Ditch the Resolutions: Focus on Intentions for a Mentally Healthier New Year

Ah, the New Year. That magical time when we collectively decide that this is the year we’ll finally morph into flawless versions of ourselves. We’ll shed those extra pounds, quit doom-scrolling by 9 PM, and become fluent in Mandarin—all before Valentine’s Day.

Spoiler alert: by mid-January, most of us are buried under the guilt of broken resolutions, clutching snacks we vowed to give up while Netflix gently asks if we’re still watching.

It’s time for a change, my friends. Let’s bid adieu to the tyranny of resolutions and say hello to something far more compassionate:intentions.

Resolutions Are So Last Year

Let’s be honest—resolutions are the perfectionist’s version of a New Year wish list. They’re rigid, all-or-nothing, and honestly, kind of mean. If you decide on January 1st to hit the gym five days a week and then miss a single Thursday, suddenly you’ve “failed,” and the entire endeavor goes up in flames faster than your willpower at an all-you-can-eat buffet.

Intentions, on the other hand, are the cool, supportive friend who gently reminds you to do your best but doesn’t shame you when you need a nap. Instead of saying, “I must work out five times a week,” an intention says, “I want to move my body in ways that feel good and bring me joy.” See the difference? One makes you feel like a failure; the other makes you feel uniquely human.

Why Intentions Are Better for Mental Wellness

Resolutions often focus on what you or society thinks you should be doing, not what truly serves you. They tend to zero in on fixing perceived flaws rather than fostering self-compassion and leaning into your superpowers. Setting intentions allows you to honor where you are right now.

Here’s why intentions are better for your mental health:

1. They’re Flexible: Life happens. Intentions roll with the punches. If your goal is to “be more mindful,” you can do that by meditating for five minutes, journaling, or just savoring your morning coffee without scrolling Instagram.
2. They’re Positive: Resolutions can feel punishing (“No more sugar!”), but intentions focus on growth (“I’ll nourish my body in ways that feel good”).
3. They’re Sustainable: Instead of sprinting out of the gates on January 1st only to collapse by January 15th, intentions set a pace you can keep all year long.

Setting Intentions Like a Pro (With a Sprinkle of Humor)

Here are a few steps to craft intentions that will support your mental wellness and maybe even make you smile:

1. Reflect on the Past Year
   Before jumping into the next one, take a minute to think about what worked and what didn’t. Maybe you realized you love early morning walks (yay!) but despise trying to squeeze yoga into your lunch break (fair). Use those insights to guide your intentions.
2. Keep It Simple
   Don’t overthink this. Your intention doesn’t need to be poetic or groundbreaking. It could be as simple as, “I want to laugh more this year” or “I want to prioritize rest.” No one’s grading your New Year’s homework. Maybe even pick one word and make it the word of the year and use it as your North Star!
3. Make It Fun
   Inject some humor into your intentions. “I intend to drink more water (and less coffee pretending to be water),” or “I intend to stretch daily—mostly so I can pick things up off the floor without groaning.”
4. Celebrate the Small Wins
   Did you pause to take three deep breaths during a stressful moment? That counts. Did you opt for a five-minute walk instead of scrolling TikTok? Also counts. Intentions are about progress, not perfection.

Some Mental Wellness Intentions to Steal

• “I intend to be kinder to myself, especially when I mess up.”
• “I intend to prioritize relationships that nourish my soul.”
• “I intend to spend more time outdoors, even if it’s just standing on my porch with a cup of coffee.”
• “I intend to embrace rest without guilt (and maybe even schedule naps like a boss).”
• “I intend to laugh more—even if it’s just at my own terrible jokes.”

Let’s Make This Year About You

Instead of punishing yourself with a list of resolutions you’ll dread by February, why not give yourself the gift of kindness and grace? Focus on intentions that bring you joy, peace, and a sense of purpose.

Remember, the goal isn’t to create a “new you.” You’re not an old iPhone in need of an upgrade. You’re a beautifully imperfect human being doing their best. And that, my friend, is more than enough.

So, here’s to 2025—a year filled with grace, growth, and a whole lot of good vibes. Now, go set those intentions. (Or don’t. No pressure.)

Cheers to you!

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