Want to make real change in 2025? Set your intentions now
Every January, millions of us commit to New Year’s resolutions, inspired by the promise of a fresh start and a desire for meaningful change. This tradition dates back over 4,000 years ago to ancient Babylonia, where breaking a promise could be punished by the gods. Thankfully, the stakes aren’t quite so high today, yet nearly 88% of resolutions fail within the first two weeks. Why is that?
The problem isn’t you—it’s the resolution itself. Traditional resolutions often set us up for failure, but there’s a better way to kick off the year with clarity and purpose: set intentions, not resolutions. This small, yet powerful shift can make all the difference in achieving your goals and creating long-lasting change. Here’s how.
(Make sure to read to the end for a free downloadable tool to help you reflect, plan, and set meaningful intentions for the year ahead!)
Intentions vs. resolutions: What’s the difference?
Resolutions and intentions may sound similar, but the meaning is entirely different. Resolutions tend to be rigid, outcome-focused, and often rooted in a sense of fixing what’s “wrong.” That makes them very very easy to leave behind.
Intentions, on the other hand, are driven by our values and allow for adaptability. It’s akin to laying a foundation for what you'd like to have, feel, and experience — giving you a specific, achievable goal instead of a wishy-washy hope for the future. When we do this practice, we’re making an agreement with ourselves.
Think about it:
A resolution might be ““I’ll stop stressing so much about work.”
An intention reframes it: “I will be mindful of my stress levels, and will prioritizing taking a break when I begin to feel overwhelmed.”
Consider this real-world example: A friend recently told me they’d “try to call their family more.” After some reflection, their resolution became a clear intention: “I will call my family once a week in 2025.” Notice the difference? It’s specific, value-driven, and actionable.
Ask yourself: What values are the driving force behind your goals?
The science behind why intentions work
Why are intentions so effective? It boils down to two things:
Intrinsic motivation: When goals align with your values, you’re more likely to find joy in the process. It’s no longer about ticking boxes; it’s about living authentically.
Implementation intention: Crafting a detailed plan significantly increases the likelihood of success. Consider this famous study: Group 1: Track exercise (control group). Group 2: Track exercise and read motivational materials on the health benefits of exercise. Group 3: Do both of the above, but also create a plan: “I will exercise on [DAY] at [TIME] in [PLACE].”
● Group 1: Track exercise (control group).
● Group 2: Track exercise and read motivational materials on the health benefits of exercise.
● Group 3: Do both of the above, but also create a plan: “I will exercise on [DAY] at [TIME] in [PLACE].”
The results? Only 35-38% of Groups 1 and 2 followed through, while a staggering 91% of Group 3 exercised weekly. The difference? A clear, actionable plan.
Ask yourself: What steps can you take to create a specific plan for your intentions?
How to set yourself up for a successful 2025
Before setting intentions, take time to reflect. Look back at the past year and consider what you want for the future. (My downloadable questionnaire can help guide you more fully through this process. Get it here.)
Step 1: Reflect on 2024
To grow, you need to understand where you’ve been. Ask yourself:
What was your biggest triumph in 2024? What made you proud?
What was your biggest learning moment? What did you take from it?
What do you need to do to feel complete in 2024? Any “unfinished business”?
Step 2: Envision 2025
What does a successful 2025 look like to you? Imagine your personal “headline” at the end of the year. Is it about professional growth, stronger relationships, or self-care?
Now, identify the shifts you need to make:
What behaviors or habits need to change?
What support or resources do I need?
What new skills can I develop to reach my goals?
Step 3: Turn Vision into Action
Using your reflections, craft intentions that are specific and tied to your values. Write them down in actionable language. For example:
Instead of “I will not spend so much time in meetings,” try: “I will block 90 minutes of uninterrupted focus time on my calendar each morning to work on high-priority tasks.”
Ask yourself: What lessons from the past year can guide the intentions I set for 2025?
Your Year, Your Success
This year, don’t let yourself down by setting unreasonable resolutions that only serve to make you feel worse. Instead, take a page from the master of setting intentions, Yoda, who famously said “do, or do not; there is no try.”
With a little reflection, a touch of planning, and the courage to commit, you’ll be on your way to creating a joyful, successful, and intentional 2025.