Planning for the New Year: Setting Intentions

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It’s been a while since I’ve written here. Life has been chaotic, to put it mildly. Between school, a rollercoaster of mental health struggles, and just trying to keep my head above water, I hit a point where I had nothing left to give. Updates became sparse—TikTok and Facebook were easier ways to keep in touch while everything else fell to the wayside.

Now, I’m back. It’s not perfect, but I’ve been working to refill my cups, even if only a little at a time. One thing I’ve learned is that coming back to something you care about after a rough patch takes courage and grace, especially when it’s hard to feel motivated. That’s why, as we approach the New Year, I want to talk about setting intentions in a way that feels empowering and realistic.

This isn’t about overloading yourself with resolutions that fizzle out by February. Instead, it’s about planting seeds of change and nurturing them at your own pace.

Why Intentions, Not Resolutions?

Resolutions tend to focus on results, while intentions focus on the journey. It’s easy to say, “I want to lose 20 pounds” or “I want to make $10,000 from my side hustle.” But what happens when you hit roadblocks or don’t see immediate results? When resolutions feel unattainable, it’s common to throw in the towel altogether, leaving you stuck in the same place—or worse, feeling like a failure. Intentions shift the focus to creating habits, embracing growth, and staying motivated through small, meaningful actions that build momentum over time.

Intentions aren’t about perfection or checking boxes—they’re about showing up for yourself, even when things don’t go as planned. They allow room for flexibility and adaptation, so you can keep moving forward instead of feeling defeated. This mindset transforms your goals into opportunities for learning and growth rather than rigid standards you might fall short of.

This year, I’m focusing on intentions like sticking to weekly journaling, making time for self-care, and showing up to doctor’s appointments—even when it feels impossibly hard. These are actions I can take regardless of the outcome, and that’s what makes them empowering. Whether I write one page or ten, whether I feel good walking into a waiting room or experience waves of anxiety, my intention remains the same: to care for myself in small, manageable ways.

Intentions also acknowledge the complexities of life. When you aim to be consistent rather than perfect, there’s room to honor your mental health, energy levels, and capacity. For me, that means recognizing that some days will be harder than others. Journaling weekly may sometimes mean scribbling a few lines about my day, and showing up to an appointment might mean leaning on my caseworker for support. None of these actions look like traditional “success,” but they are meaningful steps that reflect my commitment to self-growth and healing.

This shift in perspective is powerful because it reminds us that progress isn’t linear. Intentions focus on the practice, the effort, and the small wins that eventually add up. It’s about building a foundation for the life you want, one decision at a time.

Goal-Setting Methods to Try

There are countless ways to set goals, but I want to highlight three methods that have personally helped me or have been highly recommended in life coaching. These approaches are flexible, practical, and designed to help you identify what matters most, while keeping you motivated along the way.

1. The Wheel of Life

The Wheel of Life is a visual tool that helps you evaluate balance in different areas of your life. Think of it as a snapshot of how things are going. You draw a circle and divide it into sections representing categories like health, relationships, career, finances, personal growth, or fun. Then, rate your satisfaction in each area on a scale of 1 to 10.

The result? A visual representation of where you feel fulfilled and where there’s room for growth. It’s not about feeling bad for the areas with low ratings but about gaining clarity on what needs more attention.

How to Use It:

After identifying areas to improve, choose one or two to focus on. For example, if you rate your health at a 4, you might decide to start with something simple, like drinking a glass of water every morning or going for a 10-minute walk a few times a week.

Why It Works:

The Wheel of Life is a powerful reminder that life is multidimensional. It keeps you from putting all your energy into one area while neglecting others. Plus, focusing on small, specific actions makes change feel manageable rather than overwhelming.

Pro Tip: Use the Wheel of Life every few months to track your progress and adjust your intentions as needed. It’s a great way to celebrate your wins and see how far you’ve come.

