Intentions vs. Resolutions: A Gentle Strategy for the New Year
It’s the start of a new year. As we step into 2025, it’s the perfect time to pause and reflect on how we want to move forward. Instead of getting caught up in the pressure of traditional resolutions, let’s explore a more gentle and empowering way to honor ourselves and a new year.
The start of something new offers a natural opportunity to reflect and plan. However, cultural expectations of New Year’s resolutions can create internal pressure and expectations that might be overwhelming, confusing, or even disempowering. To be more gentle with ourselves while still seeking clarity, purpose, and empowerment in the new year, we will explore the compassionate difference of setting intentions instead of typical resolutions.
What is a resolution?
A resolution can be defined as the process of successfully dealing with, clearing up, or making firm decisions about something.
As we approach the new year, many people feel a desire to make changes, improve themselves, or reflect on the past year—a practice that has been followed for thousands of years. However, research shows that only about 8 percent of individuals successfully achieve their New Year’s resolutions. This often stems from setting unrealistic expectations, which can lead to feelings of shame, perfectionism, and anxiety.
If the idea of creating a New Year’s resolution feels overwhelming, difficult, or even shame-inducing, it’s important to acknowledge those feelings. Take a moment to reflect with curiosity: Is the pressure to create a resolution coming from within you or from external sources? Does this approach resonate with you?
If it does, that's wonderful! Take what feels right for you. However, if you still wish to use the new year as an opportunity to shift or recalibrate but find that traditional resolutions aren’t the best fit, consider exploring the idea of setting intentions instead.
What is an intention?
An intention can be defined as having a purpose or goal in mind; the product of attention directed toward an object of knowledge or desires.
Notice the difference between intention and resolution in language. Instead of concentrating on the outcome, an intention is more about focusing on the process. This approach can be a gentler way to honor what you hope the new year will bring.
On the surface, resolutions and intentions may seem quite similar. For example, if your resolution is to “sleep better,” improving sleep quality is undoubtedly important for our overall well-being—physical, mental, and emotional. However, if that feels too strict, you might consider an intention that emphasizes the process rather than an ambiguous outcome. For instance, forming an intention of “creating more ease around sleep” may allow for greater curiosity in your approach instead of solely focusing on the success of the outcome.
How do I create an intention?
Start by setting aside a dedicated block of time just for yourself. Create a warm and inviting space, free from distractions. With a sense of curiosity, take some time to observe what is already working in your life and identify what you would like to change or do differently. Pay attention to the language you are using. If it feels beneficial, write it down and take a moment to reflect on the words in front of you.
Some questions to consider:
What do I want more of?
What do I need to prioritize to have more of that?
How do I want to feel this time next year?
When do I feel most like myself?
When do I feel most overwhelmed?
What helps me to stay connected or reconnect with myself?
Once you have some ideas in mind, write them down somewhere you will see them regularly. Create time to check in with yourself about how these intentions feel. Continue to evaluate what works for you and give yourself permission to be flexible if anything creates distress or adds to your plate rather than makes things easier.
If it feels difficult to form a compassionate intention for yourself this year, consider working with an attuned therapist for support. A therapist can offer a warm space to be curious, connect with yourself in a different way, and collaborate on meaningful yet clear ways of facilitating change.
Authorship: This blog was written by Katy Levine, LMSW. Licensed in D.C., MD, VA, and PA, Katy focuses on supporting clients dealing with complex trauma history, attachment wounds, anxiety, and perfectionism using IFS and EMDR.
Disclaimer: The information in this blog is provided for educational and informational purposes only. It is not intended to be a substitute for mental health care nor a recommendation or endorsement for any particular treatment plan, organization, provider, professional service, or product. The information may change without notice. No claims, promises, or guarantees are made about the completeness, accuracy, currency, content or quality of information linked. You assume all responsibility and risk for any use of the information.
IFS EMDR Therapy Group is an outpatient therapy group founded by Morgan Levine. Our group specializes in helping adults who are struggling with the effects of living in dysfunctional systems move toward healing and wholeness. We provide therapy to address symptoms such as anxiety, depression, low self-esteem, grief, obsessive and compulsive thoughts and behaviors, including but not limited to using work, perfectionism, substances, relationships, food, etc. We offer ongoing support and EMDR intensives; both of which are informed by IFS, EMDR, DBT, CBT, Polyvagal Theory, attachment theory, and various recovery principles. Our therapists work virtually with clients across Maryland, Washington D.C., Virginia, Pennsylvania, Colorado, and Florida. Morgan Levine offers in-person intensives in Paoli, PA, a suburb of Philadelphia, and she also provides trauma-informed consultation to therapists worldwide.