New Year, New Beginnings: A Therapist's Guide to Setting Intentions with Compassion
By Marcus Price, M.Div. MSW, LCSW
New Year, New Beginnings: A Therapist's Guide to Setting Intentions with Compassion
Congratulations! If you’re reading this you’ve made it to 2025! Now that we’ve entered the new year, many of us may feel the urge to make fresh starts, set ambitious resolutions, and strive for personal transformation. We look forward to a new beginning, a clean slate, and the promise of a better, more fulfilled version of ourselves. However, the pressure to "improve" can often feel overwhelming, and those resolutions can quickly slip away—leaving us with feelings of failure, guilt, and frustration.
As a therapist, I want to offer a different approach to the new year—one rooted in mindfulness, self-compassion, and intentional growth. Rather than focusing on rigid resolutions or setting unrealistic expectations, let’s explore how we can approach the new year with kindness, flexibility, and purpose.
The Pressure of New Year’s Resolutions
If you’ve ever found yourself setting New Year’s resolutions only to abandon them by February, you’re not alone. We’re often told that the new year is the best time to overhaul our lives, fix bad habits, and achieve perfection. But in reality, this can lead to stress and disappointment when those lofty goals don’t materialize in the way we expect.
Rather than focusing on resolutions that might feel like a “fix” or something we need to achieve in a short amount of time, I encourage you to shift your focus to something more compassionate: intentions.
The Difference Between Resolutions and Intentions
Resolutions tend to be outcome-driven and often focus on achieving a specific goal, such as losing weight, getting promoted, or exercising more. While goals can be helpful, resolutions can sometimes be too rigid and come with the pressure of achieving them perfectly or quickly.
Intentions, on the other hand, are about cultivating a mindset, feeling, or attitude that aligns with your values. They are more flexible and can be adjusted throughout the year as life shifts and changes. Instead of a fixed destination, intentions create space for you to grow, adapt, and evolve at your own pace.
For example, instead of resolving to “lose 20 pounds,” you might set the intention to “honor my body with care and respect.” This intention allows for growth and progress, but without the stress of an exact outcome.
Practicing Mindfulness and Self-Compassion
Setting intentions with compassion starts with being mindful of your present moment. Often, we’re so focused on what we want to achieve that we forget to pause and check in with ourselves. Mindfulness is the practice of becoming aware of your thoughts, feelings, and sensations in the here and now, without judgment.
Here’s a simple mindfulness practice you can try this year:
Mindful Reflection Exercise:
Take a few moments to sit quietly. Close your eyes if that feels comfortable.
Focus on your breath—inhale deeply, hold for a moment, and then exhale slowly.
Ask yourself, “How am I feeling right now?” “What do I need in this moment?”
Gently observe whatever arises without judgment. No need to “fix” anything—just be with yourself.
From this place of awareness, ask, “What do I want to cultivate in my life this year?”
This simple practice can help you connect with your inner desires and needs, guiding you toward more authentic intentions.
Setting Meaningful Intentions
Instead of setting specific resolutions, consider reflecting on the things that truly matter to you. Ask yourself questions like:
What values do I want to embody this year?
How do I want to feel on a daily basis?
What habits or small actions can I take that align with those values?
For instance, if connection is important to you, an intention might be, "I want to prioritize meaningful relationships and spend quality time with the people I care about." If peace is your focus, you might set the intention to “practice daily self-care and mindfulness.”
These types of intentions give you the space to grow, adapt, and embrace the journey, rather than stressing about an outcome.
Breaking Down Goals into Manageable Steps
While intentions focus on the "how" of living, it’s also helpful to break down larger goals into smaller, achievable steps. Whether it’s improving your mental health, learning a new skill, or cultivating a new habit, breaking these larger goals into bite-sized pieces can help make them feel more manageable.
For example, if your intention is to practice more self-compassion, you might break it down into:
Week 1: Spend 5 minutes each morning practicing a self-compassionate affirmation.
Month 1: Keep a journal to track moments of self-compassion and gratitude.
Month 3: Seek therapy or join a support group to deepen your understanding of self-love.
These small steps help you make steady progress and create lasting change, without overwhelming yourself.
Creating a Support System
Change is easier when we have support. If you’re planning to make meaningful shifts in your life, consider building a support system to help you stay accountable. Whether it’s a therapist, a close friend, or a support group, having someone to check in with can provide encouragement and guidance along the way.
Remember, you don’t have to do it alone.
Honoring the Journey: Embracing Both Successes and Struggles
The new year is about honoring your journey—both the successes and the struggles. Personal growth isn’t linear, and setbacks are a natural part of life. Instead of beating yourself up when things don’t go as planned, practice self-compassion. Remind yourself that you are worthy of love and respect, no matter what.
Each day is an opportunity to align with your values and intentions. Celebrate even the smallest steps forward. Progress is progress, no matter how slow it may seem.
Conclusion: A Fresh Start with Self-Kindness
As you begin this new year, I invite you to embrace it with kindness, patience, and intention. Rather than setting rigid goals that may leave you feeling defeated, allow yourself to grow in alignment with your values. Be gentle with yourself when challenges arise and celebrate the small wins along the way. Remember, it’s not about perfection; it’s about creating a life that feels meaningful and true to who you are.
If you’d like support in setting intentions or navigating your personal growth this year, I’m here to help. At Seed and Oak Counseling, I offer a compassionate and safe space to explore your emotions, overcome challenges, and build a life rooted in authenticity.
Here’s to a new year filled with self-compassion, growth, and meaningful change.
