How to Set Goals You’ll Stick To
A new year, where the world collectively exhales the year gone by and inhales the promise of a fresh start. It’s a symbolic reset, one that inspires us to dream, grow, and envision the changes we deeply crave. But why is it that so many of our New Year resolutions, lose momentum by the time January draws to a close? And how can we navigate the infamous “Blue Monday” which falls on the third Monday of January, coined as the most depressing day of the year, which highlights the collective emotional and energetic lull many people experience?
We set intentions, not resolutions.
Why Do We Set New Year Intentions?
Setting intentions at the start of a new year taps into something primal: the desire to evolve, to move forward, to feel in control of our lives. Intentions are different from resolutions. Where resolutions often focus on fixing or ‘doing’ (lose weight, stop procrastinating, save money), intentions invite us to feel into our lives more deeply. They connect us with who we want to become rather than what we want to achieve.
Intentions are rooted in purpose and values, giving us a compass for the year ahead. Rather than creating rigid ‘must-do’ lists, intentions encourage us to approach life with flexibility, grace, and authenticity.
Tip: Shift your mindset from goals to chase to intentions to embody. For example: “I intend to nourish my body with foods that make me feel alive,” instead of “I will lose 10 pounds.”
The Most Depressing Day of the Year (And Why It’s Okay to Feel It)
In the UK, the third Monday of January is dubbed Blue Monday—supposedly the ‘most depressing day of the year.’ Post-holiday blues, short days, cold weather, and financial strains often collide to leave us feeling depleted.
But let’s reframe this. Instead of judging ourselves for feeling low, what if we saw this as a natural pause? Winter, after all, is nature’s season of stillness and reflection. It’s a time to go inward, to restore, and to gently tend to the seeds of change we wish to plant.
What to do on Blue Monday:
- Give yourself permission to rest without guilt.
- Write down three things you’re grateful for to reconnect with joy.
- Take a small, meaningful action toward an intention. Tiny steps create big ripples.
How to Set Intentions That Stick
- Start with Your “Why”
Instead of focusing on what you think you ‘should’ do, ask: Why is this meaningful to me? Intentions that come from a place of personal value and desire are far more sustainable. For example:- Intention: “I intend to create space for joy every day because joy makes me feel connected and alive.”
- Make It Tangible (But Gentle)
Big changes happen through small, consistent actions. If you intend to care for your well-being, start small:- Take a 5-minute morning walk to connect with nature.
- Try a 2-minute breathing exercise when feeling overwhelmed.
- Cook one nourishing meal this week (we have loads of yummy recipes you can find over on our Instagram https://www.instagram.com/quintacarvalhas/
- Be Kind to Yourself
Change isn’t linear. You will have days where you feel on top of the world and days where it all feels hard. That’s okay. Intentions are not about perfection; they are about progress and showing up for yourself. - Reflect and Realign Regularly
Set aside time once a month to check in with your intentions:- What’s working well?
- Where are you feeling resistance?
- Do your intentions still feel aligned, or do they need tweaking?
- Find Joy in the Journey
Intentions aren’t just about results. They’re about how you feel along the way. Celebrate the small wins, embrace the lessons, and find beauty in each moment.
A Gentle Invitation to Begin
The New Year doesn’t demand a new you. It invites you to come home to yourself—to listen to your needs, align with your heart, and take small steps toward what truly matters to you.
This January, as the northern hemisphere settles into the depths of winter, allow yourself to embrace stillness and intention. Let your goals come from a place of self-love, not self-punishment. And on Blue Monday? Treat yourself with the softness of someone who deserves care and compassion.
You’re already enough as you are—this year is simply an opportunity to feel it more deeply.
What is your heartfelt intention for this year? Write it down, speak it out loud, and take one small step today. You’ve got this.
