New Year, New Intentions!
Starting the New Year with Intentions, Not Resolutions
The new year often inspires us to reflect and commit to making positive changes in our lives. Many of us set ambitious New Year’s resolutions, hoping to transform our routines and habits overnight. Unfortunately, these resolutions can be overwhelming and, as a result, difficult to sustain.
In the field of therapy, we focus on the intentionality behind our actions and thoughts. During my work with young adults in California, we implemented a weekly intentions group. This group provided a structured way for individuals to set and evaluate realistic goals. Each session began with a check-in, where participants reviewed their intentions from the previous week.
If they had achieved their goals, we explored what strategies worked and how they might build on that success. If they hadn’t, we discussed what barriers might have gotten in the way. Each participant then set new intentions for the coming week. To ensure success, we followed specific guidelines for setting intentions:
The intention must be achievable within a week.
It should be quantifiable and clearly defined.
By breaking down larger goals into smaller, attainable steps, participants found the process less intimidating. Over time, this approach fostered confidence as they experienced the satisfaction of setting and achieving their goals.
A Challenge for You
This weekend, I invite you to set your first weekly intention. Write it down and place it somewhere visible—sticky notes on a bathroom mirror can be a helpful reminder. Start small and simple. For example, if you enjoy reading and want to get back into it, set an intention to read one chapter this week.
At the end of the week, evaluate your progress. Did you accomplish your goal? If so, fantastic! Consider building on this success by adding another small intention for the next week.
This method of setting weekly intentions not only helps you achieve your goals but also cultivates a sense of accomplishment and motivation. Remember, change doesn’t happen overnight—it’s the consistent small steps that lead to lasting progress.
Remember, if you are struggling to set intentions for yourself, we are only an email, text, or a phone call away! We can help you set intentions that are attainable and sustainable!
This article is written by:
Jaycee Baird, Professional Counseling Intern
Supervised by: Lital Diament, MA LMFT #56973