Intentions > Resolutions

Our therapists recommend setting intentions instead of resolutions.

Research shows that New Year’s resolutions fail at a rate of around 80%, often due to the all-or-nothing thinking behind them.

Resolutions tend to focus on outcomes, while intentions focus on our why, or our values, and what really matters to us.

When setting intentions, we ask: What values do I want to nurture or strengthen in the coming year? This values-based approach tends to keep us more motivated and supports lasting, sustainable change.

While specific goals can be helpful at times, most people don’t maintain their New Year’s resolutions. For example, a resolution might be: “I’m going to go to the gym for an hour a day, three times a week.” When life gets in the way, and that goal isn’t met, many people feel discouraged and give up.

This pattern can lead to shame or a sense of failure, which often causes us to abandon our efforts completely.

Intentions, on the other hand, allow more flexibility and self-compassion. They invite us to pause, adjust, and keep going. An intention might sound like: “I want to feel better and care for my body, so I’m going to work on adding more movement to my routine.” If you miss a day at the gym, you might still honor that intention by taking a walk in the park or going for a swim.

Using self-compassion to support our intentions helps us stay engaged and often leads to more sustainable change over time.