Setting Your 2026 Intentions

The new year comes with pressure—to set resolutions, move fast, and “get it right.”

But research shows most resolutions fade quickly. When change is driven by comparison or rigid rules, motivation drops and stress rises.

Intentions work differently.

By focusing on how you want to feel—not what you think you should fix—you can:
• Achieve greater follow-through
• Decrease burnout
• Increase wellbeing over time

Instead of asking, What should I change?
Intentions ask, How do I want to live?

Before you choose what’s next, reflect. Looking back helps create clarity, and clarity makes change easier to sustain.

You might start by asking:
• What brought me the most joy last year?
• When did I feel most like myself?
• What am I ready to release?
• What qualities would support a happier, healthier year ahead?

Be curious about what comes up in reflection, the well-known feelings and the surprising ones. Consider why certain emotions came up with each of the questions. This type of reflection will allow you to unlock more meaningful intentions.

Choosing your Intentions
An intention can be a word, a feeling, or a short phrase. It does not need to be ambitious or polished. Often, the most supportive intentions are the simplest ones.

Rather than asking what you want to achieve, try asking:
• How do I want to feel in my daily life?
• How do I want to show up when things feel busy or uncertain?
• What quality or talent of mine do I admire and want to grow?
• What would help me stay connected to what matters most?

Creating Space for Intention Setting
It’s not about a perfect environment or a long block of time. What matters most is creating space to have clarity and be open to what comes to you.

This might look like:
• Sitting quietly for a few minutes in the morning or evening this week with a journal
• Taking a walk outside without distractions
• Calling a friend to discuss your reflections and ideas for your intentions

Your intentions should feel grounded and uniquely you. It’s something you can come back to again and again, with ease and belief. If you’re feeling a little lost, the examples below offer simple ways in.

If you’re feeling:                                                          You might choose an intention like:

Once your intentions feel clear, write them down in a way that feels natural to you.

Returning to Your Intention
An intention is not something you set once and forget- it is something you return to. You may revisit it when making decisions, during moments of stress, or when you feel disconnected from yourself. Over time, your intentions may shift. That is part of the practice.

At CIVANA, we create a pause for daily through our intention setting ritual. You can create a similar pause for yourself, allowing space to reflect, reset, and choose how you want to move forward with the day.

A small shift can change how the whole year feels. May this be a year you move with more intention and less pressure.