Photo by Debby Hudson

2. The Big Rocks Exercise

This method comes from Stephen Covey’s 7 Habits of Highly Effective People and is a game-changer for prioritization. Imagine your life as a jar. You have big rocks (your most important priorities), pebbles (less critical tasks), and sand (everyday distractions). If you fill the jar with sand first, there’s no room for the big rocks. But if you put the big rocks in first, the pebbles and sand can fit around them.

How to Use It:

Identify your “big rocks” for the year—these are the things that matter most to you. For me, one of my big rocks is showing up for my doctor’s appointments. My health affects every other area of my life, so it’s non-negotiable. Once you know your big rocks, schedule them first. Put them on your calendar or set reminders, and let the smaller tasks fill in naturally.

Why It Works:

The Big Rocks Exercise is a fantastic way to focus on what truly matters instead of getting bogged down by busywork or distractions. It encourages you to be intentional with your time and energy, ensuring the things that matter most don’t get lost in the shuffle.

Quick Exercise: Take five minutes to write down your “big rocks” for the next three months. Are they aligned with your long-term goals? What steps can you take to ensure they’re a priority in your day-to-day life?

3. The GROW Model

This coaching model—standing for Goal, Reality, Options, and Way Forward—helps you break big goals into actionable steps. It’s perfect for when you’re feeling stuck or unsure where to start.

How to Use It:

• Goal: Define what you want to achieve. Be specific but flexible. For instance, “I want to build a consistent journaling habit.”

• Reality: Assess your starting point. Are you journaling at all? What barriers are in your way—time, motivation, fear of not writing “perfectly”?

• Options: Brainstorm ways to overcome those barriers. Maybe you start with a journaling prompt app, set aside 10 minutes before bed, or create a cozy, inviting space for writing.

• Way Forward: Commit to your next step. For example, “I’ll journal once a week for the next month and reevaluate at the end.”

Why It Works:

The GROW Model helps you break down even the most daunting goals into manageable steps. By focusing on where you are and what’s possible, it removes the overwhelm and gives you a clear path forward.

Pro Tip: Use the GROW Model for any area of life, from building habits to tackling big projects. It’s especially helpful when you’re feeling overwhelmed because it turns lofty ideas into actionable plans.

Why These Methods Matter

What I love about these methods is that they’re not one-size-fits-all. They give you the flexibility to adapt based on your goals, your capacity, and even how you’re feeling on a given day. Whether you’re drawing a Wheel of Life, identifying your big rocks, or mapping out a GROW plan, these tools help you stay connected to what matters most.

The beauty of setting intentions rather than rigid resolutions is that it’s a process. You don’t have to have everything figured out at once. It’s about taking small, meaningful steps toward a life that feels more balanced, fulfilling, and true to you.

I encourage you to give one of these methods a try. Start small, stay curious, and remember: progress, not perfection, is what truly counts.

Tips for Staying Motivated

Setting intentions is an exciting start, but let’s be real—staying motivated through life’s ups and downs can be the real challenge. The good news? You don’t have to rely on sheer willpower to keep going. Here are some strategies I’ve personally used to stay on track, even when things get tough.

1. Start Small

It’s tempting to want to tackle everything at once, but that’s a fast track to burnout. Instead, pick one or two intentions to focus on. Starting small not only feels more manageable but creates a snowball effect. Once you succeed in one area, that momentum makes it easier to tackle the next thing.

Example: Instead of trying to overhaul your whole routine, commit to drinking a glass of water every morning or writing in your journal once a week. These tiny actions might seem small, but they add up over time.

2. Celebrate Wins (Yes, Even the Small Ones!)

Every step forward—no matter how small—is worth celebrating. You showed up. You tried. That’s what matters. Acknowledging your wins, big or small, reinforces positive habits and keeps you motivated.

Try This: Did you make it to your workout? Reward yourself with a bubble bath. Stuck to your journaling goal for the week? Treat yourself to your favorite snack or playlist. Give yourself permission to feel proud—it’s a big deal!

3. Track Your Progress

There’s something so satisfying about seeing your efforts laid out in front of you. Whether you use a habit tracker, a journal, or even a colorful chart on your fridge, tracking progress helps you stay accountable and inspired.

