As we transition to a new year, the age-old tradition of setting New Year’s Resolutions comes into focus. We eagerly declare intentions to get healthier, quit smoking, lose weight, exercise more, save money, learn a new skill, or various other aspirations. Yet, the typical pattern involves a fading commitment, with resolutions often forgotten by February.
In this article, I’ll share a transformative approach that has guided my resolution-setting process over the past few years. This method reframes resolutions, making them more enduring and successful. It’s a deeper, more sustainable way to pursue personal development goals.
Whether you’re contemplating New Year’s resolutions or seeking a holistic approach to personal development, this journey explores the transformative potential of identifying values, intentions, and goals/resolutions in just 3 steps.
Step 1: Identifying Values
Begin by reimagining the resolution-setting process. Instead of diving into specific goals, start by identifying your core values. These are the fundamental beliefs and principles that guide your decisions, aspirations, and what matters most in life. Consider the following categories:
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- Relationships: Family, friendships, romantic relationships, work relationships, and community connections.
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- Work and Career: Job satisfaction, work-life balance, career advancement, and professional development.
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- Health and Well-being: Physical health, mental health, self-care, and overall well-being.
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- Finances: Financial security, frugality vs. enjoyment, career income, debt management, generosity, and financial independence.
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- Personal Growth: Continuous learning, self-improvement, personal development, and pursuing passions.
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- Education: The importance of education, ongoing learning, and intellectual pursuits.
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- Spirituality or Religion: Beliefs, practices, and principles related to spirituality or religious faith.
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- Community and Social Impact: Contributing to community, social justice, environmental responsibility, and philanthropy.
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- Adventure and Exploration: Seeking new experiences, taking risks, and embracing adventure.
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- Independence and Autonomy: Autonomy, independence, and the ability to make one’s own choices.
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- Creativity and Innovation: Expressing creativity, embracing innovation, and valuing artistic endeavors.
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- Equality and Justice: Advocating for equality, fairness, and social justice.
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- Humor and Enjoyment: Appreciation for humor, joy, and finding pleasure in life.
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- Resilience and Adaptability: Overcoming challenges, adaptability to change, and resilience.
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- Nature and Environment: Connection to nature, environmental conservation, and sustainability.
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- Authenticity and Integrity: Living authentically, maintaining integrity, and being true to oneself.
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- Family Traditions: Upholding family values, traditions, and cultural heritage.
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- Adventure & Risk-Taking: Embracing adventure, taking risks, and seeking new challenges.
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- Compassion and Empathy: Showing kindness, empathy, and compassion towards others.
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- Technology and Innovation: Embracing technological advancements and innovation.
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- Parenthood and Family Planning: Values related to parenting, family planning, and raising children.
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- Freedom and Independence: Valuing personal freedom, independence, and self-determination.
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- Community Engagement: Involvement in community activities, community service, volunteering, and active citizenship.
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- Civic Responsibility: Valuing civic duties, community service/volunteering, and active citizenship.
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- Artistic Expression: Appreciating artistic expression, whether through visual arts, music, or literature.
Reflect on these categories or use your own categories to determine your actual values. write them down/journal your thoughts outlining the values in which you choose to live and direct your life. Put the paper/journal down and set it aside, then revisit your list of values after a week for deeper clarity and potential revision before moving to step 2.
Step 2: Setting Intentions
Once your values are clarified, move on to setting intentions aligned with each of your values. Intentions focus on the process of personal growth rather than specific outcomes. Intentions involve being present in the moment, aligning thoughts, feelings, and actions with your personal values. Here’s a personal example to help illustrate the point:
Value: Prioritizing health and well-being.
Intention: Providing the body with regular exercise, nutritious food choices (mostly plant-based), and mental well-being practices (such as self-care, yoga, meditation, journaling, etc.).
By aligning intentions with values, you shape a positive self-identity that help guide and influence your daily choices thus making it easier to reject things that enter your life but aren’t in alignment with your intentions.
Step 3: Establishing Goals (Setting Resolutions)
Finally, once you are clear on your values and intentions you are ready to set goals and/or resolutions that are in line with those intentions and values. To avoid overwhelming myself, I find it best to only focus on the areas that I really want to work on over the course of the next year (generally, 2-3 areas usually work best for me). Ensure these goals adhere to the SMART criteria—Specific, Measurable, Achievable, Relevant, and Time-bound. Differentiate between short-term and long-term goals, viewing short-term goals as stepping stones toward long-term objectives.
Example of SMART goal:
Specific: Run a 10K in six months.
Measurable: Save $5000 by the end of the year.
Achievable: Realistic and attainable within current resources and abilities (but not necessarily easy or without effort).
Relevant: Aligns with values, intentions, and overall life plan.
Time-bound: Set a specific deadline.
Monitoring goals regularly provides motivation and a sense of achievement. Be sure to celebrate your small victories and consider rewarding yourself for milestones that you achieve. Maybe a new pair of running shoes, a massage, or whatever defines a personal reward for you.
As we navigate another year, reflecting on aspirations and resolutions, think about considering this holistic approach. Let values guide, intentions shape actions, and goals/resolutions mark transformative milestones. May each step forward align with the authentic rhythm of your life, ushering in a year where positive change is not just a tradition but a lasting reality. Cheers to the transformative power within you!
As a side note, while this is a great exercise for you, it’s really powerful to do with the entire family (especially with children and teens). Because this is a very personal exercise and each person’s journey will be different, there is no need to share information with each other unless you choose to. Sometimes others can help you stay on track. But just the act of creating the space to do the exercise together, is especially powerful! Clearly each person’s values, intentions and resolutions/goals will be different, and should not be judged in the event the information is shared with one another. If you choose to do this exercise as a family, be sure to set the ground rules before you start so everyone is aligned.
If you’re seeking a suitable journal for this journey, click HERE to go to my MERCH page and scroll down to find the “journal” button.
The journey to a healthier, happier you is so worth it. I know because I lived it.
I stopped chasing weight loss and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I tell the whole story in my book.f you are ready for a full on transformation, check out my book for motivation. Click HERE to learn more.