Setting Intentions For the New Year to Make 2023 Your Best Year Yet

 

It is nearing 2023, and the start of the new year always brings the tradition of new year’s resolutions.  Many view the start of a new year as a time for fresh starts and new beginnings, so making resolutions symbolizes that.  I really feel that we should be setting intentions for the new year, rather than making new year’s resolutions so we can achieve much more success.

Resolutions and intentions are similar in that they both involve setting goals or making changes in your life.  However, there are some key differences between the two:

Motivation: Resolutions are often driven by a desire to make up for past mistakes or to improve oneself, while intentions are often motivated by a sense of purpose or desire to live in alignment with one’s values.

Specificity: Resolutions are often more specific and concrete, while intentions are more general and open-ended.  For example, a resolution might be to “lose 10 pounds,” while an intention might be to “cultivate self-care practices.”

Time frame: Resolutions are often made at the start of a new year and are focused on making changes over a specific period of time, while intentions can be set at any time and may not have a specific time frame associated with them.

Flexibility: Resolutions can be inflexible and may be abandoned if not achieved, while intentions are more flexible and allow for adjustments and changes as needed.

Overall, the main difference between resolutions and intentions is that resolutions are often more goal-oriented and focused on specific outcomes, while intentions are more focused on the process of making positive changes and living in alignment with one’s values.

Research suggests that a significant percentage of people do not achieve their new year’s resolutions.  One study found that only 8% of people achieve their new year’s resolutions and 80% of resolutions fail by February.  Another study found that about 25% of people are successful in achieving their resolutions, while the majority (50-75%) fail to achieve their goals.

There are a number of reasons why people may not be successful in achieving their new year’s resolutions.  These can include setting unrealistic or overly ambitious goals, not having a clear plan or strategy for achieving the goal, and not having sufficient motivation or support.

It’s important to keep in mind that it’s okay if you don’t achieve all of your resolutions.  The important thing is to focus on making progress and being kind to yourself as you work towards your goals.

It can also be helpful to set intentions for the new year rather than resolutions, as intentions are more flexible and allow for adjustments and changes as needed.

Setting intentions for the new year can be a helpful way to focus your energy and attention on the things that are most important to you.  Here are some steps you can follow to set intentions for the new year:

 

1.  Reflect on the past year:

Take some time to think about the past year and what you accomplished, as well as any areas where you might have struggled or fallen short of your goals.  This can help you identify areas where you might want to set intentions for the new year.  Write in a journal, make a list on your computer, talk to someone that knows you well and can help you.  These are all ways to help you reflect on the past year.

2.  Determine your values and priorities:

Consider what is most important to you and how you want to spend your time and energy in the coming year.  This can help you identify the specific intentions you want to set.  When you see it written, it can help you decide your intentions.

3.  Set your intentions:

From your reflections of the past year, and your identification of your values and priorities, it should be easy to determine what your intentions for 2023 will be.  Again- write these down in a journal or on your computer.  These will often be very vague.  Here are a few examples of intentions that people might set for the new year:

• Be more present and mindful in daily life.
• Practice gratitude and cultivate a positive attitude.
• Improve physical health through exercise and healthy eating habits.
• Pursue a hobby or activity that brings joy and fulfillment.
• Prioritize self-care and self-compassion.
• Strengthen relationships with loved ones through regular communication and quality time.
• Set and work towards specific career or personal goals.
• Develop new skills or knowledge through learning or training.
• Reduce stress and increase relaxation through practices like meditation or yoga.
• Live in a more environmentally responsible way.

These are just a few examples, and people’s intentions for the new year may vary widely depending on their individual goals and priorities. It’s important to choose intentions that are meaningful and personally relevant, as this can increase the likelihood of success.

4.  Then set specific and achievable goals to achieve your intentions:

Try to be specific and set goals that are achievable.  Make them small and incremental.  For example, instead of saying you want to “exercise more,” set a goal to “exercise for 15 minutes at least three times a week for January, then exercise for 30 minutes three times a week…”.  Instead of “I’ll meditate”, set a goal to “Practice mindfulness meditation for 10 minutes each day.”

5.  Most importantly, reflect on your weaknesses, shortcomings, flaws, or faults that might prevent you from achieving your goals and intentions:

This is one of the most overlooked steps to success in accomplishing your intentions for the new year.  Reflect on your actions and behaviors.  Take some time to think about your actions and behaviors and consider whether there are any patterns or habits that you would like to change.  This might include things like procrastination, anger management, or communication issues.  Seek feedback from others.  Asking for feedback from friends, family, or colleagues can be a helpful way to gain insight into your flaws and faults.  Keep an open mind and be willing to listen to what others have to say, even if it is difficult to hear.

6.  Make a plan:

Once you have identified your intentions and set specific goals, make a plan for how you will work towards achieving them.  This might include identifying specific actions you need to take or resources you need to access.  This can be books you need to read, it might mean something you need to buy like a gym membership, allocating time for what you want to do by putting it into your schedule, or even who you need to talk to – such as a coach who can help you achieve your goals.

7.  Be mindful and stay focused:

As you work towards your intentions, try to be mindful of your progress and stay focused on your goals.  Mindfulness has many benefits in your life.  See my blog post here about mindfulness.

Tracking progress on your goals can be a helpful way to stay motivated, and there are many ways you can do it.  Here are some ideas for how you can track progress on your goals:

• Use a planner or journal:  Keeping a planner or journal can be a simple but effective way to track your progress.  You can write down your goals, set specific actions or tasks to work towards them, and record your progress over time.
• Use a goal tracking app:  This is my favorite way to stay focused.  There are many goal tracking apps available that can help you track your progress and stay on track.  Some popular options include Habitica, Coach.me, and Strides.
• Use a spreadsheet or chart:  Creating a spreadsheet or chart can be a helpful way to track your progress visually.  You can record your goals, set specific benchmarks or milestones, and track your progress over time.
• Share your goals with a friend or accountability partner:  Sharing your goals with a friend or accountability partner can provide motivation and support as you work towards your goals.  You can check in with each other regularly to discuss your progress and offer encouragement.
• Celebrate your achievements:  Remember to celebrate your achievements along the way, no matter how small they may seem.  This can help you stay motivated and feel good about the progress you are making.
• Be prepared and flexible to adjust your goals and actions as needed:  Life often throws us in different directions than we anticipate. We must be able to accept that sometimes we have to adjust our plans to achieve our intentions.  Don’t give up if you sway off course for a bit!

 

So, there you have it – ways that setting intentions can help lead to success in the coming year.  Remember that it’s okay if you don’t achieve all of your intentions for the new year right away.  The important thing is to focus on making progress and being kind to yourself as you work towards your goals.  Will you be giving any of these steps a try?  I’d love to hear about your 2023 goals and intentions in the comments below.  Wishing you all the best in achieving your dreams!

Take care,

 

 

Resources:

Anderson, A., & Lo, L. (2019). New Year’s resolutions, career outlook, and personality: An investigation of library employees’ goal setting behaviors. Library Leadership & Management, 33(2), 1-20.
https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail