How to Set New Year Intentions Without Pressure or Guilt
A Gentle Way to Head Into the New Year
As the year comes to a close, it can feel like everyone around us is talking about resolutions, “doing better,” or completely overhauling their lives. But what if there was another way, a gentler way, a way that invites reflection, curiosity, and intention, not pressure, guilt, or shame?
I’ve been setting personal and professional goals for the last five years. Over time, I realized the difference between a traditional “resolution” and what I now call intention-setting. Resolutions often focus on fixing ourselves. Intentions focus on noticing, learning, and growing without making ourselves smaller.
Why Reflection and Intention-Setting Matter
Reflection and intention-setting can feel surprisingly therapeutic. Taking a moment to pause and look back on the year gives us space to notice:
What supported us
What felt challenging
Where we showed up in ways we’re proud of
What we want more of moving forward
It’s grounding in a world that moves fast, and it’s especially helpful for anyone who struggles with all-or-nothing thinking, perfectionism, or finding traditional goal-setting overwhelming. It’s not about perfection, it’s about awareness, curiosity, and self-compassion.
I also notice this approach is helpful for clients I work with who are looking for more ease around food, body image, or daily routines. Reflection gives a framework for making choices that align with your values rather than chasing external expectations.
My Year in Reflection
For me, 2025 was a year of big transitions. I navigated the highs and lows of motherhood, rebuilt my private practice, and learned how to balance multiple roles at once. Some personal goals, like exercise, cooking, and connecting with friends, took a backseat. Rather than seeing that as failure, reflection allowed me to meet myself with curiosity and self-compassion.
The goal is not to do everything “right.” It is to notice where I grew, where I want more care, and how I want to show up in 2026.
Setting Intentions for the Year Ahead
When thinking about the new year, I like to organize intentions into categories. This keeps things flexible and reduces pressure. Some examples:
Personal
Growth: reading, learning, having harder conversations
Health and wellness: movement, hydration, boundaries around alcohol
Self-care and fun: rest, hobbies, time off
Relationships and Family
Staying present with loved ones
Prioritizing connection
Practicing patience and grounding
Work and Professional Life
Growth in skills or services
Supporting the clients I love to work with
Marketing or business goals that feel aligned with my values
The beauty of intention-setting is that it is adaptable. You don’t have to do everything at once, and it’s okay to revisit and adjust along the way.
A Gentle Invitation
If reflection and intention-setting feel meaningful to you, try giving yourself a few moments to notice what worked this year and what you want more of. Even one reflective question can be enough: What supported me this year? What do I want more of next year?
And if part of what you’re noticing is a desire for more ease around food, support with eating, or a gentler relationship with your body, that is exactly what I help clients with. Reflection can be a first step toward noticing what is working for you and what might feel better with some support.
Whatever your approach, I hope the coming year brings more curiosity, self-compassion, and gentle intention into your life.
If you’d like support creating more ease with food, body image, or daily routines in the new year, consider booking a complimentary discovery call.