Setting Daily Intentions Instead of New Year’s Resolutions?

Every January, millions of us take a moment to reflect on the year ahead, enthusiastically penning New Year’s resolutions. Eat healthier. Get that promotion. Pivot your business. Finally start that profitable side hustle. These big goals can feel empowering, yet they often lead to stress, guilt, and, for most of us, eventual failure.

The Problem with New Year’s Resolutions

Resolutions often start with good intentions but quickly become burdensome. Studies show that most resolutions are abandoned by February. Why? They demand a level of consistency that life rarely supports, especially during major life changes.

Transitions—like a big career move, the loss of a loved one, starting/selling a business, upscaling/downsizing or a cross-country relocation—add loads of stress, insecurity and unpredictability. When life is in flux, rigid resolutions can become unattainable, eroding self-esteem and creating more aggravation than instilling motivation.

Setting daily intentions is often more useful than making New Year’s resolutions because daily intentions are practical, flexible, and rooted in the present moment, which makes them easier to implement and sustain. Daily intentions:

1. Put Your Focus on the Here and Now As a mindfulness teacher (with horses!) anything that helps us become more mindful is of interest to me. Daily intentions prioritise what you can do today, helping you stay mindful and engaged with the present moment. In contrast, resolutions often focus on long-term outcomes, which can feel overwhelming or disconnected from your daily reality.

2. Allows for More Flexibility Life is unpredictable, and daily intentions allow you to adjust to changing circumstances. Resolutions, on the other hand, are often rigid and fail to account for the natural ebb and flow of life.

3. Reduce Pressure Resolutions can create immense pressure to achieve perfection over a long period, leading to stress and disappointment if you fall short. Daily intentions are more forgiving, giving you a fresh start every day and reducing the risk of guilt or burnout.

4. Gives You a Higher Success Rate Small, actionable steps taken daily are easier to stick with than sweeping year-long goals. This consistency builds confidence and creates meaningful progress over time without the fear of failure that resolutions often bring.

5. Provide Clarity Daily intentions encourage mindfulness by helping you focus on your values and priorities for the day. This practice gives you clarity and a deeper sense of purpose, whereas resolutions can sometimes feel like arbitrary benchmarks disconnected from your inner needs.

In essence, daily intentions shift the focus from achieving sometimes overwhelming and unrealistic goals to meaningful, achievable actions in the present. This approach not only increases your likelihood of success but also helps you live with intention.

The Power of Daily Intentions

Unlike New Year’s resolutions, which aim for rigid outcomes, intentions focus on your mindset and actions for just today. They are flexible, achievable, and rooted in the present moment.

For example:

• Instead of “Lose 20 pounds this year,” a daily intention might be, “Today, I will savor every bite of my meals and listen to my hunger.”
• Instead of “Be more productive,” you could set an intention like, “Today, I will focus fully on one task at a time.”

Daily intentions encourage mindfulness, help you adapt to the ebbs and flows of life, and reduce the pressure to be perfect.

Setting Daily Intentions

For my Camino de Santiago walking retreat guests, I have created the Meraki Morning Program, which includes a meaningful daily intention-setting exercise:

1. Morning Reflection
   Start your day with a moment of stillness. Take a deep breath and consider what you need most today—peace, focus, patience, or something else.
2. Set a Specific Intention
   Choose one simple, actionable intention for the day. Make it realistic and relevant to your current circumstances.
3. Visualise Your Intention
   Spend a few minutes visualising yourself keeping your intention. This can help you build a stronger emotional connection to it and make it feel more attainable.
4. Write It Down
   Writing reinforces commitment. Jot your intention in a journal, planner, or even on a sticky note.
5. Revisit Throughout the Day
   Check in with yourself periodically. Are you living in alignment with your intention? Adjust as needed.
6. Evening Reflection
   At the end of the day, reflect on how your intention shaped your experiences. Celebrate small wins and learn from any challenges.

Daily Intention-Setting Challenges

1. Consistency: One of the biggest hurdles is maintaining the habit of setting intentions regularly. Life gets busy, and it’s easy to forget or skip this practice
2. Feeling overwhelmed: Trying to focus on too many intentions at once can lead to feeling scattered and make it harder to stick to any of them.
3. Forgetting about your set intentions: As the day progresses, it’s common to lose sight of the intentions you set in the morning.
4. Confusing intentions with to-do lists: Sometimes people mistake actions on a to-do list for intentions, which can lead to a lack of follow-through and negative self-talk.
5. Lack of specificity: Vague intentions can be difficult to implement and maintain throughout the day.
6. Not planning for distractions: Failing to anticipate and prepare for inevitable interruptions can derail your intentions.
7. Disconnection from personal values: Setting intentions that don’t align with your core beliefs or long-term goals can make them feel less meaningful and harder to stick to[ see “Alternative Option” below].

