of knowledge, or a focus of attention. It can also be defined as what one intends to do. An intention is a way of expressing a longing for ourselves, a desire, dream, or focus. A resolution, on the other hand, is a fixity of purpose or a fixed determination. It can also be defined as a firm decision to do or not do something. Briefly, an intention is soft, and a resolution is clearly defined.
Think of it this way, an intention is a general aim. This contrasts with a resolution, which is more like a targeted attack. The two aren’t exact opposites, but one is closer to throwing a wide net over a mark, and the other is like shooting an arrow at a bullseye.
Intentions can be directed toward anything—your professional life, your family, your self-care routines, your mental health, your love life, etc. They are about what you WANT to do, while often resolutions end up being about what you think you SHOULD do. Intentions can be flexible and fluid and should be compassionate and qualitative.
For example, you can set an intention to be more kind to yourself this year. Sure, you can spend some time journaling about ways to do that, but self-love is very general. Or you can set an intention to help others more. This can mean taking opportunities to volunteer when they arise, and you have free time. It can mean listening more intentionally when having conversations with others. Again, this is a non-specific intention.
There are some instances where resolutions are needed. If you need to cut certain items out of your diet, a resolution may be necessary. Setting a goal to reduce refined sugars or eliminate particular foods would require a resolution-focused approach. But, if you want to set an intention to honor your body with more wholesome eating, then resolutions may be too harsh of an approach for you.
In considering New Year’s resolutions, the reality is that less than 10 percent stick (studies have found that the general population’s success rate with resolutions fall around this number year after year). This tends to be because people fail to set realistic goals for themselves; or lack clarity around why they are doing them in the first place. If you are a resolution-minded person, setting an intention can also be a great place to start before you begin planning your resolutions and thinking through your specific goals to achieve those resolutions. Setting an intention can help you remember the why behind those resolutions.
This now leads to the section where we discuss how to set an intention. This part is easy. You listen to yourself. What do you want for yourself? What is your heart, body, soul, and/or mind telling you that you need this year? You know yourself better than anyone. You can journal, meditate, dance, talk to others, talk to a therapist or counselor, spend time in nature, lay in your bed, sit in a bath, go the gym… But when you do, tune in to what you are feeling and what you are hearing from yourself. Your intentions will come to you.
Just for fun, and to get you started, here are some ideas for intentions you can set for the year:
- Practice mindfulness
- Increase self-awareness
- Love yourself
- Practice gratitude
- Learn a new skill
- Worry less about what you can’t control
- Prioritize mental health
- Focus on being present
- Listen hard
You may also consider naming your intentions with just a single word. For example, you may simply say your intention for this year is, “Freedom,” “Mindfulness,” or “Gratitude."
Once you have an intention, you can choose a ceremonial way to clarify it. You can write it down somewhere. You can light a candle for the intention. You can create a vision board for your intention. You can tell others about it or keep it to yourself.
Some people remind themselves of their intention daily, creating a ritual to remind themselves of the intention frequently. However you choose to embody this energy is up to you. A new year does not have to be about you becoming a totally new you… It can be about a you that is working toward softening into yourself.
