New Year Intentions (Not Resolutions): How to Set Goals That Actually Stick
- Wendy H.
- Dec 4, 2025
- 11 min read
Updated: 2 days ago
You've probably seen those New Year resolution lists that look like they were written by someone with unlimited time, unlimited willpower, and no actual understanding of how human brains work.
"Lose 50 pounds." "Wake up at 5 AM every day." "Completely reinvent yourself."
What if I told you that New Year intentions work better than resolutions—and you don't need to become a different person to make meaningful changes?
This guide is for people who want to mark the new year with purpose, without setting themselves up for failure by February.
Let's talk about intention-setting that actually fits into real life.
Why Resolutions Fail (And What Works Instead)
The Problem With Resolutions:
Traditional New Year resolutions are set up to fail:
They're vague: "Get healthier" or "be better with money" don't tell you what to actually do
They're all-or-nothing: One missed gym day = "I failed, might as well quit"
They're based on shame: "I hate my body/life/habits and need to fix everything"
They ignore context: Your life circumstances matter—you can't willpower your way through exhaustion, stress, or lack of resources
The research backs this up: Studies show that 80% of New Year resolutions fail by February. Not because people lack willpower, but because the resolution framework itself is flawed.
What Actually Works: Intentions
Intentions are different from resolutions:
Resolutions | Intentions |
"I will lose 20 pounds" | "I want to feel strong in my body" |
"I will save $10,000" | "I want financial peace of mind" |
"I will wake up at 5 AM" | "I want to honor my energy levels" |
Specific outcome | Directional focus |
Success = hitting the goal | Success = moving toward what matters |
Rigid | Flexible |
Why intentions work better:
1. They're direction, not destination
You don't "fail" an intention—you keep moving toward it, even if the path shifts.
2. They connect to your "why"
"Feel strong" is more motivating than "lose 20 pounds" because it's about how you want to feel, not just what you want to look like.
3. They allow for flexibility
Life happens. Intentions can adapt. Resolutions break.
4. They're less shame-based
Intentions assume you're okay as you are and want to grow. Resolutions assume you're broken and need fixing.
The psychology: Goal-setting research shows that approach goals ("move toward something") are more effective than avoidance goals ("stop doing something"). Intentions are inherently approach-focused.
How to Set Intentions That Actually Stick
Here's the process that works:
Step 1: Reflect Before You Set
Before you jump into "what I want to change," spend time with "what's actually true right now."
Questions to ask yourself:
What worked well for me this past year?
What didn't work, and why?
What do I want to feel more of in my life?
What do I want to feel less of?
What would make me feel more aligned with who I actually am?
Why this matters: Intentions set from awareness last longer than intentions set from "should." If you don't know where you actually are, you can't navigate toward where you want to go.
Do this in writing. Research shows that writing activates different brain regions than thinking—it makes things more concrete and helps you process emotions.
Step 2: Choose 1-3 Core Intentions
Not 20 goals. Not a massive overhaul of your entire life.
1-3 intentions. That's it.
Why so few?
Your brain can't focus on 15 things at once
Energy is finite (especially in winter)
Depth matters more than breadth
How to choose:
Ask yourself: "If I could only focus on one thing this year, what would make the biggest difference in how I feel?"
That's probably your core intention.
Examples of good intentions:
"I want to feel grounded and calm in my daily life"
"I want to trust my intuition more"
"I want to feel financially secure"
"I want to prioritize rest without guilt"
"I want to create something meaningful"
Notice these are all about how you want to feel or be, not just what you want to do.
Step 3: Connect Intention to Action
Intentions aren't just vague wishes. They need to connect to actual behavior.
For each intention, ask:
"What's one small thing I could do regularly that moves me toward this?"
Example:
Intention: "I want to feel grounded and calm in my daily life"
Small action: "I'll do a 5-minute grounding ritual each morning before I check my phone"
Why small matters: Behavior change research shows that tiny consistent actions compound over time. Better to do something small every day than something big twice and then quit.
