New Year, True You: Setting Intentions That Align with Your Values
Jan 01, 2025
Every New Year’s Eve, I used to sit down with a fresh journal and write out an ambitious list of resolutions. Exercise five days a week. Cut out sugar. Read a book a month. Get more sleep. The list grew longer and more impressive each year. But by February—sometimes even sooner—most of my resolutions had fallen by the wayside.
One year, after another list of unmet goals, I asked myself, Why does this keep happening? I wasn’t lazy, unmotivated, or disorganized. The truth hit me hard: my resolutions weren’t aligned with what I truly valued. I had been picking goals I thought I “should” pursue, rather than setting intentions that connected deeply with my core values.
Since then, I’ve shifted from making resolutions to setting meaningful intentions. It’s transformed the way I approach not only the New Year but my everyday life. Intentions aren’t about achieving perfection; they’re about creating a sense of purpose and alignment with the things that matter most.
Why Resolutions Fall Short
The statistics on resolutions are sobering: about 80% of New Year’s resolutions fail by February (Norcross & Vangarelli, 1988). Many resolutions focus on external outcomes—losing a specific amount of weight, saving a certain amount of money, or hitting a milestone at work. While there’s nothing wrong with setting goals, resolutions often lack the emotional connection and flexibility needed to sustain them.
According to self-determination theory (Ryan & Deci, 2000), people are more motivated and successful when their goals are aligned with their intrinsic values rather than external pressures. In other words, we’re more likely to stick to intentions rooted in what we truly care about, rather than what society, our workplace, or even our social circle tells us we should care about.
The Power of Setting Intentions
Unlike resolutions, intentions focus on who you want to be rather than what you want to do. They’re rooted in the present moment and guided by your values, not a checklist of achievements. Intentions shift the focus from outcomes to the journey, making it easier to adjust and stay committed even when life doesn’t go as planned.
When we set intentions, we’re also engaging our brains in a powerful way. Research on neuroplasticity (Davidson & McEwen, 2012) shows that intentional thoughts and actions can rewire the brain, helping us cultivate positive habits and behaviors over time.
Aligning Intentions with Personal Values
One of the most transformative lessons I’ve learned is the importance of aligning intentions with values. Your values are your internal compass, guiding you toward a life of meaning and fulfillment. When your intentions reflect your values, they resonate on a deeper level, making them more sustainable and impactful.
For example, if you value freedom, an intention might be:
- "I will create space in my life for creative pursuits that bring me joy."
If you value connection, an intention might be:
- "I will nurture relationships that uplift and inspire me."
When you take time to identify and honor your values, you set yourself up for success in ways that go beyond traditional goal-setting.
Discovering What Matters Most
To set meaningful intentions, start by reflecting on your core values. Here’s a short exercise to guide you:
Journaling Prompt
- What moments in my life have felt most fulfilling or meaningful?
- What values were present in those moments? (e.g., authenticity, compassion, freedom)
- Where in my life am I not living in alignment with those values?
Spend 10–15 minutes exploring these questions. Don’t overthink it—let your thoughts flow naturally. Your values will often reveal themselves in the patterns and emerging themes.
Suggestions for Setting Meaningful Intentions
Here are some practical steps to help you set intentions that reflect your values and create a fulfilling year:
1. Start with Self-Reflection
Before setting intentions, take time to reflect on the past year. What brought you joy? What challenges taught you valuable lessons? Use these insights to inform your intentions for the year ahead.
2. Focus on the Journey, Not the Destination
Intentions are about how you want to feel and be rather than what you want to achieve. For example, instead of resolving to lose 20 pounds, set an intention like, “I will honor my body with nourishing food and joyful movement.”
3. Use Positive Language
Frame your intentions in a way that feels uplifting and empowering. Avoid negative phrasing like “I’ll stop procrastinating” and instead focus on the positive, e.g., “I’ll embrace productivity by prioritizing my most important tasks each day.”
4. Keep It Simple and Specific
While intentions are broader than resolutions, clarity is still key. Narrow your focus to a few meaningful intentions rather than trying to overhaul every area of your life at once.
5. Revisit and Adjust Regularly
Life is unpredictable, and your intentions should be flexible enough to adapt to new circumstances. Check in with yourself monthly or quarterly to see if your intentions still align with your values and needs.
How I’m Embracing Freedom in 2025
This year, my word of the year is freedom. For me, freedom means letting go of rushing - allowing all to happen in Divine timing, creating space for indulging in my passions (currently mystery puzzles), and making choices that align with my authentic self. Instead of setting rigid resolutions, I’m focusing on intentions that help me feel expansive and aligned.
Here’s one of my intentions: “I will create more space in my schedule for unstructured time, allowing myself to explore new ideas and recharge.”
What about you? What would it feel like to live with more freedom in 2025?
The Science Behind Intentions
Setting intentions isn’t just a feel-good exercise—it’s supported by research. Studies show that when we focus on intrinsic goals aligned with our values, we experience greater well-being and motivation (Sheldon & Elliot, 1999).
Additionally, practicing intentionality activates the brain’s reticular activating system (RAS), a network that helps us focus on what matters and filter out distractions. This can make it easier to notice opportunities and take actions that align with your goals (Baumeister & Tierney, 2011).
Join Me for a Free Path to Freedom Workshop
If you’re ready to set meaningful intentions and start 2025 with clarity and purpose, I invite you to join my free Path to Freedom Workshop on Wednesday, January 15th, 2025, from 7–8:15 PM.
In this interactive session, we’ll explore what freedom means to you and how to set intentions that align with your values. It’s the perfect way to kickstart your journey into the new year.
Closing Thoughts
The New Year offers a natural opportunity for reflection and renewal. But instead of falling into the resolution trap, why not set intentions that align with your values and vision for freedom?
Remember, the journey to personal freedom isn’t about perfection—it’s about progress. Each small step you take brings you closer to the life you’re meant to live.
As you step into 2025, I encourage you to embrace intention-setting as a powerful tool for transformation. Let this be the year you align with your values, honor your authentic self, and experience the freedom you deserve.
Here’s to a year of growth, alignment, and limitless possibility.
References
Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. New York: Penguin Press.
Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689–695.
Norcross, J. C., & Vangarelli, D. J. (1988). The resolution solution: Longitudinal examination of New Year's change attempts. Journal of Substance Abuse, 1(2), 127–134.
Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78.
Sheldon, K. M., & Elliot, A. J. (1999). Goal striving, need satisfaction, and longitudinal well-being: The self-concordance model. Journal of Personality and Social Psychology, 76(3), 482–497.
