2025: Forget Resolutions and Embrace Intentions—Because This Is Your Year to Thrive

Well, the holidays are officially over, and as I pack away the twinkling lights and festive ornaments, I can’t help but feel a twinge of sadness—goodbye, cozy Christmas vibes. But let’s be honest, there’s a certain excitement and renewed optimism that comes with the dawn of a new year. It’s like waking up after a wild party, not hungover, and realizing you have a clean slate. Whether your year was full of success and joy, or you felt more like Lieutenant Dan, at the close of 2024—it’s over now, and it’s time to start fresh. 

Resolutions Fail

Now that the party is over, and we’ve had a chance to reflect on our life in the past year, the focus shifts for many of us to the familiar ritual of setting New Year’s resolutions—the lofty promises people make to themselves, often only to watch them crumble faster than the Christmas cookies you shoved in your carry-on bag. Did you know that around 80% of these resolutions fail, crashing and burning by mid-February? That means most of the influx of people clogging up your gym will be gone by then, and back to their usual habits.

Why Resolutions Fail

1. Unrealistic Goals: Many people set goals that are too ambitious, or they’re too ambitious for the projected time frame, thus making them difficult to achieve.
2. Lack of Planning: Without a clear plan or actionable steps, it’s easy to lose focus and motivation.
3. Loss of Motivation: Initial excitement often fades, and without ongoing motivation, people abandon their resolutions.
4. Habitual Patterns: Change is hard, and many resolutions require breaking old habits that are deeply ingrained, which can be challenging without consistent effort

Set Intentions Instead

So what’s the difference between a resolution and an intention? The difference between intentions and New Year’s resolutions primarily lies in their focus and approach. Intentions emphasize personal growth and self-compassion over rigid goals, which makes them both more fulfilling, and likely to bring success. By focusing on the process rather than just chasing after shiny outcomes, intentions help cultivate a positive mindset that keeps you moving forward. Not surprisingly, about 40% to 50% of New Year’s resolutions focus on fitness and weight loss. For example, while a typical resolution may be to lose ten pounds, an intention would be more about committing to regular gym sessions and meal prepping at home. This shift emphasizes a sustainable approach to health rather than just a specific outcome. Intentions are all about progress over perfection.

Goals vs Intentions

It’s true that successful goals are often specific, actionable, and measurable, and this is where New Year’s resolutions could seem more effective (if not for the high failure rate) However, while intentions may appear less structured, they offer distinct advantages that can lead to long-term success. Intentions focus on the journey rather than just the destination, promoting a positive mindset that helps you adapt to life’s surprises.

Intentions Offer

1. Flexibility: Intentions allow for adaptability. Life can be unpredictable, and having a flexible goal can help you adjust your plans without feeling like a failure.
2. Mindset Shift: Intentions focus on the journey and personal growth rather than just outcomes. This fosters a more positive mindset, encouraging self-compassion and resilience.
3. Holistic Approach: Intentions encompass various aspects of life, supporting overall well-being rather than zoning in on a specific metric, which can lead to burnout or disappointment.

Now that we know what intentions are and are not, let’s dive into setting some!

1. Decide What You Want

First step, decide what you actually want—not what society thinks you should want, or your family, but what do you want for yourself in the coming year? Start by reflecting on the past year—consider what brought you joy and what stressed you out. Next, visualize what your ideal life looks like, and start jotting down what habits you’d need to cultivate to become that version of yourself.

2. Identify Your Why

In journalism school young writers are taught the concept of the 5 W’s and H—who, what, when, where, why, and how. But, it’s often the “why” that is the most fascinating part of the formula, because why is all about intention and motivation. In his groundbreaking work, author Simon Sinek, highlights the importance of discovering your “why,” which is essential for setting meaningful intentions. Understanding your deeper purpose fuels motivation and resilience, transforming goals from mere tedious tasks into fulfilling pursuits. For example, if your intention is to improve your fitness, your “why” might be to feel more healthy, have more energy, and look good naked. It’s whatever motivates you. This connection not only enhances your commitment but also helps you navigate challenges along the way. By anchoring your intentions in a clear “why,” you create a strong foundation for personal growth and lasting success.

