Why New Year’s Resolutions Don’t Work—and How Intention Setting Can Transform Your Year

Every January 1st, millions of people vow to transform their lives. "I’m going to lose weight," "I’ll finally get that promotion," or "This year, I’ll save more money." Yet, by mid-February, gyms are quieter, savings accounts remain untouched, and that ambitious to-do list is tucked away, forgotten.

Sound familiar? You’re not alone. Studies show that an overwhelming 80% of New Year’s resolutions fail by the second month of the year. But why does this happen, and more importantly, is there a better way to achieve meaningful transformation? The answer lies in shifting from resolutions to intention setting—a more sustainable and compassionate approach to personal growth.

Why New Year’s Resolutions Fall Apart

New Year’s resolutions often feel inspiring in the moment, but their structural flaws make them notoriously difficult to sustain. Here’s why they frequently fail:

1. They’re Too Rigid

Resolutions are typically framed as inflexible, all-or-nothing goals. For example, "I’ll go to the gym five days a week" doesn’t allow for life’s inevitable interruptions—sick days, work deadlines, or simply needing a breather. When the goal isn’t met, people often feel like failures, which can lead to abandoning it altogether.

2. They’re Rooted in Societal Pressure

The arrival of a new year often brings external pressure to achieve or conform to what society deems productive. People set resolutions because they feel they "should," not because they deeply connect with the goal.

3. Lack of a Real Plan

While resolutions are often specific, they lack actionable steps. A resolution to "save money" fails if it isn’t supported by a plan to track expenses or set aside a specific amount each month. Without a clear roadmap, resolutions remain wishful thinking.

4. They’re Outcome-Focused

Resolutions prioritize the end result—like hitting a specific weight or landing a dream job—without valuing the smaller, daily actions and personal growth required to get there. This emphasis removes joy and self-compassion from the process, making it feel like a chore.

This isn’t to say setting goals is bad—far from it. The issue lies in how resolutions are often framed. And that’s where intention setting comes in.

What is Intention Setting, and Why is it Better?

Unlike resolutions, which focus on achieving a specific end result, intentions are about aligning your actions with your values and vision for personal well-being.

Intentions reflect who you want to become rather than what you want to achieve. For example, instead of saying, "I’ll lose 10 pounds," you might set the intention, "I will care for my body with nourishing foods and joyful movement." This shift emphasizes ongoing progress and allows for kindness toward yourself when life doesn’t go perfectly.

The Benefits of Intention Setting:

• Flexibility: Intentions grow and adapt with you, making them more sustainable throughout the year.

• Focus on Growth: They highlight actions and behaviors, allowing you to celebrate smaller wins rather than waiting for a final outcome.

• Positive Mindset: Intentions are rooted in self-compassion, helping to prevent feelings of failure or inadequacy.

• Deeper Connection: They align with your core values, which makes them intrinsically motivating.

Ultimately, setting intentions creates a framework that feels purposeful and empowering rather than restrictive or punitive.

How to Set Powerful Intentions

1. Reflect on Your Values

Ask yourself, "What truly matters to me?" Whether it’s health, relationships, career, or creativity, identifying your core values will guide your intentions. Journaling or meditating can help you connect with these deeper priorities.

2. Visualize the Person You Want to Become

Think less about specific outcomes and more about qualities. Do you want to be more present? More organized? Healthier? Visualizing yourself in these roles will help you craft intentions aligned with this vision.

3. Phrase Your Intentions Positively

Intentions should inspire, not overwhelm. Instead of "Stop procrastinating," reframe it as, "I will honor my commitments by taking action when opportunities arise." This kind of statement feels more empowering and actionable.

4. Break It Down

Big-picture intentions are great, but they need smaller, actionable habits to support them. If your intention is to "live a healthier life," for example, a supporting habit might be to batch cook healthy meals every Sunday.

5. Write Them Down

Physically writing your intentions helps solidify them in your mind and keeps them top of mind throughout the year. Consider keeping them in a journal or typing them into the notes app on your phone for easy access.

6. Check-in and Adjust

Life evolves, and so should your intentions. Schedule monthly or quarterly check-ins to evaluate your progress and adjust as needed. Remember, this is a process of ongoing growth.

Exploring Key Domains for Intention Setting

To ensure your intentions address all aspects of life, think about them in terms of key domains. Here are a few areas worth exploring:

1. Health and Wellness

• "I will nourish my body with mindful eating."

• "I will move with joy through daily walks or yoga practice."

2. Relationships

• "I will nurture my friendships by reaching out to loved ones weekly."

• "I will practice active listening to strengthen my communication."

3. Career and Professional Growth

• "I will approach challenges at work with curiosity and positivity."

• "I will set aside time for skill-building each week."

4. Personal Growth

• "I will prioritize self-care to recharge my energy."

• "I will dedicate 10 minutes a day to mindfulness or journaling."

5. Community and Impact

• "I will give back by volunteering at an organization that I am passionate about."

• "I will be intentional about supporting local businesses."

Intentions That Lead, Goals That Follow

Setting intentions doesn’t mean abandoning measurable goals altogether. Instead, intentions provide the "why" and "how" behind your actions, forming the foundation for meaningful change. For example, the intention "support my physical health" could lead to practical goals like drinking a set amount of water daily or taking the stairs instead of the elevator.

Begin Your Year with Purpose

New Year’s resolutions promise transformation, but their rigid and often superficial focus leaves many feeling defeated. Intentions, on the other hand, allow for growth and flexibility, creating space for meaningful and lasting change. By connecting with your core values and aligning your actions with them, you’ll not only meet your goals—you’ll enjoy the process along the way.

This New Year, take a moment to reflect, set your intentions, and step confidently into the year ahead. And if you’re ready to explore mindful practices and support for your intention-setting process, consider reaching out to one of our therapists to help support you in 2025.