The start of a new year often feels like a fresh slate—a chance to set goals, dream big, and envision the life you want to create. But if you’re anything like me, you’ve probably experienced the mid-February slump when those well-meaning resolutions start to feel like burdens rather than motivators. Over the years, I’ve learned some valuable lessons about setting intentions that are not only meaningful but also sustainable.
Here are five things I wish I knew sooner about setting New Year intentions:
Tip 1 - (New Year) Intentions Are Not the Same as Goals
Intentions are about the why, while goals are about the what. For example, a goal might be, "I want to meditate every morning for 10 minutes." But the intention behind it might be, "I want to start my day with clarity and calm." Focusing on the intention allows more flexibility and reduces the pressure of rigid outcomes.
Practical Tip: Write down your intention first. Then, create 1-2 goals that align with it. For example, if your intention is to prioritize self-care, your goal might be booking a monthly massage or scheduling weekly quiet time.
Why This Matters: Goals can often feel rigid and unyielding, while intentions are softer and more adaptable. Research shows that people who set intentions rooted in their values are more likely to stick with them long-term.
Tip 2 - Small Steps Create Big Change
We often overestimate what we can achieve in a month but underestimate what we can achieve in a year. Research shows that habits are more likely to stick if they are small and manageable. Instead of overhauling your entire routine, start with one tiny habit—like drinking a glass of water when you wake up or taking five deep breaths before starting your day.
Real-Life Example: One of my clients, a busy oncology nurse, set an intention to reduce stress in her daily life. Instead of trying to change everything at once, she started with 5 minutes of guided meditation during her lunch breaks. Over time, this small habit became a welcomed part of her routine.
Why This Matters: According to the American Psychological Association, small, consistent actions are far more effective in creating long-lasting change compared to sudden, drastic overhauls.
"Small daily improvements over time lead to stunning results." — Robin Sharma, Leadership Expert and Author of The 5 AM Club
Tip 3 -Reflection is Just as Important as Action
Setting intentions isn’t a one-and-done activity. Regular reflection helps you stay aligned with your purpose. Take time monthly or quarterly to revisit your intentions, celebrate your wins, and adjust if needed.
Practical Tip: Schedule a 30-minute reflection session in your calendar every month. Use this time to ask yourself: What’s working? What isn’t? What can I adjust?
Real-Life Example: A corporate lawyer I worked with made monthly reflection a ritual. With a journal and a cup of tea, she would review her intentions and progress, noting small victories and areas needing adjustment. This practice kept her on track and motivated.
Why This Matters: Reflection allows you to see progress, even when it feels slow. Studies have shown that regular self-assessment increases accountability and motivation.
Tip 4 - Accountability Makes a Difference
It’s easy to let intentions fade when no one else knows about them. Sharing your intentions with a friend, mentor, or support group can add a layer of accountability that keeps you motivated.
Real-Life Example: One of the women in our Serenity Facebook group set an intention to prioritize her mental health this year. By sharing her journey with me as the Admin, she found encouragement, advice, and a sense of community.
Practical Tip: Find an accountability partner, join an online support group, or use a habit-tracking app to stay on track.
Why This Matters: According to a study published in the American Society of Training and Development, people are 65% more likely to achieve a goal if they share it with someone else.
Tip 5 - Self-Compassion is Non-Negotiable
Change is rarely linear, and setbacks are part of the process. Being kind to yourself when things don’t go as planned is essential for long-term success.
Practical Tip: When you stumble, ask yourself, "What would I say to a friend in this situation?" Then, extend that same kindness to yourself.
Real-Life Example: A family nurse practitioner I worked with struggled with guilt when she missed a scheduled self-care appointment. With gentle reminders and reframing, she learned to view these moments as opportunities to reset rather than failures.
Why This Matters: Self-compassion has been linked to increased resilience, reduced stress, and greater emotional well-being.
Your Year, Your Intentions
As you step into this new year, remember that setting intentions isn’t about chasing perfection—it’s about creating alignment between your values and your actions. Each small step you take, every moment of reflection, and every act of self-compassion brings you closer to the life you’re envisioning.
Start with your why, embrace small habits, lean into accountability, and be gentle with yourself on the journey. Change doesn’t happen overnight, but with patience and consistency, it happens.
If one of your intentions this year is to prioritize your well-being, I invite you to book a session at One Healing Touch. Let this be the year you commit to showing up for yourself—mind, body, and spirit.
Ready to begin? Click here to book your first session and enjoy a complimentary upgrade. Ready to make it a routine? Reach out to get more information about membership.
Here’s to a year filled with intention, self-care, and inner peace!
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