Step 4: Build in Flexibility
The biggest mistake people make: treating intentions like rigid rules.
Instead, plan for flexibility:
"I want to do this practice daily, but if I miss a day, I'll just resume the next day without drama."
The research: Self-compassion is a better predictor of long-term behavior change than self-criticism. Beating yourself up when you "fail" makes you less likely to continue, not more.
Permission slip: You can adjust your intentions mid-year. If something isn't working, you can change it. There are no intention police.
Want a fillable worksheet to set your 3 intentions?
Get the free New Year Intentions Guide (3 pages):
✓ Fillable worksheet
✓ 5-minute ritual
✓ Step-by-step instructions
The New Moon Timing Advantage
Here's something most New Year intention guides won't tell you:
The first New Moon of January is a more powerful time to set intentions than January 1st.
Why?
January 1st is arbitrary (just a calendar date)
The New Moon is an actual astronomical event that's been used for intention-setting across cultures for thousands of years
New Moon = literal new beginning in the lunar cycle
The New Moon in January 2026 is January 29th.
So you have options:
Option 1: Set intentions on January 1st (because it feels like new year energy)
Option 2: Set intentions at the New Moon (more aligned with natural cycles)
Option 3: Set intentions on January 1st, then revisit and refine them at the New Moon
There's no wrong choice. Pick what feels right.
Want more on moon phase magic? Check out our Moon Phase Ritual Cards.
You Don't Need Tools (But Here's What Helps)
You can set intentions with nothing but your brain and five minutes.
But if you want tools that make the process easier, here's what actually helps:
A Good Journal
Why journaling works:
Research shows that writing by hand:
Activates different brain regions than typing
Increases memory and comprehension
Helps process emotions more effectively
Makes goals 42% more likely to be achieved
What to look for:
You don't need a fancy "manifestation journal" with prompts. A simple blank notebook works great.
What I recommend:
A good quality journal like the Leuchtturm1917 ($20-25) - lies flat, numbered pages, perfect for year-long use. OR a simple composition notebook ($3-5) - budget-friendly and works just as well.
The rule: Use whatever journal you'll actually write in. Expensive doesn't mean better if you're intimidated to "mess it up."
White Candles
Why candles help:
Lighting a candle signals to your brain: "This is ritual time, not regular time."
It creates a boundary between your regular day and your intention-setting practice.
Alternative: Use whatever candles you already have. Scent doesn't matter. Color doesn't matter. The ritual of lighting it is what counts.
A Calendar or Planner
Why this matters:
Intentions need check-ins. A calendar helps you:
Schedule monthly intention reviews
Track new moon dates (for lunar-aligned intention work)
Notice patterns over time
Optional: Vision Board Supplies
Some people are visual. If that's you, a vision board helps.
Total cost: Under $15
How to use it: Cut out images/words that represent how you want to feel this year. Arrange them on poster board. Put it somewhere you'll see it daily.
The psychology: Visual cues work. Seeing your intentions daily keeps them in your awareness, making action more likely.
The New Year Intention Ritual (Step-by-Step)
Here's a simple ritual to set your intentions with purpose:
What You Need:
Journal and pen
One white candle
Matches
30-60 minutes of uninterrupted time
Optional: Your favorite warm drink
The Ritual:
1. Set the space (5 minutes)
Turn off your phone (seriously)
Light your candle
Make yourself comfortable
Take three deep breaths
Say out loud: "This is my time. This matters."
2. Reflect on the past year (10 minutes)
Write answers to:
What did I learn this year?
What do I want to carry forward?
What am I ready to release?
Don't overthink. Just write whatever comes up.
3. Identify how you want to feel (10 minutes)
Write: "This year, I want to feel more _____ and less _____."
Fill in the blanks. Be specific about feelings, not just outcomes.
Examples:
"I want to feel more grounded and less scattered"
"I want to feel more confident and less anxious"
"I want to feel more creative and less stuck"
4. Choose 1-3 core intentions (10 minutes)
Based on your answers above, what are your 1-3 main intentions?
