The Holistic Coach

As the New Year approaches, many of us feel the pull to set resolutions. The promise of a clean slate is tempting: we declare ambitious goals, vowing to exercise more, eat healthier, or break a bad habit. Yet, for many, those resolutions quickly fall by the wayside. By February, the gym membership goes unused, the chocolate stash is no longer untouched, and guilt sets in. Why does this happen? And is there a better way to start the year?

Enter New Year’s intentions. Unlike resolutions, intentions are rooted in purpose and values, offering a more sustainable and compassionate approach to personal growth. Here’s why they work—and how you can use them to make 2025 your most fulfilling year yet.

The Problem with Resolutions

Resolutions often come from a place of “should.” “I should lose weight.” “I should wake up earlier.” While well-meaning, these goals are usually rigid and focus on external results rather than internal alignment. They can set us up for an all-or-nothing mindset: success or failure, perfection or defeat. And when life inevitably throws challenges our way, resolutions crumble under the weight of their own inflexibility.

In fact, research shows that most resolutions fail by mid-February. The reasons are clear: they’re often unrealistic, lack emotional connection, and don’t account for the ups and downs of real life.

The Power of Intentions

Intentions, on the other hand, are like a guiding compass. They’re not about rigidly achieving a specific outcome but about aligning your actions with your values. Intentions are flexible, allowing you to adapt and evolve as the year progresses. They’re rooted in who you want to be rather than what you think you should do.

For example:

Resolution: “I will lose 10 pounds.”

Intention: “I will nourish my body and move with joy.”

The resolution focuses on an outcome, while the intention emphasises a way of being. Intentions invite curiosity, self-compassion, and mindfulness, helping you create meaningful change without the pressure of perfection.

How to Set Meaningful Intentions

In my coaching, I often guide clients through this process. Here are some tips to help you craft intentions that resonate deeply:

• Reflect on your values: Take some time to think about what truly matters to you. Is it connection, health, creativity, growth, or something else? Your intentions should align with these core values.
• Focus on being, not doing: Instead of setting a goal like “I will write a book,” try an intention like “I will embrace my creativity and write regularly.” This shift creates space for exploration and joy rather than pressure.
• Use empowering language: Phrase your intentions positively and in the present tense. For instance, instead of saying, “I won’t procrastinate,” say, “I will approach my tasks with focus and energy.”
• Start small: Begin with one or two intentions rather than a long list. This helps you stay focused and prevents overwhelm.

Sustaining Your Intentions

Setting intentions is only the first step. To keep them alive throughout the year, try these strategies:

• Create visual reminders: Write your intentions on sticky notes, create a vision board, or set a daily phone reminder. Keeping them visible helps reinforce your commitment.
• Check In regularly: Schedule time each week or month to reflect on your intentions. Ask yourself: “Am I living in alignment with my values? What adjustments do I need to make?”
• Celebrate progress: Acknowledge even the smallest steps forward. Progress, not perfection, is what matters.
• Practice self-compassion: Life happens. If you drift from your intentions, resist the urge to criticise yourself. Instead, gently refocus and recommit.

A New Year, A New Approach

As you step into 2025, consider letting go of rigid resolutions and embracing the freedom and flexibility of intentions. Instead of striving for perfection, aim for alignment with your values and purpose. Intentions allow you to approach the year with curiosity, kindness, and a sense of possibility.

What kind of person do you want to be in 2025? What values will guide your actions? Take a moment to reflect, set your intentions, and watch as the year unfolds with more ease and joy

This year, let’s move away from the pressure of “should” and toward the power of being.