For numerous individuals, the New Year signifies a new beginning—a moment to shed unproductive behaviors and embrace goals for personal growth and significant transformation. On social media, this time of year frequently revolves around a trendy yet somewhat vague notion: establishing an intention.

People’s methods for setting intentions differ greatly. Some TikTok influencers promote (and sell) products such as intention candles and journals. Others maintain a more straightforward approach, urging followers to articulate an intention and reiterate it often—sometimes several times a day.

Nonetheless, the enthusiasm and expectations of the New Year can result in overly ambitious or impractical intentions. For example, an individual heavily in debt may aspire to attain wealth in a year, or a previous athlete might target finishing a marathon by spring. While these ambitions are commendable, they may not be feasible considering the considerable transformations necessary to reach them.

Dr. Richard J. Davidson, founder of the nonprofit organization [Healthy Minds Innovations, Inc.](https://hminnovations.org/), highlights that effective intention-setting incorporates several essential factors: recognizing your aspirations, dividing them into achievable steps, and embracing self-compassion along the journey.

“One of the most important aspects of intention is to be realistic and gentle with ourselves,” Davidson articulates.

### An Intention as an Opportunity for “Awakening”

Davidson, a prominent authority on the impact of meditation on the brain, characterizes an intention as the “conscious representation of a future goal.” While this may echo a New Year’s resolution, an intention typically delves deeper, centering on a transformation in perspective rather than merely modifying daily behaviors.

For instance, an intention might be something as straightforward as nurturing gratitude or engaging with your sense of purpose—both of which can bring significant rewards. In a [study Davidson conducted](https://centerhealthyminds.org/assets/files-publications/Hirshberg-randomized-controlled-trial-of-a-smartphone-based.pdf), educators who devoted a few moments each morning to contemplate their purpose as teachers expressed feelings of rejuvenation and were better equipped to tackle challenges.

“When individuals practice this, they describe it as an elixir for their soul,” Davidson notes. “It truly aids in restoring their energy and managing the difficulties they encounter.”

Such simple practices, which encourage individuals to reconnect with their core intentions, can provide chances for “awakening,” Davidson suggests.

That being said, he recommends caution when dealing with people or businesses asking for money to facilitate your intention-setting. Likewise, approach online claims about intention-setting with skepticism, as they may misinterpret or oversimplify scientific findings. (The [Healthy Minds app](https://hminnovations.org/wellbeing-tools#app), which provides complimentary resources on behavior modification, has undergone thorough research and peer review.)

### You Can Set an Intention Anytime, Anywhere

The New Year often introduces increased expectations and the pressure to “get it right.” However, Davidson advises against postponing intention-setting until the perfect moment arrives. In reality, waiting for ideal circumstances can hinder your ability to make significant changes.

Being adaptable, conversely, can facilitate the internalization of an intention, making it applicable in various contexts. While it may appear counterintuitive to set an intention amidst a stressful period, doing so can enhance the likelihood of remembering and acting upon it when life becomes calmer.

“In order to transform an intention into a habit, it’s vital to practice it in different situations,” Davidson elaborates.

### Choose a Realistic Intention

Social media is saturated with pledges that you can manifest your greatest aspirations by establishing the “correct” intention in the “right” manner. However, Davidson warns that such thinking can lead to disillusionment, particularly if the goal is unachievable or the process to attain it is unclear.

Instead, concentrate on crafting a realistic intention. For example, if your ultimate aim is financial independence, begin by making a commitment to eliminate any existing debts and refrain from accruing new debt in the upcoming year.

Consider an intention as the initial stage in a series of smaller, attainable objectives. For instance, if your intention is to align your profession with your passion, you may start by volunteering at a nonprofit you respect or acquiring new skills related to your interests. Even dedicating a few minutes daily to reconnecting with your purpose—like the educators in Davidson’s study—can create an impact.

### Revisit Your Intention Regularly

To assist your brain in adjusting to a new goal, it’s essential to frequently revisit your intention. Writing it down, vocalizing it, or reflecting on it every day are all strategies that work well. Incorporating rituals, such as lighting a candle or playing a beloved song, can also help solidify the practice.

However, the brain flourishes on novelty. If your enthusiasm for an intention begins to fade, think about altering how you engage with it. You might rephrase it, contemplate it at a different time of day, or couple it with a new ritual to keep it stimulating and captivating.