To overcome these challenges, it’s important to start small, use reminders, connect intentions to daily routines, and regularly revisit and adjust your intentions as needed.

Tips for Sticking to Daily Intentions

1. Be Realistic
   Choose intentions that align with your current energy and circumstances.
2. Be Flexible
   Life happens. It’s okay to adjust your intention mid-day.
3. Make It a Habit
   Dedicate a few minutes every morning and evening to this practice.
4. Use Reminders
   Set alarms, leave sticky notes, or use a digital tool to keep your intention front and centre.
5. Use “if/then” Strategies
   Use “if/then” strategies to help maintain focus and adapt to unexpected obstacles.
6. Practice Self-Compassion
   If you falter, let it go. Tomorrow is another chance.

David’s Journey: How Daily Intentions Helped Him Thrive After Selling His Business

David was living the dream—or so it seemed. A self-made entrepreneur, he had built a successful marketing agency from the ground up over a decade. His business was his pride, his identity, and his legacy. But by the end of 2023, David made a life-altering decision: he decided to sell his company.

The timing was right. The market was favourable, and the offer was more than generous. But as the ink dried on the sale contract, David was overcome by a mix of emotions: relief, pride, satisfaction, but also uncertainty, and, above all, strangely enough, fear. What was he going to do now? Who was he without his business?

Immobilising Insecurity

When the calendar flipped to January 2024, David felt the familiar urge to create a list of New Year’s resolutions. Friends and colleagues were sharing their ambitious goals: train for a marathon, write a book, or start a new venture. David, however, felt paralysed. His life had just undergone a seismic shift—how could he commit to grand resolutions when he wasn’t sure who he was anymore?

Discovering Daily Intentions

While scrolling through articles on mindfulness one sleepless night, David stumbled upon the idea of setting daily intentions. The concept was simple yet profound: instead of chasing long-term, rigid goals, one focuses on the present by setting meaningful intentions each day.

Intrigued, David decided to give it a try. The next morning, he sat at his kitchen table with a notebook and wrote:

“Today, I will approach my day with curiosity and gratitude.”

That day, instead of worrying about the future, David focused on exploring new ideas and appreciating the freedom he now had. It felt liberating. For the first time in months, he wasn’t consumed by anxiety about what lay ahead.

A Year of Transformation

From that day forward, David embraced daily intentions as a core part of his routine. Each morning, he would spend five quiet minutes reflecting on what he needed most that day. Some days, his intentions were simple:

• “I will take a long walk and enjoy the fresh air.”
• “I will connect with an old friend.”

Other days, they were more ambitious:

• “I will brainstorm three ideas for a new project.”
• “I will tackle one thing I’ve been avoiding.”

As the days turned into weeks, David noticed a profound shift. Instead of feeling overwhelmed by the vast unknown of his post-business life, he felt empowered by the small, meaningful actions he took each day.

Finding New Purpose

By mid-year, David had discovered a new passion: mentoring young entrepreneurs. Through his daily intentions, he had rekindled relationships with former colleagues, offering them advice and support. This led to speaking engagements, one-on-one mentorships, and even the launch of a podcast where he shared his journey and insights.

What made this process so rewarding was the absence of pressure. David wasn’t chasing a specific outcome—he was simply showing up each day, guided by his intentions. His life felt purposeful and fulfilling, even without a grand master plan.

Reflecting on the Past Year

As 2024 came to a close, David reflected on the year that had started with so much uncertainty. Instead of feeling lost, he felt grounded. Instead of clinging to a rigid identity, he had embraced a more fluid sense of self, guided by his values and daily choices.

David realised that the practice of setting daily intentions had done more than help him cope—it had transformed him. By focusing on what he could control each day, he had built a life filled with meaning, joy, and authenticity.

David’s Advice

When asked how he managed to thrive after selling his business, David shared this wisdom:

“Don’t get stuck in the trap of needing all the answers at once. Life isn’t about giant leaps—it’s about the small, deliberate steps you take every day. Set an intention each morning, and trust that those small steps will lead you exactly where you’re meant to be.”

David’s story is a testament to the power of daily intentions. It helped him navigate a major life transition with ease, rediscover his purpose, and build a meaningful and fulfilling life—one intentional day at a time.

FAQs About Setting Intentions

1. What is the difference between an intention and a goal?
An intention focuses on how you want to show up in the present moment or throughout the day, emphasizing your mindset and values. A goal, on the other hand, is a specific, measurable outcome you aim to achieve in the future. For example:

• Intention: “I will approach today with patience and gratitude.”
• Goal: “I will run a 5K in under 30 minutes by March.”

Intentions guide your journey, while goals define a destination.

