How to set intentions for the New Year (without feeling overwhelmed)

It’s that time of year again… the end of the year is counting down and you either feel one of two things:

Excitement about the year ahead and all of the potential opportunities that it might bring….

Or overwhelm (maybe even a touch of sadness or disappointment if this year felt tough) at the thought of everything you want to do in the coming year. Maybe you feel like you didn’t make enough progress this year or maybe you know that you want to make a lot of changes in the coming year, but you’re not sure where to start.

Whatever you’re feeling, know that it’s perfectly ok to feel that way and that you’re not alone.

The beginning of the year comes with a lot of pressure to set goals, dream big, and make resolutions. And while there’s nothing wrong with striving for growth, sometimes it can feel like too much. The truth is, you don’t have to overhaul your entire life in January to make this year meaningful. Instead of focusing on all the things you think you should be doing and adding to your never ending to-do list, why not take a more intentional approach? (P.s. If you’re new to intentional living, you might like this post!)

Setting intentions for the new year can help you create a sense of purpose and direction without feeling like you need to tackle everything at once. Unlike traditional goal-setting, intentions are less about checking items off a list and more about how you want to feel and show up in your life. So, let’s talk about how to set meaningful intentions for the year ahead—without the overwhelm.

What are intentions, and why are they important?

Intentions are different from goals. While goals are often specific and outcome-driven (e.g., “I want to lose 10 pounds” or “I want to save $5,000”), intentions are about the energy and focus you bring to your life. They’re rooted in the present moment and guide your actions into alignment with your values.

For example, instead of setting a goal like “I want to work out five days a week,” your intention might be, “I want to prioritize my physical and mental well-being.” This approach gives you more flexibility to adapt as life happens while still staying true to your larger purpose.

The beauty of intentions is that they help you create a sense of clarity and alignment without adding extra pressure. They remind you to focus on what truly matters to you, rather than getting caught up in what everyone else is doing. And perhaps most importantly, they allow you to find joy and fulfillment in the process, not just the outcome.

How do intentions work?

You might be wondering, “Does setting intentions really work as well as setting goals?”

The answer is yes—but in a different way.

Intentions guide your mindset and behavior, creating a foundation for meaningful action. As I mentioned above, while goals focus on specific outcomes, intentions focus on how you want to show up in your daily life, helping you align your actions with your values. In a practical sense, intentions work by shaping your decisions, influencing your habits, and keeping you grounded when life gets busy. They create a sense of purpose that goes beyond ticking boxes on a to-do list, offering a more holistic way to grow and thrive.

Setting intentions is about creating a vision for your year and anchoring yourself in what truly matters. It’s about taking the time to clarify your values and align your actions with them. You can always create more specific goals from your intentions if that feels good to you! There’s absolutely nothing wrong with setting goals. I simply wanted to share another approach for planning and creating change in the new year (or any time for that matter!)

Having clear intentions based on your values is like a daily reminder to move into alignment. For example, instead of feeling like you have to hit the gym for your 45 minute workout because that was your goal or resolution, you could instead check in with yourself and ask “What would prioritizing my physical and mental well-being look like today?” Your answer might change depending on the day and how you’re feeling. Instead of rigidly sticking to your goal, you’re practicing checking in with yourself and doing what feels right for you in the present moment, which is a more nurturing and intentional approach.

In this post, we’ll explore how to set meaningful intentions for the new year, and I’ll share some practical steps for how to actually use them as a guide or anchor in your life. If you’re someone who feels overwhelmed by traditional goal-setting, you might appreciate this more gentle, intentional approach!

Step 1: Reflect on the past year

Before you set intentions for the year ahead, it’s important to take a moment to reflect on where you’ve been. The end of one year and the beginning of another is the perfect time to pause, look back, and take stock of your experiences.

Here are a few questions to guide your reflection:

What were the highlights of last year? What brought you the most joy?
What challenges did you face? What did you learn from them?
What are you most proud of?
Is there anything you’d like to leave behind as you move into the new year?

You might find it helpful to journal your answers to these questions. Writing things down can bring clarity and help you see patterns or themes in your experiences. This reflection process isn’t about dwelling on the past but rather using it as a foundation to move forward from.

