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Design a New Year with Intention

January 3, 2026

The start of a new year has a certain energy. For me, it’s a quiet pause—a moment to reflect on where I am in life. I start a new planner, look back on the highlights of the past year, and think about what I want more of in the year ahead.

Do I make resolutions? Not really.

Resolutions tend to focus on fixing what’s “wrong,” piling on rules, or setting goals that sound impressive but feel exhausting—and rarely last.

I aim for something more sustainable.
Less pressure. More intention.
Less should. More choice.

How to Step Into The New Year With Intention
✨ Choose a Word (or Mantra) for the Year

Instead of a long list of goals, try choosing one word or short phrase to guide your decisions.

Maybe it’s “strength,” “growth,” “connection,” or something else entirely. It’s personal — what do you want more of?

Your word can become a filter you run choices through:

  • Does this support strength?
  • Is this aligned with my growth?
  • Does this move toward connection?

If a word feels too vague, try a mantra:

“I have everything I need.”
“My peace matters.”
“I trust my inner wisdom.”
“I am enough.”

4 pack affirmation mirror clings
✨ Decide What You’re Ready to Stop Doing

Most people focus on what they want to do more of in the new year. But what if you started with subtraction and focused on what you can stop doing this year?

Pause and ask yourself:

  • What drained me last year?
  • What habits, thoughts, or commitments no longer fit?
  • What am I doing out of obligation instead of alignment with my values, goals, and strengths?

This might look like:

  • Saying yes too quickly
  • Doom-scrolling before bed
  • Overcommitting
  • Talking to yourself in ways you’d never talk to a friend
  • Waiting for motivation instead of building habits

You don’t need to stop everything. Just choose one thing you’re willing to let go of and bring new energy into that space.

✨ Design One Small Habit

Most people rely on motivation, but it is the thing that fluctuates day to day. So, design a habit that is so ridiculously small that you could do it even on your worst day.

And then attach your habit to something that already happens.

Examples:

  • If you want more calm → When I open my laptop for work, I will take 3 slow, deep breaths before reading my email.
  • If you want more energy → When I finish lunch, I will take a 3-minute walk.
  • If you want more strength → When I brush my teeth, I will do 10 squats.

Make it easy enough that you’ll actually do it on your hardest days.

And, take time to celebrate! It sounds silly, but we change best when we feel good. Give yourself a tiny moment of success; it can be as simple as “Nice,” “I rock,” or a mental high five.

Remember, big goals are exciting. But small habits are effective.

You don’t need a total life overhaul to make this year meaningful.
Grab a cup of coffee and give yourself the time to consider:
  • What do I want more of this year?
  • What am I ready to release?
  • What’s one small habit I might refine?

Change doesn’t come from pushing harder. You can make this year shine bright with a bit of intention, reflection, and compassion for yourself.

Jen Griffin
Jen Griffin

Jen is a health and well-being professional, coach, creative, and mom of two based in the PNW. She helps people reconnect with their strengths, feel empowered, and build habits that help them shine bright.

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