Write them clearly:
"I intend to..."
"My focus is..."
"I'm moving toward..."
5. Connect to action (10 minutes)
For each intention, write:
One small daily action that supports it
One monthly action that supports it
What success looks like (how you'll know it's working)
6. Seal the intention (5 minutes)
Read your intentions out loud.
After each one, say: "I welcome this into my life."
Sit with your candle for a few more minutes. Notice how it feels to have set these intentions.
When you're ready, blow out the candle and say: "It's done."
7. Schedule check-ins
Open your calendar. Schedule monthly check-ins:
Last Sunday of every month
OR at each New Moon
30 minutes to review: Is this still true? What needs adjusting?
Why this ritual works:
You're using fire (candle) to mark importance
You're speaking intentions out loud (makes them more real)
You're writing them down (42% more likely to achieve)
You're scheduling follow-up (accountability without rigidity)
You're creating a clear beginning moment (psychological marker)
Monthly Intention Check-Ins (Don't Skip This)
Setting intentions is the easy part. The hard part is remembering them in March when life gets busy.
Solution: Monthly check-ins.
The Monthly Review Ritual (15 minutes)
Last Sunday of every month (or at the New Moon):
1. Light a candle
2. Reread your original intentions
3. Ask yourself:
Am I moving toward these?
What's working?
What's not working?
Do these still feel true, or do they need adjustment?
4. Adjust if needed
It's okay to change course. Intentions aren't vows.
5. Set one small action for the coming month
What's one thing you can do this month to move toward your intention?
6. Blow out the candle
Say: "I'm still on this path."
That's it. 15 minutes a month keeps your intentions alive.
Common Intention-Setting Mistakes (And How to Avoid Them)
Mistake 1: Setting Too Many Intentions
The problem: Your brain can't focus on 15 things. You'll get overwhelmed and quit.
The fix: 1-3 intentions max. If you have more, rank them and cut ruthlessly.
Mistake 2: Making Them Too Specific
The problem: "I will meditate for exactly 20 minutes every single morning at 6 AM" is a resolution disguised as an intention. Too rigid.
The fix: "I want to feel more grounded and present" is the intention. Meditating is one possible action, not the only one.
Mistake 3: Not Connecting to "Why"
The problem: "I want to save $10,000" without knowing why won't sustain motivation when it gets hard.
The fix: Ask yourself: "Why does this matter? What will this give me?"
Maybe the real intention is "I want to feel financially secure" or "I want freedom to make choices." That's your actual intention.
Mistake 4: Forgetting You're Human
The problem: Setting intentions like you won't have hard days, get sick, face unexpected challenges, or just need rest.
The fix: Build in grace. "I'm moving toward this and I'm allowed to be human" is the mindset that lasts.
Mistake 5: No Check-Ins
The problem: You set intentions on January 1st and never look at them again until December when you feel guilty.
The fix: Monthly check-ins. Non-negotiable. Put them in your calendar right now.
What to Do When You "Fail" Your Intentions
Let's be real: You will have weeks where you completely forget your intentions. Where life gets chaotic and your practices fall apart. Where you feel like you're moving away from your goals, not toward them.
This is normal. It's not failure.
What to do instead of quitting:
1. Notice without judgment
"I haven't done my grounding practice in two weeks" is an observation, not a moral failing.
2. Get curious
"What got in the way? What do I need right now?"
Maybe your intention is still right, but the action needs to change. Maybe you need rest more than productivity. Maybe your life circumstances shifted.
3. Resume, don't restart
You don't need to "start over on Monday." Just pick it back up today.
4. Adjust if needed
If something isn't working after genuinely trying for 2-3 months, it's okay to change it.
The research: People who practice self-compassion are more likely to persist after setbacks than people who are hard on themselves.
Permission slip: Your intentions can change. Mid-year course corrections aren't failure—they're responsiveness.
