Set New Year's Intentions Not Resolutions for Lasting Change

New year, new mindset: why setting intentions instead of resolutions, creates lasting change.

At B R E A T H + C A L M, we’re all for self-betterment, but we’re also champions of self-compassion, intuitive approaches, loving yourself as you are, and enjoying the journey — which is why we favor New Year’s intentions over New Year’s resolutions. If you’re hoping to implement personal changes this year, you might want to consider forgoing the rigidity of resolutions and creating intentions rooted in meaning and mindfulness instead. Read on to discover the differences between resolutions and intentions and collect inspiration for your own New Year’s intentions.

The Trouble With Resolutions

Resolutions tend to be influenced by external expectations. They are often harsh and absolute, and fail to acknowledge the intricacies of being human. As such, they generally fail to appreciate steps toward progress that deserve to be rewarded as small successes.

The Harmful Nature of Resolutions to Mental Health

Akin to a to-do list, resolutions are outcome-driven, narrowly defined, and imply that success or failure are the only possible results. Unlike a to-do list, resolutions typically have perceived high stakes, since they’re meant to be life-changing for the person who attempts to achieve them. With the high stakes of resolutions comes the pressure to be successful, which can actually have a paralyzing rather than inspiring effect. 

Due to their restrictive nature, resolutions can provide individuals with ammunition to engage in negative self-talk, causing them to feel guilty and ashamed — emotions that can impede motivation and be detrimental to mental health. As a result, individuals attempting to follow through with their resolutions may end up experiencing feelings of hopelessness, worthlessness, anxiety, and depression.  

THE POWER OF PURPOSEFUL INTENTIONS

Intentions are centered around a person’s values, driving factors, and internal awareness. By honoring an individual’s purpose behind a desired behavior, intentions provide context that allows the person to truly embody the change they’re navigating toward. Additionally, by encouraging a person to reflect on their mental and emotional state, intentions allow individuals to remain flexible as they gently cultivate change.

In “The Seven Spiritual Laws of Success,” author Deepak Chopra describes intentions as the driving force of desire, saying, “Intent alone is very powerful because intent is desire without attachment to the outcome.”

In other words, a person’s intentions are not directly attached to their results. Instead, they support practicing patience with oneself, celebrating successes big and small, and appreciating any lessons learned along the way. Intentions allow for nuance, unpredictability, and the non-linear progression often experienced when fostering change.

How Intentions Nurture Self-Compassion and Lasting Change

Intentions encourage present moment awareness. A person implementing an intention creates space to acknowledge how they feel and adjust their actions accordingly. Typically, the efforts that feel the best and most authentic nurture the desired change.

For example, the resolution, “I will go to spin class three days a week” leaves no room for flexibility and can paralyze a person with pressure. By shifting the resolution into an intention such as, “I intend to move my body in ways that feel good,” a person has the freedom to explore, experiment, and modify.

Spin class may become a toxic environment due to an unhelpful instructor. An individual may discover that they don’t actually enjoy spinning. Or, one may discover they are not able to afford a gym or studio membership after all. If any of these challenges arise for a person who intends to move their body in ways that feel good, the individual can consider different kinds of movements while still abiding by their intention.

By framing intentions as experiments with the ultimate purpose of discovering what feels good, you can open yourself up to being present and judgment-free while also facilitating sustainable change. The self-compassionate approach of intentions encourages healthy, happy and confident mindsets.

YOU ARE ENOUGH JUST THE WAY YOU ARE

A new year offers an opportunity to adjust elements of our lives that don’t serve us. This doesn’t mean you shouldn’t keep on loving yourself just as you are, celebrating your successes of all sizes, and making the most of teaching moments along the way.

If you’re hoping to turn over a new leaf this year, look to B R E A T H E. + C A L M for professional guidance and support…Book a Class or Purchase a Sacred Ritual to maximize those Moments for You.