Beginning the new year with intention, not resolution

As a new year begins, many of us feel the familiar pull toward resolutions, the quiet sense that we should fix something, improve ourselves or finally get it right.

But resolutions often rely on pressure. They ask us to push harder, override our limits and motivate ourselves through self-criticism. Sometimes that works for a moment, but usually it leaves us tired and disconnected from what we actually need.

Intentions offer a gentler way. Instead of asking, What should I do better? they ask, What is asking for my care right now?

Research supports this softer path. Change tends to last when it grows from our values, meaning and inner wisdom. Self-compassion research echoes this: we’re more resilient and persistent when we meet ourselves with kindness. The inner drill sergeant, it turns out, isn’t our most trustworthy guide.

Journaling can help us hear this quieter wisdom. Here are four prompts I’m using this month to being 2026 with more intention. Perhaps they’ll offer you a warm place to begin, too.

1. What part of me has been quietly asking for attention?

This question invites us to turn inward and listen. Many of our most meaningful intentions don’t come from ambition, but from unmet needs like rest, creativity, connection or ease.

Mindfulness research shows that simply naming what’s been whispering beneath the surface can bring clarity and steadiness. Try writing without editing, and see what wants to be heard.

2. When do I feel most like myself?

Rather than focusing on what you want to achieve, reflect on moments when you feel grounded, alive, or whole.

Research in positive psychology suggests that change lasts longer when it builds on strengths rather than deficits. The conditions in which you naturally thrive often point directly toward the intentions that will support you most.

3. What intention wants to guide me this year?

An intention is not a checklist or a demand. It might be a word, phrase, or gentle orientation that feels supportive rather than heavy.

A few intentions I’m holding for 2026:

• Stop apologizing for needing rest
• Respond to overwhelm with care, not criticism
• Care for my energy as seriously as my responsibilities

Intentions work best when they’re something you can return to again and again, especially on messy, very human days.

A Gentle Invitation

If these questions stir something meaningful, you don’t have to navigate it alone. Health coaching can help translate intentions into values-aligned action without turning them into pressure. Research shows that compassionate support strengthens self-trust, accountability and follow-through.

If you are an employee at the University of Kentucky, you can learn more about working with one of our certified health coaches, here. We can support you in clarifying intentions, navigating stress and building habits that honor your whole life, not just your productivity.

Sometimes the most powerful beginning is not a plan, but a conversation.  Wishing you an intentional and nourishing year ahead.