The new year often brings a rush of resolutions, grand plans, and “new year, new me” mantras. While some people find joy and motivation in setting goals at this time, others—myself included—may feel overwhelmed by the pressure to transform overnight. If you’re not a fan of New Year’s resolutions, you’re not alone. This season can still be an opportunity to approach growth and self-care in a way that feels affirming, not daunting. Let’s explore a kinder, more mindful way to set intentions for the year ahead, focusing on small, achievable steps tailored to your unique needs and strengths.

Mindfulness in Goal-Setting

Mindfulness encourages us to be present and intentional, qualities that can make setting goals feel less like a chore and more like a meaningful practice. Instead of focusing on outcomes, consider the process. What small changes could bring joy or comfort to your daily routine? For example, rather than resolving to “exercise every day,” you might aim to stretch or move in a way that feels good to your body when the opportunity arises. The key is to align goals with your current lifestyle and values rather than societal expectations.

Tips for Setting Neuroaffirming Intentions

1. Start Small and Specific
   Neurodivergent individuals, in particular, may thrive with bite-sized, actionable goals that don’t feel overwhelming. Instead of vague resolutions like “be healthier,” consider something like “drink one glass of water before my morning coffee” or “take a 5-minute break every two hours while working.”

2. Focus on Strengths, Not Perceived Flaws
   Shift the focus from “fixing” yourself to celebrating and building on what already works for you. If you enjoy journaling, you might set the intention to write a sentence or two each week rather than feeling pressured to journal daily.

3. Honor Your Energy Levels
   Goals that adapt to your energy and focus levels are more sustainable. For instance, you might set a flexible goal like “do one productive thing on low-energy days, even if it’s as simple as organizing a single drawer.”

4. Build in Rewards and Self-Compassion
   Celebrate small wins, and don’t hesitate to adjust your goals as needed. If something doesn’t feel right or stops serving you, give yourself permission to pivot without guilt.

5. Emphasize Routines Over Resolutions
   Routines can be more effective than resolutions, especially for neurodivergent individuals. Rather than aiming for perfection, focus on creating a rhythm in your days that supports your mental and physical health.

A Mindful Daily Practice: Living in the Moment

Mindfulness doesn’t have to be complicated. You can practice it in everyday moments by:

• Taking a few deep breaths before starting a task.

• Spending a minute noticing sounds, sights, or sensations around you.

• Setting an intention in the morning, like “Today, I will be kind to myself.”

These small acts of presence can build a foundation for meaningful growth and help you approach goals with greater self-awareness and flexibility.

For Those Who Skip Resolutions Altogether

If resolutions aren’t your thing, that’s okay! Instead, you might reflect on the past year: What brought you joy? What would you like more of in the coming year? Perhaps it’s as simple as committing to more moments of rest or laughter. Growth isn’t tied to the calendar—your journey unfolds in its own time, and every small step matters.

Your Year, Your Way

Whether you choose to set resolutions, focus on routines, or simply embrace the year as it comes, the most important thing is that it feels right for you. Let this year be one of mindfulness, self-compassion, and progress—on your terms.

What are your intentions for the new year? Share in the comments or reflect privately—whatever feels most affirming to you.