As a new year approaches, many of us feel the pull toward setting goals. We reflect on the past year, imagine who we’d like to be, and promise this will be the year we follow through.
While goal-setting can be motivating, it can also create pressure, self-criticism, and an all-or-nothing mindset. For many people—especially those navigating stress, burnout, trauma, perfectionism, or chronic health concerns—traditional New Year’s goals can feel discouraging. Shifting from goals to intentions can offer a gentler, more sustainable approach.
Goals vs. Intentions: What’s the Difference?
Goals are typically outcome-focused—specific, measurable, and time-bound:
- “Lose 20 pounds”
- “Exercise five days a week”
Goals emphasize achievement. When energy fluctuates, missing a goal often leads to self-judgment.
Intentions, on the other hand, are more values-focused. They describe how you want to relate to yourself and your life:
- “I want to care for my body with respect.”
- “I intend to move through my days with more ease.”
- “I want to practice self-compassion when things feel hard.”
Intentions are less absolute and don’t require perfection. They allow for greater flexibility, reflection, and recalibration.
Why Intentions Can Be More Supportive
- They work with real life, not against it. Intentions leave room for unpredictable days. You don’t fail an intention—you return to it.
- They can reduce shame and self-criticism. Intentions shift the focus from “Did I succeed?” to “How am I relating to myself right now?”
- They support nervous system regulation. Rigid expectations increase stress. Intentions encourage curiosity and presence, helping the nervous system feel safer and more regulated.
- They also align with values, not just productivity. Intentions help clarify what truly matters to you—not just what you think you should be doing.
Turning Goals Into Intentions
You can anchor goals in an intention. For example:
- Goal: “Exercise more” → Intention: “I intend to listen to my body and move in ways that feel supportive.”
- Goal: “Be more productive” → Intention: “I intend to create a pace that honours both effort and rest.”
The intention becomes the foundation; goals, if used, become flexible expressions of that value.
A Gentle Reflection for the New Year
Consider asking yourself:
- How do I want to feel this year?
- What qualities do I want to bring into my days?
- How might it look like to treat myself as someone deserving of care instead of correction?
Remember that there is no requirement to overhaul your life on January 1st. Growth can take many forms and be quiet, nonlinear, and deeply personal.
Whether you choose goals, intentions, or both, one of the most integral pieces is self-kindness. Sustainable change often happens less through pressure, and more through understanding, support, and compassion.
If you find yourself feeling stuck, discouraged, or overwhelmed by expectations—this can be meaningful work to explore in therapy. You don’t have to navigate it alone.
Wishing everyone a wonderful New Year!
Kindly,
Clair
**Please note: This blog is for informational purposes only and is not a substitute for therapy or medical advice**
