It’s the new year, and you know what that means: new goals. According to the Chamber of Commerce, nearly 80% of New Year’s resolutions fail across the board. When asked, the most common excuses identified were lack of willpower, laziness, and forgetting. While these are likely not the actual reasons why goals were not met, not meeting resolutions made at the beginning of a year can make us feel bad about ourselves and promote negative self-talk.
What if this year, instead of creating resolutions that may or may not be remembered by next December, you set an intention? Intentions create a road map of where you wish to go. They become the driving force behind choices made and how we show up in the world. Intentions are not goals, which have an expectation of completion but rather a guiding light. Setting intentions helps to bring our actions, emotions, and beliefs into alignment.
In a way, we always have intention in what we do, but how do we take a more conscious or productive approach to intention setting? The first step is to start with gratitude. As we approach change, it is beneficial to shift focus to the good things we already have in our lives, no matter how small they may be, rather than hyper-focusing on what we are missing. When we appreciate what we have, those positive feelings will increase and grow.
To start, jot down 8-12 things for which you are grateful and do your best to be specific. Develop the thought of,“I’m grateful for my job by adding more details such as “I’m grateful for a job that challenges me, allows me to use my strengths, and I get paid to do it.” As you write, notice the
emotions you are feeling and identify what you want to feel more of. Maybe it’s happiness, fulfillment, energy, or excitement.
Developing and identifying intentions can look different depending on context. You can set immediate intentions, short-term intentions, and life-long intentions. Immediate intentions could look like deciding to be nice to the salesperson at the checkout counter or set as you start a workout
or settle into a yoga class. Short-term intentions are worked on over time, such as deciding to be more present at work by putting your phone down at lunch to have a conversation with your colleague or deciding to care for yourself more over the next month by moving your body each day. Life-long intentions help you discover meaning and purpose throughout your life, such as focusing on the people and things that bring you joy. Setting life-long intentions can seem daunting at first, so start small. Use the following steps as a guide to setting your intentions:
- Keep your intentions positive. Anything can be an intention, so it is important for your intention to come from a place of positivity. Instead of “I won’t” phrases, change them to “I will.” For example, instead of creating the intention of “I won’t get angry with my child today,” state to yourself, “I will be patient with my child today,” or “Today, I invite peace and calm to guide my words and actions."
- Be clear and keep your intentions simple. When you are clear and conscious of what you want, it is easier to place your attention and energy into it. While we can’t control what life brings our way, ensuring the intentions are simple can help maintain the course when there
are fluctuations. Set daily intentions, such as, “I will be present during my interactions with others today,” or “Today, I will make conscious choices.” This will become easier over time as you allow it to become part of your routine. Practice naturally evolves thoughts or immediate intentions into short, moderate, or even life-long intentions. - Shift limiting beliefs. Limiting beliefs are beliefs you think are absolutely true and have a negative impact on your life or hold you back in some way. These can look like doubts that block you from achieving what you intend because you do not believe you can, such as. For example, if you have the short-term intention to bring more mindfulness into your mornings but say to yourself the limiting belief of “I do not have enough time to invest in myself,” it would be hard to implement this intention. Instead, shift your thought to: “I will create time for myself and wake up 10 minutes earlier to give myself time to meditate”. By reframing your mindset to match your desire with your beliefs, you will notice how your intentions can pave a new way forward.
- State your intentions. Write them down, say them out loud to yourself, or share them with a
friend. This helps hold you accountable, helps you stay focused, and can feel cathartic.
(https://www.chamberofcommerce.org/top-new-years-resolutions)