Setting Intentions for the New Year

Jan 29

A DIFFERENT APPROACH TO MEANINGFUL CHANGE

**Real transformation happens one stepping stone at a time.**

Story

I want to feel strong, brave, and joyful this year. What about you? How are you setting the energy behind your choices this year?

This Lunar New Year, we enter the Year of the Snake. Across many cultures, snakes symbolize change and transformation. When shedding their skin, snakes temporarily lose their ability to see clearly. In this vulnerable period, they must trust their instincts, move to safety, and pay attention to their internal process. They use materials from their environment to create friction, helping them release their old skin. Once the process is complete, they emerge more vibrant, healthier, and with clear sight. This is a powerful symbol of transformation—one that reminds us that change can feel chaotic or dark, but with wisdom and intuition, we can navigate the process and emerge renewed.

If resolutions have never quite worked for you, you’re not alone. Many people find goal-setting overwhelming because life moves fast, and priorities shift. I used to set goals that were too big, then feel discouraged by the sheer number of steps needed to get there. Some find deep satisfaction in checking off how many cups of water they’ve had each day. My brain is wired differently. That approach created anxiety for me, adding a layer of rigidity that disrupted my natural flow. Sometimes, it made me shut down. But that’s just how I am wired. You might thrive on a predictable, disciplined approach, but get caught in some other way.

I’ve heard all kinds of struggles from clients—juggling time, energy, daily responsibilities, and the tension between personal desires and external obligations. That’s why I want to offer a different way to work with the energy of the new year—one rooted in intention setting rather than rigid resolutions. This approach integrates sensory awareness and emotions, making it more adaptable, fulfilling, and sustainable. Intention setting is a powerful way to start your year, no matter how your brain works.

Why Intentions Over Resolutions?

Resolutions focus on external achievements. Intentions, on the other hand, connect to the energy behind your actions, shaping your mindset and daily choices in a meaningful way. This is your big WHY. If you can feel and name the energy you are wanting to generate, then you have a North Star when you feel off-path, uncertain, or out of alignment.

Research in neuroscience and behavioral psychology shows that goals are more attainable when paired with imagination and sensory experiences. In my work with Imagery Coaching, I’ve seen firsthand how engaging the senses strengthens motivation and follow-through. When you set an intention that aligns with how you want to feel, your actions become more natural and inspired rather than forced.

Intentions Shape Your Experience

Intentions aren’t just about what you do—they influence how you experience your life. Your true intentions also change the outcome.

For example, let’s say your goal is to spend more time with your kids. If you simply block out family time on your calendar, it might turn into a list of activities—driving to practices, eating dinner, running errands together. Technically, you’re spending time together, but are you present?

Now, imagine setting an intention instead: I want to feel deeply connected to my children. That intention shifts how you approach time together. You might:

Put away your phone and truly engage.
Create quality moments—even short ones—where presence is the focus.
Choose activities that cultivate conversation and laughter rather than just going through the motions.

This subtle shift changes the outcome. Your intention fuels your actions, making them more fulfilling and aligned with what matters most.

Take the Space to Be Intentional

I work with people on the importance of intention setting as the pre-work of goal-setting because the energy behind what you’re doing changes the outcome. Your intention is your big "why," and it impacts your mindset, which in turn shapes your daily choices, accumulating into something bigger. One major obstacle to bringing this focused, clear, present quality of attention to your life, is frequently just making time to reflect. I encourage you to make the time and try out one of the practices below.

Three Steps to Intentional Living This Year

1. Reflect on What’s Draining and Energizing You
Take time to look back before moving forward. Draw a line down a page and list:

What drained you last year?
What brought you vitality?
What does it feel like for you to be drained vs. increase in vitality, energy?

Then, go deeper—why did certain things feel depleting or fulfilling? Identify patterns. When you can view these insights with curiosity rather than judgment, you gain valuable information about how to manage your energy better this year.

2. Ask Yourself: How Do I Want to Feel?
In your mind, heart, and body—how do you want to feel this year? Who and what supports this state of being?
Once you identify the feelings you desire, consider one concrete action that moves you in that direction. For example, if you want to feel strong and grounded, you might:

Sign up for a strength training class.
Schedule a monthly walk-and-write session with a friend for accountability.

3. Align with Your Core Values
Intentions are powerful when they align with your deepest values. Take a moment to reflect:

What truly matters to you?
What kind of energy do you want to bring into the world?
How can your daily choices reflect that?

If you’re unsure, explore the patterns from step one—they often point directly to your core values.

Imagine Your Year

Take a moment to find your mindful body, breathe in a way that feels good, and allow your imagination to play with snapshots of what you want your year to look like. Then go deeper into the snapshots that feel the best and imagine that moment happening in your life. What does it feel like emotionally? Take in your image. Are there any smells, tastes, textures? What are you hearing? Who is there with you? Deepening the sensory connection helps us to live into our intentions. And if you decide to get more specific with your goals, then you can use this imagery state to lean into to your intentions and feel more motivated to take your next steps.

Want to Go Deeper?

If this approach resonates with you, I’ve created a free intention-setting guide to help you reflect, clarify, and step into 2025 with purpose.

Subscribe to my newsletter at shellysowell.com to receive your monthly guide, filled with tools and insights to support your journey. If you need one-on-one guidance, I also offer intention-setting coaching sessions to help you build a framework for meaningful change.

Your energy shapes your experience—let’s make 2025 a year of clarity, courage, and joy.

May you be well,

Shelly

Concept

Intentions change the outcome. They connect to the energy behind your actions, shaping your mindset and daily choices in a meaningful way. This is your big WHY. If you can feel and name the energy you are wanting to generate, then you have a North Star when you feel off-path, uncertain, or out of alignment.

Practice

Mindfulness:

Set a timer for 3 to 5 minutes. Sit comfortably and breathe in a way that feels nourishing to your body.

Allow all of your thoughts to go uncensored for a moment. Notice what emerges with compassion and curiosity.

Take a moment to thank your thoughts for trying to protect you.

Allow them to release and redirect your attention to choosing thoughts trains that are beneficial, supportive, enlivening and relevant to your present life.

Daily Orienting Question:

How do I want to feel? How is that feeling showing up in my actions?