Why Intentions Work When Resolutions Don’t

 

Each January, many of us create long lists of resolutions to improve our lives - promises to exercise more, eat healthier, save money, or limit screen time. While well-intentioned, research shows that nearly 80% of people abandon their New Year’s resolutions by February (Stahl, 2021). Instead of setting yourself up for frustration, you may find greater success by focusing on intentions rather than strict goals. Setting intentions allows you to live your values, enjoy the process, and build habits that are sustainable and meaningful.

 

How are Intentions Different from Resolutions?
At first, it may be difficult to distinguish between intentions and resolutions. Robin Lanehurst explains that resolutions are specific, measurable goals that focus on single actions, while intentions are broader guiding principles that can influence multiple areas of life (Lanehurst, 2022). While intentions emphasize overall values (such as health, family, or creativity), resolutions narrow in on particular tasks or behaviors within one context. For example, you might set a resolution to workout three times a week, but set an intention to "choose to move joyfully through the world” (Calm Editorial Team, 2023). Intention setting is about self-reflection and determining how you want to experience life, rather than what specific outcomes you want to achieve (Calm Editorial Team, 2023). 

 

Benefits of Intention Setting
Setting intentions offers a more flexible approach to personal growth. Instead of focusing on strict goals or measurements, intentions invite you to explore what feels nourishing and sustainable. This practice encourages enjoyment, mindfulness, self-awareness and aligning your daily actions with your values and priorities (Lanehurst, 2022). By focusing on the journey rather than the outcomes, intentions support lasting habits, personal growth and a more mindful way of living (Calm Editorial Team, 2023). 

 

How to Set Your Intentions

When setting intentions, it is important to approach them differently than traditional goals or resolutions. Instead of listing strict targets, start by identifying your top values and the activities you genuinely enjoy. For example, your values might include family, health, helping others, beauty, or nature, while your favorite activities could be long bike rides, cooking for friends, or enjoying a relaxing pedicure (Lanehurst, 2022). The key is to find ways these lists overlap, especially in ways that you have not made space for in the way you would like to (Lanehurst, 2022). Write your intentions in the present tense, as if you are already living them - such as, “I am spending time sharing nature with my family” or “I am enjoying good food with good people”. This process encourages you to reflect on questions like, “How do I want to live?” and “What qualities do I want to embody?” Ultimately, it helps you create intentions that support authentic living and allow you to respond to daily life with mindfulness and purpose (Calm, 2023).

 

Using Your Intentions Throughout the Year

To make your intentions meaningful, write them down somewhere you will see them often and consider sharing them with trusted friends or even on social media. Regular check-ins through journaling, notes on your phone, or conversations with a therapist can help you stay connected to your intentions and notice the small ways you are living them (Lanehurst, 2022). Use your intentions to guide everyday choices that reflect your values, such as drinking your morning coffee outside if your intention is to spend more time in nature. Small changes like this allow your actions to come from a place of gentle guidance rather than more rigid enforcement. It is also important to remember that intentions are not fixed; they can evolve as you grow, adapting to your current needs and aspirations. As registered psychotherapist Natacha Duke, MA, RP explains, “you are never really finished with this practice once you get started…you can’t fail because it can be revisited and redefined as you grow, as you have experiences and as your sense-of-self shifts…it’s really about how you want to show up for yourself and what’s most important for you at any given moment of your life” (Cleveland Clinic, 2025). 

 

Examples of Mindful Intentions

Here are a few examples of mindful intentions that may inspire you as you create your own:

• I make a conscious effort to recognize and meet my physical, emotional, and mental needs
• I prioritize building and maintaining meaningful relationships
• I embrace uplifting opportunities
• I acknowledge and appreciate the good in my life, both big and small
• I am fully present in each moment

References:

 

Calm Editorial Team. (2023, February 6).  The power of setting intentions & how to set mindful ones. Retrieved from https://www.calm.com/blog/setting-intentions

 

Cleveland Clinic. (2025, March 27). Making the Most Out of Setting Intentions. Retrieved from https://health.clevelandclinic.org/how-to-set-intentions

 

Lanehurst, Robin. (2022, January 4). Setting Intentions for the New Year. Retrieved from https://www.psychologytoday.com/us/blog/educate-advocate-empower/202201/setting-intentions-the-new-year?utm_source=chatgpt.com

 

Stahl, Ashley. (2021, December 9). This New Year's Set Goals, Not Resolutions. Retrieved from https://www.forbes.com/sites/ashleystahl/2021/12/09/this-new-years-set-goals-not-resolutions/?sh=5e5b11c81ece