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  • Writer's pictureHumble Hearts Therapy

Navigating the New Year: Embracing Reflection, Setting Intentions, and the Pitfalls of Resolutions



As the calendar turns its page to a new year, there's a palpable energy—a collective anticipation for fresh starts, new beginnings, and the ever-enticing resolutions. For many, this marks an opportunity to embark on transformative journeys, envisioning the ideal version of themselves. Yet, as a psychotherapist, I often find myself contemplating the risks and rewards of this tradition.


The allure of setting resolutions is undeniable. They represent our aspirations, our desires for personal growth and improvement. However, the inherent problem lies not in the intent but in the structure. Resolutions, often rigid and definitive, can set us up for disappointment and self-criticism when they remain unmet. The pressure to adhere to these lofty goals can overshadow the progress made and erode our self-esteem.


Reflecting on this, I propose an alternative approach—one centered on reflection, intention setting, and flexible goal establishment. Reflection, unlike resolutions, is an introspective process. It invites us to look back, acknowledging the milestones, challenges, and lessons learned in the past year. Through this lens, we can derive wisdom, identify patterns, and discern what truly matters to us.


Setting intentions aligns more fluidly with the essence of personal growth. Intentions are guiding principles—a compass steering us toward the life we envision. Unlike resolutions, they're not bound by strict parameters but rather offer a broader, more holistic approach to our aspirations. For instance, instead of vowing to quit your current job if you don’t get that promotion, one might set an intention to expand your skill set and find new ways to apply and integrate your new learning.


Additionally, adopting a more flexible approach to goal setting can be empowering. Rather than fixating on rigid, all-or-nothing objectives, consider setting smaller, attainable goals. Celebrating these incremental victories fosters a sense of accomplishment and motivation to progress further.


Lastly, resolutions are bound by a very specific and limiting time frame. Goals and intentions can adapt and expand throughout the whole year as needed, because circumstances change. Resolutions by nature do not have a built-in re-evaluation process. 


As a psychotherapist, I encourage my clients to engage in a mindful process of self-discovery and goal setting. Here's a guide that might assist in this journey:


  • Reflect: Carve out time for introspection. Journaling, meditation, or simply sitting in quiet contemplation can aid in understanding the past year's highs, lows, and lessons.

  • Identify Values: What matters most to you? Clarify your core values; they serve as the foundation for meaningful goals aligned with your authentic self.

  • Set Intentions: Craft intentions that resonate with your values. They could revolve around relationships, personal growth, health, or professional development.

  • Establish Flexible Goals: Break down intentions into manageable, realistic goals. Embrace flexibility—adjust, recalibrate, and celebrate progress along the way.

  • Practice Self-Compassion: Embrace imperfection. Remember, the journey of growth is non-linear; setbacks are part of the process. Cultivate self-compassion and kindness towards yourself.

This New Year, let's embrace a more compassionate and flexible approach to personal development. May it be a year of self-discovery, resilience, and growth—one that honors the journey as much as the destination. Remember, it's not solely about reaching the summit but also savoring the climb.


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