Forget Resolutions,Try Intentions Instead: A Healthier Way to Approach Change
By Sara Trosty Walsh, LCSW
Founder & Psychotherapist, Wellness Counseling Group
As the new year begins, many people feel pressure to reinvent themselves by setting goals, breaking habits, and becoming a “better version” of who they are. For many, especially those dealing with stress, caregiving, illness, or emotional fatigue, resolutions can feel overwhelming rather than inspiring.
I once worked with a client who came in with a long list of resolutions: wake up earlier, eat healthier, meditate, stay organized, stop overthinking. Two weeks later, she felt defeated. “I already failed,” she told me. But what really failed was the unrealistic expectation that change must be immediate and perfect.
Resolutions are often:
- rigid
- outcome-focused
- perfectionistic
- rooted in pressure (“I must do this daily or it doesn’t count”)
Intentions, on the other hand, focus on:
- how you want to feel
- what you want to practice
- the mindset you want to cultivate
Examples of intentions include:
- “I intend to honor my boundaries.”
- “I intend to be kinder to myself.”
- “I intend to create space for rest.”
Intentions allow for growth, flexibility, and self-compassion.
Try these steps to begin intention-setting:
- Reflect on what you truly need.
Ask: What do I want more of in my life this year? What do I want less of? - Choose one guiding intention.
Themes like clarity, presence, healing, or steadiness work well. - Return to your intention weekly.
Growth happens in small, gentle steps—not dramatic overnight change. - Use a journaling prompt:
“In 2026, I intend to show up for myself by…”
If resolutions have ever left you feeling “not good enough,” know that you’re not alone. Many people struggle with the pressure, rigidity, and shame that sometimes accompany them. Intentions invite you to approach the new year with compassion and realism.
At Wellness Counseling Group, we help individuals and families explore gentle, sustainable approaches to mental health and growth. In therapy and in our support groups, intention-setting becomes a grounding tool that helps clients reconnect with themselves.
If you’re looking for a calmer, more compassionate approach to the new year, we’re here to support you. Reach out to schedule a session or learn more about our January groups.
Have any question?
Whether you have questions, want to learn more, or are ready to begin your journey, we’re just a message away.
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