Embracing a new year without goals
New year, same question
As the new year approaches, are you drawn towards setting asking yourself what you’d like to achieve in 2025?
And have you ever got to February (or March or even the 12th January!) and felt de-motivated, deflated or like the goal no longer feels aligned with your intentions?
The problem with goals
- That’s the crucial problem with goals I think. They’re focused on results, the end point in the future and far from the present, the now (if you’d like to read more about the problem with goal setting, you can read my article from a couple of years ago about loosening your grip on your goals).
- When I worked in the NHS, I remember the idea of ‘hitting the target and missing the point’, where energy and resources were spent pursuing a target or goal which, by the time it was reached (if it was ever reached), was no longer relevant or had taken so much out of everyone to reach it, that it was not worth reaching at all.
- Goals can also be rigid and unforgiving, leaving little room for flexibility when things change (as invariably they will). We can feel a sense of failure if we stick rigidly to goals that are no longer appropriate, relevant or achievable because of circumstances beyond our control.
- You’ve heard the cliché that life is about the journey rather than the destination. When we focus on the destination, the end point, we are at risk of missing the moments and the learning along the way. And then we’re back to my experience in the NHS once again – completely missing the point.
The power of intention
Intentions, in contrast to goals, are about how we would like to be in the present moment, about human being rather than human doing.
Intentions align with our values and aspirations and are the guide to our actions rather than the other way around.
- Being focused on intentions brings us into the present and helps us be more mindful. Mindfulness in turn offers many benefits to us and to those around us, including greater awareness, attention, wellbeing, physical health, cognitive function, (self) compassion and emotional regulation.
- Intentions are flexible and adaptable to changing circumstances, allowing us to stay on course even when life throws us a curveball.
- And while we may have let go of our goals a few weeks or months into the new year, focusing on intentions is sustainable over time. They allow us to align to our values and what is important to us, leading to long-term outcomes which are meaningful and really make a difference.
Starting early
Imagine starting your day with a moment of reflection, considering your intention for the day. Here’s how you can do it:
- Promise yourself 5 minutes: Dedicate the first five minutes of your day to setting an intention. Before you get out of bed, find a comfortable place and take a few deep breaths.
- Reflect on your day: Think about how you would like to be today. What emotions do you want to experience? How do you want to behave? Focus on positive states, such as “I will find joy in my day” instead of “I will avoid conflict.”
- Write it down: Writing down your intention can reinforce your commitment to it. Keep it simple and positive.
- Stay connected: Use reminders throughout the day to stay connected with your intention. This could be a note on your desk, a notification on your phone, or a bracelet on your wrist.
- Notice and honour: Throughout the day, whenever you act in alignment with your intention, take a moment to acknowledge and honour that.
Tips for setting intentions
- Start small: Begin with small, manageable intentions. As you get comfortable with the practice, you can expand to more significant aspects of your life.
- Practice regularly: Consistency is key. Make intention-setting a regular part of your routine, whether it’s daily, weekly, or monthly.
- Be patient: Change takes time. Be patient with yourself and recognize that living with intention is a journey, not a destination.
So a new year without goals?
Shifting from goal setting to intention setting can help us become more mindful, flexible, and fulfilled. By focusing on how we wish to show up in the here and now, we align our actions with our values and create sustainable habits for the whole year and beyond. I’d love to know how you find this approach. Let me know in the comments!
If you’d like to work with me as your coach in 2025, do get in touch for a chat!