Intention-Setting for Skeptics
If you're side-eyeing this whole "intention-setting" thing as woo-woo manifesting nonsense, I get it.
Here's the psychology:
Why intention-setting works (without magic):
1. Attention bias
When you set an intention, your brain starts noticing opportunities related to it. It's not magic—it's the Reticular Activating System (RAS), the brain's filtering mechanism. You see what you're looking for.
2. Behavioral priming
Stating an intention primes your brain to take actions aligned with it, even unconsciously.
3. Goal-setting research
Written goals are 42% more likely to be achieved (Dr. Gail Matthews, Dominican University study). Writing creates neural encoding.
4. Implementation intentions
Research by Peter Gollwitzer shows that "if-then" planning dramatically increases follow-through. "When X happens, I'll do Y."
You don't need to believe in manifestation or law of attraction for intentions to work.
They work because:
They clarify what you want
They focus your attention
They guide your behavior
They create accountability
That's enough.
New Year, Same You (And That's Good)
There's so much pressure in January to become a completely different person.
To "reinvent yourself." To "glow up." To leave the "old you" behind and become someone new and improved.
What if you don't need to become someone else?
What if the point of intentions isn't transformation, but alignment—bringing your life closer to who you already are, underneath all the "shoulds" and expectations?
New Year intentions aren't about:
Fixing what's broken
Becoming someone you're not
Proving your worth through achievement
They're about:
Moving toward what matters to you
Creating a life that feels aligned
Small, consistent steps in a direction that feels right
You're not broken. You don't need a massive overhaul.
You might just need to tend to what you already know is true.
Getting Started This Week
You don't need to wait until January 1st to start thinking about this.
This week:
1. Grab a journal (or a piece of paper)
Use what you have. Don't wait for the "perfect" journal to start.
2. Spend 20 minutes writing:
What do I want to feel more of this year?
What do I want to feel less of?
What's one thing I could do differently that would actually make a difference?
3. That's it
You're already ahead of 90% of people.
Between now and New Year's:
1. Notice patterns
What makes you feel aligned? What makes you feel off?
2. Refine your reflections
Your answers might shift as you think about them. That's fine.
3. Gather your supplies (if you want them)
Pick up a journal, candles, calendar—whatever will support your practice.
4. Schedule your intention-setting ritual
Block off time on January 1st (or the first New Moon—January 29th). Put it in your calendar like any other important appointment.
Want More?
Related posts:
Need supplies?
Minimalist Intention-Setting Kit (Under $25):
Simple journal - $5-8
White candles - $8
Matches - $2
Wall calendar - $12
Total: $27-30
That's everything you need for a year of intention work.
Expanded Kit (Under $50):
Everything above, PLUS:
Leuchtturm1917 journal - $22 (upgrade from simple journal)
Vision board supplies - $10
2026 Planner - $20
Want pre-made rituals? Check out our 5-Minute Ritual Cards - 30 daily rituals including intention-setting practices you can use year-round.
The Bottom Line
You don't need:
❌ A massive life overhaul
❌ To become a different person
❌ To set 20 goals and achieve them all
❌ Expensive tools or complicated processes
❌ To wait until you feel "ready"
You just need:
✅ Clarity on how you want to feel
✅ 1-3 core intentions
✅ One small action per intention
✅ Monthly check-ins
✅ Self-compassion when things don't go perfectly
That's it.
New Year intentions aren't about perfection. They're about direction.
You don't need to know exactly where you're going. You just need to know which way you're facing.
And you can always adjust course as you go.
Happy New Year. Here's to moving toward what matters. ✨
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Turn Your Intentions Into Action
Setting intentions is powerful. But sometimes you need a little magical reinforcement to make them stick.
My free spell library has intention-setting spells, manifestation rituals, and practices for confidence, abundance, and clarity—all designed to support the goals you just set.
Create your free account →(app.edgeandaltar.com)
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How do you approach New Year intentions? Are you a resolution person, an intention person, or do you skip the whole thing? Drop a comment below—I'd love to hear your approach! 👇
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