New Year, New Intentions
As the calendar turns to a new year, many of us find ourselves reflecting on the past and envisioning the future. New Year’s resolutions are a tradition, often centered around goals and self-improvement. However, rather than hastily scribbling down a list of resolutions that may be forgotten by February, consider a more intentional approach to goal-setting, growth, and change.
Research suggests that traditional New Year’s resolutions often fail due to their lack of specificity and personalization (Duckworth et al., 2016). Intention-based resolutions, on the other hand, have been associated with a higher likelihood of long-term success (Oettingen & Gollwitzer, 2010), emphasizing the importance of mindset in achieving personal goals. We are even more likely to be successful in achieving change when our goals are aligned with our values and worldviews (Koestner et al., 2002).
The Power of Intentions:
Setting intentions involves a deeper understanding of our personal values, emotions, and aspirations. Unlike traditional resolutions that focus on specific outcomes (e.g., losing 10 lbs, drinking 8 glasses of water per day), intentions are about cultivating a mindset or approach to life. They serve as a compass, guiding us in the direction we want to go, while allowing flexibility in how we get there. For example, in 2024, you may want to work toward acceptance of reality as it is, being more calm and content, or more open to new experiences.
Reflecting on the Past:
Before diving into the future, take a moment to reflect on the past year. What were your triumphs and challenges? What brought you joy, and where did you face obstacles? Is 2024 a year of improving on areas of deficit or struggle, or is it a year of building on strengths and successes. Did you discover something that you’d like to explore further, or realize that you would like to discontinue something that no longer serves you? This reflection provides a foundation for setting intentions that align with your personal journey.
Research by Lyubomirsky et al. (2011) emphasizes the importance of self-reflection in the pursuit of happiness. Taking time to assess and learn from past experiences can contribute to a more informed and intentional goal-setting process.
Crafting Your Intentions:
- Selective Goal-Setting:
Rather than aiming for a laundry list of resolutions, focus on a few meaningful intentions. Mindfulness is key—consider how each intention aligns with your values and contributes to your overall well-being.
- Positive Language Matters:
Frame your intentions positively by focusing on approach goals instead of avoidance goals. For example, instead of saying, “I will quit unhealthy habits,” consider the positive counterpart: “I will prioritize my health and well-being.” This provides specificity and motivation to change, which improves confidence in our ability to achieve goals, contentment, and outcomes (Locke & Latham, 2002).
- Specificity Breeds Success:
While intentions are broad, adding specific actions can make them more tangible and achievable. A meta-analysis by Locke and Latham (2002) suggests that setting specific and challenging goals can lead to higher performance compared to overgeneralized, vague, or easily attained goals.
Examples of Intention-Based Resolutions:
- Cultivating Self-Compassion:
Intention: I will approach challenges with kindness and understanding, acknowledging that mistakes are opportunities for growth.
Research by Kristen Neff (2003) highlights the positive impact of self-compassion on mental health. Cultivating self-compassion can contribute to emotional resilience and a more positive mindset.
- Embracing Mindful Living:
Intention: I will practice a minimum of 5 minutes of mindfulness daily, savoring the present moment, and finding joy in simple pleasures.
Research by Kabat-Zinn et al. (1992) supports the effectiveness of mindfulness in reducing stress and enhancing overall well-being. Embracing mindful living as an intention may lead to a more balanced and fulfilling life. Further, several studies have shown that mindfulness-based interventions are effective for treating and preventing a range of psychological disorders, including depression, anxiety, and OCD.
- Building Authentic Connections:
Intention: I will nurture meaningful relationships by reaching out more to friends and family (or new connections), being available, actively listening, being present, and being open in communication.
A study by Holt-Lunstad et al. (2010) underscores the importance of social connections in promoting longevity and well-being. Building authentic connections aligns with evidence suggesting the positive impact of social relationships on mental health.
Nurturing Your Intentions:
- Create a Visual Reminder:
Write down your intentions and place them where you’ll see them daily. This visual cue serves as a reminder to stay aligned with your chosen path.
Visual reminders have been shown to enhance goal commitment and motivation (Gollwitzer & Sheeran, 2006). Creating a visual representation of your intentions can reinforce your commitment to them.
- Regular Check-Ins:
Schedule regular check-ins with yourself (or a therapist) to assess your progress. Celebrate small victories and adjust your approach if needed.
Research on goal-setting by Locke and Latham (2002) emphasizes the importance of feedback and self-monitoring in achieving goals. Regular check-ins provide an opportunity for reflection and adjustment.
- Seek Support:
Share your intentions with friends or family who can provide encouragement and hold you accountable. Building a support system can make the journey more fulfilling.
Conclusion:
As we step into a new year, let’s embrace the idea that resolutions can be more than a checklist of tasks; they can be guiding principles for a more intentional and purposeful life. By setting intentions rooted in self-awareness and positivity, you’re not just chasing goals; you’re cultivating a mindset that will shape your entire year and beyond. Here’s to a year of growth, resilience, and living with intention!