Bonus Tip: Don’t just track what you’ve done—jot down how you feel after completing an action. Noticing patterns like “I always feel calmer after journaling” can keep you motivated on hard days.

4. Lean on Support

No one said you have to do this alone. Surround yourself with people who lift you up, whether that’s friends, family, or a professional. Personally, working with a caseworker has been a game-changer for me. Having someone in my corner cheering me on (and sometimes giving me a little nudge) has kept me going through tough times.

Encouragement: Don’t be afraid to ask for help, whether it’s a listening ear or someone to brainstorm solutions with. Community is a powerful motivator.

5. Be Kind to Yourself

This one’s the hardest, but also the most important. Life happens. Some weeks are messy, overwhelming, or just plain exhausting. If you slip up, it’s not the end of the world. Take a breath, forgive yourself, and pick back up when you’re ready.

Mantra to Remember: Progress is not linear. Some days are two steps forward, one step back—and that’s okay. What matters is that you’re showing up for yourself.

Remember: You’re Worth the Effort

Every time you take a step toward your intentions, you’re building a stronger, more empowered version of yourself. The journey won’t always be easy, but it will always be worth it.

You’ve got this, and I’m cheering you on every step of the way. Which of these tips resonates most with you? Or do you have your own go-to strategy for staying motivated? Let me know—I’d love to celebrate your wins with you!

My Goals for the Year

Since I’m sharing this with family (hi, everyone!) and friends, I want to give you a behind-the-scenes look at my intentions for the upcoming year. This isn’t just about setting goals—it’s about creating habits that feel doable and meaningful. These intentions are a mix of personal growth, health, and community, and I hope they inspire you to think about what small steps you might take toward your own goals.

1. Journaling

Goal: Write once a week consistently, then gradually work my way up to daily entries.

Why? Journaling has been my safe space—a judgment-free zone where I can unpack my thoughts and track my growth. It’s not about writing perfectly or filling pages; it’s about taking the time to reflect.

Challenge for You: Have you ever tried journaling? Start small—write down three things you’re grateful for or one thing that made you smile today.

2. Health

Goal: Follow through with doctor’s appointments and referrals, even when it feels uncomfortable or inconvenient.

I’m learning that showing up for my health is one of the best ways I can show up for the people I care about. It’s not always easy, but I know it’s worth it.

Encouragement: If you’ve been putting off taking care of yourself (yes, I’m looking at you, honey!), maybe this is the year to make that call, book that appointment, or start those small steps toward feeling better.

3. Exercise

Goal: Work out for 10–15 minutes a day, five days a week, and gradually build up to 45–60 minutes.

I’m keeping this super simple to avoid getting overwhelmed. A short walk, stretching, or even dancing to a favorite song counts. Movement isn’t about punishment—it’s about feeling good in my body.

Pro Tip: Find something you enjoy. If you hate running (like me), don’t force it. Yoga, gardening, or chasing after kids or pets can all count as exercise!

4. Community

Goal: Be more present here on the blog and create content that truly supports your growth.

I want to make this space a place where we can all feel encouraged and uplifted. Whether it’s sharing tips, opening up about struggles, or just having a good laugh together, I’m here for you.

For You: If you ever want to see something specific—whether it’s advice, a recipe, or makeup tips—don’t hesitate to reach out. This space is for all of us.

Wrapping It Up

These goals aren’t about nailing every single detail. They’re about showing up for myself, for the life I want to create, and for the people I care about—including you.

As you set your own intentions for the year, remember that it’s okay to start small. Tools like the Wheel of Life, Big Rocks, or the GROW Model can help you identify what matters most, but ultimately, the best plan is the one that feels right for you.

Let’s make this year about growing, healing, and building lives that feel meaningful—one intention at a time. I’ll be cheering you on, and I hope you’ll cheer me on too. So tell me, what’s one thing you’re looking forward to this year? Let’s start the conversation right here.

You’ve got this. We’ve got this. 💛