Intention Setting: How to Reflect on the Past Year and Plan for a Healthier Future

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Intention Setting: How to Reflect on the Past Year and Plan for a Healthier Future

It’s that time of year again. Most people would agree that 2024 was eventful, to say the least. In the therapy room, I like to use this time to reflect with my patients on the past year and review the intentions they set at the beginning of it. Patients are often surprised and encouraged by the growth and progress they’ve made.

Instead of New Year’s resolutions, I prefer the concept of “intention setting.”

Why Intention Setting is Different

Intention setting differs from traditional resolutions in fundamental ways. Resolutions, by definition, sound rigid—an all-or-nothing approach that can set you up for failure. For instance, the cliché resolutions to hit the gym or quit a bad habit (while noble goals) are often abandoned before they truly begin.

When we take an all-or-nothing approach, we fail to account for life’s unpredictable variables. While we can control our actions and decisions, there are always external factors beyond our control. Resolutions often don’t allow for this flexibility, and when someone “fails” at a resolution, it can leave them feeling worse than before. Confidence takes a hit, and the resolution becomes a reminder of perceived failure.

The Power of Intentions

Intentions, on the other hand, provide a direction to work toward rather than a rigid destination. They allow for a collaborative process with life. If unexpected challenges arise, an intention isn’t a blow to self-esteem—it’s simply a setback. This approach encourages perseverance. Slow and steady wins the race every time.

Rather than focusing on one or two rigid goals, I encourage my patients to make a list of intentions. Think big! The bigger, the better. At the end of the year, when revisiting the list, you’ll likely find that many, if not most, of your intentions have been realized. This success can be deeply motivating and creates positive momentum for new goals. It’s a snowball effect in the best way.

Journaling: A Tool for Intention Setting

A helpful way to organize your intentions is through journaling. Here are some prompts to get you started:

  • If I had a magic wand, what would I create for my life next year?

  • After reflecting on my year, I realize that I need more of _____ in my life in 2025.

  • What are 5 of the most important needs or wants I have?

  • What can I do to make my future self proud?

When journaling, I suggest using pen and paper rather than a device. Set a timer for at least 15 minutes. The timer is crucial; it ensures you dedicate enough time while preventing interruptions from clock-watching. Write whatever comes to mind without worrying about spelling, punctuation, or grammar. This isn’t for anyone else to see—it’s for you. If your thoughts stray from the prompt, embrace it. This process helps tap into your subconscious, which accounts for the majority of your thoughts (some estimates suggest as much as 80%). Knowing what’s in your subconscious can be incredibly revealing.

From Reflection to Intention

Once you’ve finished journaling, read through your entries and note what stands out. What themes, needs, or desires emerge? Use these insights to craft your intentions list. Then, decide whether to tuck it away for the year or display it somewhere visible, like your fridge. Either way, the act of writing your intentions has a profound impact on how you engage with your life throughout the year.



Final Thoughts

That’s all there is to it! Happy writing, and Happy New Year! I wish you well on your journey.

XOXO,
Cristina Chinchilla, LCSW
Therapist at Untamed Journey
President of Phoenix Rise Initiative, a 501(c)(3) nonprofit to end human trafficking

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