Forget New Year Resolutions, Try Monthly Intentions Instead
Are you someone who has tried to set a New Year’s resolution only to fall short of what you set out to achieve? It’s common to start a new year with renewed motivation or desire to grow and change in some way. But, very commonly, I hear my clients express disappointment that they “fell off the wagon” or got two weeks into their efforts to only lose sight of their year-long goal.
Goal-setting for most people is more achievable when it’s set in smaller time increments. That’s why I suggest setting monthly intentions. These are aspects of your life you wish to focus on. I encourage my clients to choose 1-2 intentions, each month, to put effort toward. The word ‘intention’ means an aim or a plan. Having only one or two is very achievable for most people. Anything more may feel overwhelming.
Setting Your Intentions
Write on a piece of paper 1-2 goals or intentions that you’d like to focus on for one month’s time.
Put this paper somewhere visible - somewhere you’re likely to see every day, several times a day. (ie. refrigerator, desk, bathroom mirror, bedside table, sticky note by the clock in your car)
Think of action steps needed to achieve that intention. Then, take action!
Here is why these three steps work:
Choosing 1-2 intentions allows your brain to focus and not get overwhelmed. Writing it down sends a message to your brain about the importance of the intention.
Putting the paper somewhere visible increases your chance of attaining the goal if you’re regularly reminded of what you want. Even if it’s a quick glance or in your peripheral vision, your brain registers the information and remembers a lot easier than if you simply thought the thought without having the visual cue.
Finally, a plan is only as successful as the action steps taken to achieve it. Simply wishing for or wanting something isn’t enough, you have to work for it. Breaking down the goal into smaller actions steps will increase your chances of completing your intention. Now imagine how good that will feel!
Let’s think of some examples:
Intention: I want to listen to my favorite podcast this month instead of mindlessly scrolling through social media.
Action steps needed: 1) Make time for this to happen by turning off social media 2) Listen while you’re in the shower every day, listen during your commute to and from work, take a walk and choose to listen to the podcast during that time. Find the time to devote to your intention.
Intention: I want to lose 5lbs this month.
Action steps: 1) Drink 1/2 my weight in ounces of water every day. Bonus points for even more water! 2) Get 10K steps 4 days/week 3) Track what I am eating so I know how I am fueling or not fueling myself properly 4) Weigh myself at the end of each week to track progress 5) Focus on eating more vegetables at every meal.
Do you see how that breaks down your intention into manageable mini-goals (aka. action steps)? Now it’s up to you, what intentions will you set for yourself this month? Go ahead - write them down and post it somewhere prominent.
If you find yourself struggling to take action, check in with yourself - what is keeping you from taking those steps? Are you making excuses? Are you self-sabotaging? Are you sure these intentions really matter to you?
Once you achieve your intentions for this month, do the same thing for next month! You got this!