3. Map it Out

After clarifying your “why,” the next step is to map out how you’re going to turn that purpose into actionable intentions. For example, if your “why” is to reduce stress, and cultivate more peace in your life, outline specific steps like dedicating time each week for self-care, meditation, or perhaps joining a yoga class. Maybe you want to save more money and get a better hold of your finances. Whatever your why happens to be—create a timeline and set milestones to track your progress, ensuring that each step supports your deeper motivation. By mapping it out, you transform your intentions into a clear roadmap, making it easier to stay focused and inspired along the way. Journaling, writing in a planer, or even making notes on your phone, are all great places to start transforming your intentions into actions.

4. Take Action

The next step after mapping out your intentions is to create actionable steps that will help you implement your plan effectively. Start by breaking down your intentions into smaller, specific tasks that you can easily integrate into your daily or weekly routine. For example, if your intention is to develop a new skill, you might create action steps like setting aside 15 minutes each day for reading, scheduling a weekly class, or exploring opportunities to connect with others who share that interest. Use tools like a planner or digital app to schedule these tasks and set reminders, ensuring they become a regular part of your life. By clearly outlining these action steps, you create a practical roadmap that guides you toward your intentions, making it easier to stay on track and motivated as you progress.

5. Track Your Progress

The final steps involve establishing tools for success and regularly reviewing your progress. First, equip yourself with resources that support your intentions, such as habit-tracking apps, journals for reflection, or accountability partners who can provide encouragement and feedback. These tools help maintain your motivation and keep you focused on your goals. My favorite fitness app is Lifesum, which can be easily downloaded from the App Store. You can track your calories, scan foods into your log with barcodes, and even link your fitness trackers. Likewise, you can track your metrics, try different diet plans, and view, and recalibrate your goals over time. I should note that this post isn’t sponsored. I just love the app. I’ve also used My Fitness Pal, which has many of the same features. Both also offer a free basic program, as well as a more fancy premium option. Not into apps, I also use an old-school workout journal where I write down my workouts. Yes, there are apps for this too, but part of the process is figuring out what works best for you.

Check in & Review

Next, set aside time for regular check-ins, perhaps weekly or monthly, to assess your progress. During these reviews, reflect on what’s working well, and what changes you may need to take moving forward.

6. Give Yourself Some Grace

We are so hard on ourselves sometimes, especially you perfectionists out there— I see you. I am you. That’s why it’s so important to embrace some self-compassion throughout the process. Remember that growth takes time, and it’s okay to encounter setbacks. As my mom would say, “you can turn stumbling blocks into stepping stones.” So, please stop beating yourself up and give yourself some grace.

By staying committed to your intentions, and being adaptable—you’ll create a fulfilling journey toward achieving your desires in the new year.

7. Celebrate the Wins

Lastly, be sure to celebrate both your own wins and the achievements of others, as this mutual support fosters a positive environment for everyone. Acknowledging your progress, no matter how big or small, not only boosts your motivation but also reinforces the positive habits you’re cultivating. Whether you “treat yo self” to something special after reaching a milestone or take a moment to reflect on your growth, these celebrations serve as a reminder of the effort you’ve invested and the strides you’ve made. By cheering each other on, you create a community of encouragement that uplifts everyone involved, making the journey even more rewarding.

As you gear up to make this year your best one yet, remember that the journey of personal development is filled with twists and turns—kinda like a rollercoaster, but with more self-reflection and hopefully fewer people screaming. So strap in, raises your arms, and take a cue from this lady—enjoy the ride!

Stay tuned for more great content to help you thrive in the new year, from inspiring tips to practical tools that will keep you on track. Click the images below to shop some of our favorites—may they enhance your journey and inspire you to stay committed to your intention. And remember…

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