From Resolution to Intention: Creating Change that Lasts

By Maria Luedeke

Every January, countless people set New Year’s resolutions with the best intentions. Yet, studies consistently show that most resolutions are abandoned by February. Why? Often, our resolutions are based on surface-level "wants" rather than being deeply rooted in our core values. Additionally, we tend to focus on the end result—“I want to lose 20 pounds” or “I’ll save more money”—without considering how to make it happen, what obstacles might arise, and why similar efforts have failed in the past.

To create sustainable change, we need to shift from resolutions to intentions. An intention is a purposeful action rooted in what you truly value. Unlike resolutions, which can feel rigid and outcome-focused, intentions align with your inner compass, making them more meaningful and attainable. By breaking them into manageable daily steps and preparing for inevitable challenges, you can create real, lasting transformation.

Here are five steps to help you create values-based intentions that stick:

Step 1: Clarify Your Values

Instead of focusing on fleeting "wants," take time to identify what you deeply care about. Ask yourself: What truly matters to me? Is it connection, health, creativity, or peace? When your intentions align with your values, they naturally feel more authentic and motivating.

Practical Tip: Reflect on past successes. What goals felt meaningful and sustainable? Which ones fizzled out? Use these reflections to uncover the values that guided your success.

Step 2: Reflect on Barriers

Think about what has stopped you in the past. Were there logistical challenges, emotional blocks, or habits that didn’t align with your goals? Recognizing these obstacles helps you prepare strategies to overcome them.

Practical Tip: Write down your top three barriers for a past resolution that didn’t stick. Next to each, jot down one or two solutions or ways you could navigate them.

Step 3: Break It Down

Big intentions can feel overwhelming. Instead of aiming for the end goal immediately, break your intention into small, manageable steps you can incorporate into your daily routine. This approach builds momentum and confidence.

Practical Tip: Use habit-creation strategies, such as starting small and attaching new actions to existing habits. For example, if your intention is to nurture relationships, start by sending a short, heartfelt text or voice memo to one friend each week.

Step 4: Plan for Obstacles

Life will always throw curveballs. Anticipating challenges and crafting strategies to address them ensures you stay on track even when things don’t go perfectly.

Practical Tip: Create an "if-then" plan. For example, “If I feel too tired to exercise after work, then I’ll do a 10-minute stretch session instead.” This mindset keeps you moving forward, even in small ways.

Step 5: Focus on Progress, Not Perfection

The beauty of intentions is that they’re flexible. Instead of fixating on an outcome, celebrate the small wins that align with your values. Over time, these small actions lead to big shifts.

Practical Tip: Track your progress weekly by journaling. Reflect on what’s working, what isn’t, and what adjustments you can make to keep moving forward.

Embrace Intentional Living

By shifting from resolutions to values-based intentions, you’re creating a sustainable framework for meaningful change. You’re not just setting a goal—you’re living in alignment with what matters most to you. With each step, you’re building a life that reflects your values and brings you closer to the person you want to be.