How many New Year’s resolutions have you made… and actually kept? Don’t worry, you’re not alone. Research shows that about 80% of resolutions fail by February. That’s because most resolutions are like crash diets for your life: too extreme, vague, and disconnected from what matters to you.
But what if this year, instead of resolutions, you focused on intentions? Ones that align with your core values? Instead of focusing on achieving some perfect goals, intentions are all about creating a life that works for you, not against you.
If you’re tired of the burnout cycle or feeling stuck juggling all the roles life throws your way, this is your chance to hit the reset button. Let’s start this year with clarity and purpose.
Table of Contents
The difference between Resolutions and Intentions
Why your Intentions must align with your Values
How to set Intentions that stick and actually work for you
The most common mistakes people make with Intentions
Living Intentionally is a journey
The difference between Resolutions and Intentions
Resolutions fail because they set you up for a fight you can’t win. They’re rigid and demanding, and they’re entirely focused on what you want to accomplish, not why it matters to you. Think about it: “I’m going to lose 10 pounds,” or “I’ll save $5,000 by June.” Sounds great, but what happens when you slip up? What are you going to do when something unexpected happens?
Intentions, though? They’re different. They meet you where you are. Intentions are rooted in your values. They’re about the kind of person you want to be and the life you want to create. They focus on the process, not the perfection. Let me show you what I mean:
A resolution says, “I’ll work out five times a week no matter what.” An intention says, “I will nourish my body and move it in ways that feel good to me.” Do you see the difference? One feels like a chore, and the other feels like care.
Research shows most resolutions fail by February because they’re too rigid. The moment you miss a day or break the streak, you feel like a failure. And what do we do when we feel like failures? We quit. That’s the problem with resolutions, they’re all-or-nothing.
Intentions, on the other hand, are designed to evolve with you. They don’t fall apart when life gets messy. Instead, they guide you back to what’s important, even when things don’t go perfectly. Intentions say, “You’re human. Let’s keep going.”
Resolutions are about control. Intentions are about connection. Resolutions are about proving something. Intentions are about aligning your actions with what you value most.
This is why I want you to shift your energy this year. Let go of resolutions that don’t work for your life. Start asking yourself: What do I value? How do I want to feel? How can I live in alignment with that every day? These are the questions that create real and lasting change.
Why your Intentions must align with your Values
Let’s talk about your values. These are the things that matter most to you. Your compass, your guide, the heart of what makes your life meaningful. When your intentions align with your values, everything clicks. You feel clear, focused, and motivated. Without that alignment? It’s like walking in circles. You’re busy, but you’re not getting anywhere.
So, let’s get clear on what values are. They’re deeply personal and unique to you. Some common ones include:
Family: Prioritizing quality time with loved ones.
Growth: Always striving to learn, improve, and expand.
Health: Valuing physical, mental, and emotional well-being.
Balance: Creating space for work, play, and rest.
Creativity: Making time to express yourself and create.
Now, here’s where values and intentions connect. Let’s say your value is connection. An intention might look like this: “I will set aside time every Sunday to deeply connect with my loved ones—no phones, no distractions.” Or, if your value is health, your intention could be: “I will nourish my body daily with foods that energize me and movement that feels good.”
Do you see how intentions tied to your values give you clarity? You don’t wake up wondering, What should I do today? Your values point the way.
But there’s more: Aligning your intentions with your values makes them stick. Why? Because when something is tied to what you truly care about, it stops feeling like an obligation and starts feeling like a commitment to yourself. That’s where motivation comes in. It’s all about purpose.
And let’s not forget fulfillment. When you live intentionally in alignment with your values, you stop chasing external achievements and start creating a life that feels right to you.
Take a moment and think about your top values. Maybe it’s peace, family, or growth. Whatever they are, these are your starting point for setting intentions that actually matter. When you know your “why,” everything becomes clearer.
How to set Intentions that stick and actually work for you
Let’s get into the “how” of setting intentions that don’t just sound good but actually create real, lasting change in your life. Here’s your step-by-step guide:
Step 1: Reflect
Take a little time to sit with yourself. Grab a journal, go for a walk, or just close your eyes and reflect. Ask yourself:
What do I truly want to feel this year?
What areas of my life need more attention or balance?