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2. How do I set a meaningful daily intention?
To set a meaningful daily intention:

1. Take a moment to reflect: What do you need most today? (e.g., patience, focus, joy).
2. Keep it simple: Focus on one intention to avoid overwhelm.
3. Be specific: Instead of “I will be productive,” say, “I will dedicate 30 minutes to deep work without distractions.”
4. Write it down: Use a journal, planner, or sticky note to reinforce your commitment.

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3. What if I forget about my intention during the day?
It’s normal to get caught up in the busyness of life. To stay mindful of your intention:

• Set reminders on your phone or smartwatch.
• Place a visual cue (like a sticky note) where you’ll see it often.
• Schedule brief check-ins throughout the day to reflect on your intention.
  Remember, this is a practice, not a test of perfection—be kind to yourself if you forget.

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4. Can intentions help during major life transitions?
Yes, absolutely. Daily intentions are especially useful during transitions, such as a career change, moving, or relationship shifts. They provide structure and focus when life feels uncertain, helping you navigate challenges with greater mindfulness and resilience. For instance:

• “Today, I will focus on the opportunities in this new chapter.”
• “I will be kind to myself as I adapt to these changes.”

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5. How can I make setting intentions a habit?
To make intention-setting a consistent practice:

• Anchor it to your routine: Pair it with another habit, like your morning coffee or journaling.
• Start small: Commit to setting an intention just a few days a week, then build up.
• Reflect in the evening: Review your day to see how your intention influenced your actions.
• Celebrate progress: Acknowledge how even small steps align you with your values and goals.

Alternative Option

What do I do every January in addition to setting daily intentions? I create a one-year vision statement. A vision statement can be a powerful alternative to New Year’s resolutions and complement daily intention-setting. And I review my ten-year vision statement.

A vision statement captures your VALUES, offering a clear sense of direction. Unlike New Year’s resolutions, which may focus on rigid achievements, a vision statement aligns with your long-term purpose and helps you stay motivated even as your circumstances change.

Conclusion

Life is full of transitions, and in these moments, traditional resolutions can fall short. Daily intentions, on the other hand, meet you where you are. They empower you to take small, meaningful steps each day—reducing stress, fostering mindfulness, and helping you navigate major life changes and transitions with confidence.

So, as you step into this new year, consider ditching New Year’s resolutions and embracing the power of daily intentions. As you face your own uncertainties, take a page from David’s notebook. Start each day with a simple intention, and watch how it transforms your life.

Are you ready to step into a more purposeful, meaningful and fulfilling life? Choose your path today: Book a Camino de Santiago Hiking Adventure Experience the life-changing magic of the Camino de Santiago. Disconnect from the noise, reconnect with your purpose, and rediscover yourself on this unforgettable pilgrimage. Enroll in An Online Course Empower yourself with the skills and strategies to create lasting change. These self-paced courses are designed for high-achievers who want to take control of their future, one intentional step at a time. Apply for Mentorship If you’re a successful professional looking to break through barriers, this exclusive mentorship program is for you. Work one-on-one with a seasoned mentor who will challenge, inspire, and guide you to achieve unparalleled growth. 👉The next step is yours. Let’s make this the year you align with your highest self. Click on the links above to learn more or e-mail me at OpenLockedDoors@gmail.com to book a discovery call.

References

Research on setting daily intentions has shown several positive effects on behaviour change and goal achievement:

1. Implementation intentions, a specific form of intention-setting, have been studied for their impact on behaviour change. Research by Gollwitzer and colleagues found that implementation intentions can increase commitment to goals by enhancing self-efficacy and reducing perceived barriers. Gollwitzer P (1999) ‘Implementation intentions: strong effects of simple plans.’, American Psychologist, 54, 493–503.
2. A study on physical activity employed repeated implementation intentions, where participants identified when, how, and where they would add steps to their day over four weeks. The researchers hypothesized that this approach would lead to greater increases and maintenance of daily steps compared to a control group. Robinson SA, Bisson AN, Hughes ML, Ebert J, Lachman ME. Time for change: using implementation intentions to promote physical activity in a randomised pilot trial. Psychol Health. 2019 Feb;34(2):232-254. 
3. Research indicates that the practice of setting intentions can prime the mind for action towards desired future states. This “science of priming” suggests that regularly reviewing and voicing intentions creates a connection between the conscious and unconscious mind, making goals more tangible and achievable. Weingarten E, Chen Q, McAdams M, Yi J, Hepler J, Albarracín D. From primed concepts to action: A meta-analysis of the behavioural effects of incidentally presented words. Psychol Bull. 2016 May;142(5):472-97.

These findings suggest that setting daily intentions can be a powerful tool for personal development, behaviour modification, and mental well-being. However, more research is needed to fully understand the long-term effects and optimal implementation strategies for daily intention-setting practices.