Forget ‘Resolutions’ — Here’s Why You Should Set a ‘New Year’s Intention’ Instead

This is game-changing.

We’ve all been here before: late December, a shiny new year ahead of us and a freshly made resolution (or several) we’re ready to put in motion come January 1st.

One month after that? Well, the reality is about 91% of us tend to abandon those bright-eyed, past-self plans to work out/save money/meal prep/travel more entirely. And while a new year is a prime time to make such promises to ourselves, there may be a more effective way to go about it than the classic ‘resolution’.

Enter: the New Year’s ‘intention’.

Curious? We spoke to holistic therapist and the founder of Savasana Collective, Sheena Schuy, and Soul Alive founder and meditation coach, Luke McLeod, to find out why swapping your New Year’s resolution for an intention could be the key to sticking it out and achieving your goals.

Firstly, what is the difference between an ‘intention’ and a ‘resolution’?

“An intention focuses on the feeling or state of being you want to embody, whereas a resolution focuses on achieving specific goals that we often unconsciously believe will create that feeling,” Schuy tells Bed Threads Journal.

“For instance, a resolution might be, ‘I will go to the gym three times a week’, with the underlying assumption that meeting this goal will make you feel confident, healthy, or strong. In contrast, an intention could be, ‘I want to feel vibrant and energised’.”

Essentially, rather than aiming for a specific outcome, the intention centres directly on the desired emotional state, allowing “for adaptability while maintaining alignment with your desired feeling, making them more sustainable and forgiving than resolutions”, per Schuy.

“In daily life, this difference affects how you navigate choices. If you miss a gym session under a resolution, you might feel as though you’ve failed because you didn’t meet the rigid goal. With an intention, the focus shifts to a guiding question like, ‘What can I do today to feel vibrant and energised?’ This could lead to alternatives such as going for a walk, eating a nourishing meal, or getting extra rest if you’re feeling tired,” she continues.

Moreover, Mcleod emphasises that even if you prefer setting concrete New Year’s resolutions or quantifiable goals, it’s good to start with an intention first.

“An intention is what should inform and lay the foundation of your resolutions,” he says.

“For example, 'My intention this year is to be more open-minded'. A resolution that would support this is, 'I am actively going to read two new and random news sources each week.' When a resolution is set without a clear intention, it often won't be as meaningful to you.”

Why are New Year’s resolutions often difficult for us to stick to?

According to Schuy and McLeod, there are a few key reasons why it can be hard to stick to our New Year’s resolutions:

1. Lack of intention

"A big reason [resolutions fail] is because we didn't take the time to first set our intentions and therefore, our resolutions then lack meaning and personal significance,” says McLeod.

“When this happens, we don't stick to the resolution because it doesn't mean enough to us. So make sure you take the time to set some clear intentions first,” he says.

2. Focusing on outcome over intrinsic factors

Agreeing with McLeod, Schuy notes that New Year’s resolutions are often tough to maintain because they focus on external outcomes over intrinsic identity or habits.

“As James Clear explains in Atomic Habits, people are more likely to sustain behaviour change when it aligns with their identity. For example, instead of resolving to ‘run a marathon’, someone might embrace the identity of ‘I am a runner’. Each small action, like putting on running shoes or jogging for 10 minutes, reinforces that identity, making it easier to stick with long-term habits,” she says.

3. Lack of Support

“Another reason why we don't stick with our resolutions is because our inner circle doesn't support or align with them,” McLeod adds.

“Make sure you share your resolutions with those closest to you. Maybe even set some shared resolutions with them. When a resolution is shared with someone else, it increases the probability of sticking to it significantly.”

Why might setting a New Year’s intention be more impactful than a resolution?

Setting a New Year’s intention can be more impactful because it emphasises the feeling or value you want to embody, rather than rigid goals that can feel overwhelming or restrictive, says Schuy.

“Resolutions often feel like another task to complete, adding pressure to an already busy life. In contrast, intentions are more flexible and empowering, allowing you to adapt your actions while staying aligned with your desired state,” she continues.

“For example, a resolution to ‘exercise five times a week’ might feel discouraging if you miss a session, leading to a sense of failure. An intention to ‘feel strong and healthy’ allows you to approach each day with curiosity, asking, ‘What can I do today to support this feeling?’ This could involve anything from a full workout to a mindful stretch session, or simply prioritising rest. This flexibility makes intentions more sustainable and less likely to trigger guilt or self-criticism when plans change.”

Ultimately, intentions are more impactful because they're more personal and meaningful to you.

“You can't fake an intention either as they come from within from a place that is true to you, whereas you can set a resolution and, if it's not aligned with your 'true intention', it will feel fake and forced,” McLeod adds.

How do we set an intention so it’s effective?

Schuy says an effective intention is grounded in a feeling or value to make it actionable in daily life. Here are her steps to create a powerful intention:

1. Reflect on your core values and desired feelings Start by asking yourself, “How do I want to feel this year?” or “What values do I want to live by?” This reflection ensures your intention aligns with what truly matters to you.

2. Choose a guiding word or phrase Pick a word or phrase that encapsulates your desired feeling, such as “peace,” “growth,” or “connection.” Pair it with a question to guide your actions. For example, if your word is “expansion,” your question might be, “What would the most expansive version of me do in this situation?”

3. Integrate your intention into daily decisions Use your guiding word or question as a lens for making choices. For instance, if your intention is “connection,” you might prioritise calling a friend over scrolling on social media.

4. Stay flexible and kind to yourself Recognise that intentions are about alignment, not perfection. Celebrate small wins and adjust your actions as needed without self-criticism.

One final tip? Make sure you physically write everything down, McLeod notes.

“Write down whatever comes to mind when you ask yourself the question. You can do this in dot points or just free-form writing. The key is to get it all down on paper,” he says.

Quotes have been edited for clarity and length.