These questions help you connect to what matters most. If journaling feels right for you, here are some prompts to get you started:
“When I think about my happiest moments, what values were present?”
“What’s one area of my life I want to grow or improve this year?”
Reflection is where it all begins. It’s about uncovering your “why” so you can build intentions that feel meaningful.
Step 2: Define Your Intentions
Now that you’ve reflected, it’s time to get specific. Use this simple formula:
“I intend to [action] in order to feel [desired emotion or outcome].”
For example:
“I intend to spend 10 minutes daily in quiet reflection to feel more grounded.”
“I intend to call one loved one each week to feel more connected.”
Keep your intentions focused on how you want to live and feel, not just what you want to accomplish.
Step 3: Break It Down
This is where the magic happens. Big intentions need small, actionable steps to make them stick. Let’s say your intention is: “I intend to prioritize my health.” That’s a great start, but what does it look like in your daily life?
Break it into steps like:
Drink a glass of water first thing every morning.
Prep nourishing meals for the week on Sundays.
Take a 15-minute walk every evening after dinner.
When you break it down, your intention becomes less overwhelming and way more doable.
Step 4: Keep It Visible
Out of sight, out of mind, right? Don’t let that happen to your intentions. Write them down somewhere you’ll see them every day. A sticky note on your bathroom mirror, your planner, or even a vision board.
Make it visually appealing. You’re more likely to follow through when your intentions feel like a part of your space and routine.
Step 5: Check-In Regularly
Setting intentions is a practice. Schedule weekly or monthly check-ins to reflect on how you’re doing.
Ask yourself:
Am I honoring my values with my actions?
What adjustments do I need to make to stay aligned with my intentions?
These check-ins are your chance to celebrate progress, course-correct if needed, and stay connected to what really matters to you.
This process is all about creating a life that feels intentional and aligned with your values. You don’t have to do it all at once. Start small, stay consistent, and let your intentions guide you step by step. You’ve got this! Let’s make this year one of purpose, balance, and growth.
The most common mistakes people make with Intentions
Setting intentions can feel amazing at first, but it’s easy to hit a few bumps along the way. These pitfalls are completely normal, and there are simple ways to get back on track. Let’s break down the most common mistakes and how you can avoid them.
Mistake 1: Setting too many Intentions
It’s tempting to want to change everything at once (your health, your career, your relationships), but trying to do everything all at once only leads to overwhelm.
The Fix: Focus on 1-3 key intentions for the year. Seriously, less is more. When you narrow it down, you’re able to give your full attention to what truly matters. For example, instead of setting 10 intentions, you might choose just three: prioritize your health, create more balance, and nurture deeper connections.
Mistake 2: Losing motivation mid-year
We’ve all been there. You start strong, but as life gets busy, your motivation fades. Before you know it, your intentions are collecting dust in the back of your mind.
The Fix: Celebrate small wins and revisit your “why” regularly. Progress might feel slow, but every small step forward matters. Did you drink more water this week? Celebrate it. Did you spend 10 minutes journaling one day? That’s a win.
And don’t forget your “why.” Why did you set this intention in the first place? Keep that reason front and center, it’s what will keep you grounded and motivated.
Mistake 3: Getting stuck in perfectionism
Raise your hand if you’ve ever abandoned a goal because you didn’t do it perfectly. (No judgment, we’ve all been there.) Perfectionism can turn intentions into another source of pressure, and that’s the opposite of what we’re going for.
The Fix: Remember, intentions are about progress, not perfection. It’s okay to have an off day or miss a step. What matters is that you keep showing up. Maybe you planned to walk every morning this week but only made it out twice. Guess what? That’s still progress! Be kind to yourself, and keep going.
Living Intentionally is a journey
Living intentionally is a journey. It’s a process of aligning your actions with your values and creating a life that feels fulfilling, meaningful, and true to who you are.
Intentions give you the power to move through life with clarity and purpose. They help you focus on what really matters instead of getting stuck in the overwhelm of “shoulds” and expectations. But remember, this is about progress, not perfection. Start small, stay flexible, and give yourself the grace to grow along the way.
And if you’re ready to take this work deeper, I’m here to guide you. Whether it’s joining my self-paced program in the learning hub or booking a free coaching consultation, we can work together to help you create a life that feels aligned and intentional.
This is your time. Let’s take that first step together.
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