December 17, 2025
Many people start the new year with resolutions meant to improve their health or daily habits. But resolutions can be hard to stick with, and when life gets busy, they often create stress and guilt instead of motivation. A gentler alternative is to set intentions. They can guide your choices without the pressure of a strict goal.
Here’s how intentions differ from resolutions and how to put them into practice.
Resolutions are hard-and-fast commitments to specific behaviors or goals. For example, you may resolve to work out four times a week or lose 10 pounds by the end of March.
The problem is that resolutions do not leave much room for real life. Family needs, work deadlines, or unexpected situations can get in the way. Even if you eat well and exercise, you still may not meet a set weight-loss goal.
Resolutions often feel like an “all or nothing” endeavor, so breaking them can be discouraging. You may not know what to do next or feel like giving up altogether. They can also send the message that your current self is not good enough, which can hurt your confidence.
Intentions are broad ideas that help guide your actions. Instead of promising a specific outcome, you focus on the direction you want your life to move in. For example, instead of resolving to work out four times a week and lose 10 pounds by the end of March, you might simple decide that you’re going to prioritize your health and well-being.
Intentions are flexible. If you’re unable work out as much as you hoped, you haven’t “failed.” Just do what you can and return to your routine when life settles down. This makes intentions easier to stick with over time.
An intention also come from a positive place. Setting an intention reminds you that you deserve care, instead of making you feel like something is wrong with you.
Setting intentions starts with slowing down and tuning in to how you feel. Turn off your phone, find a quiet space, and choose something relaxing to help you focus, such as a walk, a warm bath, or meditation.
Once you’re relaxed, reflect on your life. Does it feel balanced? Is something missing? Consider how you want to feel in the coming year. Do you want more joy, calm, or connection?
Next, think about your values. What matters most to you? Which areas of your life match those values, and which areas don’t? Your intentions should help bring your daily choices closer to what you care about.
Once you set your intentions, write them down in a journal or on a piece of paper. Make them positive. Avoid phrases like “should,” “must,” “always” and “never.” For example, instead of resolving to lose weight, you might declare your intention to support your physical health in ways that feel good.
Look at your intentions regularly and ask yourself whether your actions line up with them. If they don’t, try not to judge yourself. Life changes, and sometimes your intentions need to change with it.
If that’s not the case, think of things that may help you keep your actions more aligned with your intentions. Practicing mindfulness can help. It teaches you to notice your thoughts and feelings in the moment, which makes it easier to make choices that match your intentions.
Intentions may seem less concrete than resolutions, but that can be an advantage. They can help you focus on the process instead of worrying about a specific outcome. This can make the journey more enjoyable and, in many cases, bring you closer to the results you want in the long run.