Step 2: Identify your core values

Intentions work best when they’re rooted in your core values. Your values are the things that matter most to you—the principles that guide your decisions and define your version of a meaningful life. When your intentions align with your values, they feel more authentic and sustainable.

If you’re not sure what your core values are, take some time to explore them. Here are a few prompts to help:

What makes you feel alive and fulfilled?
Who and what do you love?
What are your non-negotiables in life? What are the things you can’t imagine living without?
Who and what inspires you? Why is that?

Once you’ve identified your values, write them down. They might include things like family, creativity, health, freedom, kindness, or personal growth. These values will serve as the foundation for your intentions. (If you need more help defining your values, I wrote a whole post about it!)

Step 3: Envision your ideal year

Now it’s time to dream a little. What would your ideal year look like if everything felt aligned with your values? This isn’t about creating a detailed plan but rather painting a broad picture of the kind of life you want to create.

Close your eyes and imagine yourself at the end of this year. What are you doing? How do you feel? What’s changed in your life? Who are you spending time with? What habits or routines have you embraced?

You might find it helpful to create a vision board or write a letter to your future self describing your ideal year. This exercise can help you tap into what truly matters to you and give you a sense of direction.

Step 4: Set meaningful intentions

With your reflections, values, and vision in mind, it’s time to set your intentions. Remember, intentions are about how you want to live and who you want to be, not just what you want to accomplish. Keep them simple, meaningful, and aligned with your values.

Here are some examples of intentions:

“I intend to create more space for rest and relaxation.”
“I intend to nurture my relationships and spend quality time with loved ones.”
“I intend to approach challenges with curiosity and resilience.”
“I intend to prioritize my health and well-being.”
“I intend to express gratitude and appreciate the little moments.”

Write your intentions down and place them somewhere you’ll see them regularly, like your journal, planner, or a sticky note on your mirror. Seeing them daily will help you stay connected to your purpose. I personally love to incorporate reminders of them into my vision board.

Step 5: Break it down into small steps

While intentions are big-picture and open-ended, it can be helpful to break them down into smaller, actionable steps. Here’s where you can get more specific and create some smaller goals for yourself if that feels good. For example, if your intention is to prioritize your health, you might set the intention to drink more water, take a daily walk, or cook one healthy meal a day.

The key is to focus on small, manageable changes rather than trying to do everything at once, and to check in regularly with yourself to ensure your goals feel in alignment. If not, you can always adjust them! You shouldn’t feel chained to your intentions or goals. Instead they should feel good! And remember, progress is more important than perfection. Take baby steps, celebrate your wins, no matter how small, and give yourself grace when things don’t go as planned.

Step 6: Check in regularly

Intentions aren’t something you set once and forget about. They’re like a guiding compass that can evolve with you throughout the year. If something feels off, change the direction slightly and see if that feels better. You don’t need to do a full 180, instead try a small tweak to your routine.

Make it a habit to check in with your intentions regularly. This could be a weekly reflection in your journal, a monthly review in your planner, or simply a few minutes of quiet time to reconnect with your purpose.

Ask yourself:

Am I living in alignment with my intentions?
What’s working well, and what needs to change?
How can I bring more of my values into my daily life?

These check-ins will help you stay on track and make adjustments as needed.

Give yourself permission to pivot

Life is unpredictable, and sometimes our priorities shift. That’s okay! Intentional living isn’t about rigidly sticking to a plan but rather staying true to your values and adapting as needed. If something isn’t working or feels out of alignment, give yourself permission to make changes. Like I mentioned above, you don’t need to make drastic changes to change your life. Small changes can really add up!

Final thoughts

I love the practice of setting intentions for the new year. It always bring a sense of purpose to my life and makes me feel like I’m starting a new chapter with a fresh, optimistic perspective.

By focusing on how you want to live and what matters most to you, you can approach the year with clarity and confidence—without feeling overwhelmed.

Remember, intentional living isn’t about being perfect or achieving everything at once. It’s about making conscious choices that reflect your values and bring you closer to the life you want to live. So, take a deep breath, set your intentions, and trust that you’re exactly where you need to be. Here’s to a meaningful and intentional year ahead!