How to Set New Year Intentions That Actually Stick
- Katie Bateman
- Oct 20
- 10 min read
New Years Resolutions just got a Glow-Up
Healthy Living made easy.
By Katie B. — Airline Pilot, Wellness Enthusiast & Creator of The Wellness Glow-Up
Forget resolutions that fade by February
Every January, we set resolutions with the best intentions. We promise ourselves we’ll eat cleaner, move more, scroll less, or finally stick to that morning routine. But somewhere between the excitement of a fresh start and the reality of daily life, those goals quietly slip away. It’s not because we lack willpower—it’s because resolutions, by design, often set us up to fail.
What if, instead of rigid resolutions, we focused on intentions—a more flexible, empowering approach rooted in self-awareness and science-backed behavior change? Intentions shift the focus from fixing ourselves to aligning with who we truly want to become.
In this post, I’ll share the ultimate, science-backed playbook for creating intentions that stick—a step-by-step guide grounded in psychology, neuroscience, and real-world habit tools. By the end, you’ll know exactly how to create a 2026 intention that feels deeply aligned, inspiring, and sustainable—so you can build momentum that lasts long after January fades.
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Why Resolutions Often Fail
Every year, millions of us set resolutions with determination and hope—yet research shows around 80% of resolutions fail by February. It’s not because we’re lazy or undisciplined; it’s because most resolutions are built on shaky psychological ground.
From the perspective of the science of goal setting, resolutions often fail for four key reasons. First, they’re usually too vague—“get fit,” “eat better,” or “be more organised” don’t provide the clear cues our brains need to form new habits. Second, they rely on willpower alone, which is a limited resource. When life gets busy, that mental energy runs out fast.
Third, many resolutions are driven by an all-or-nothing mindset. One missed workout or off-plan meal can trigger feelings of failure, leading to a total abandonment of the goal. And finally, there’s dopamine burnout—the initial rush of motivation fades quickly when the brain doesn’t get consistent rewards or evidence of progress.
This is where intentions work differently. Instead of focusing on outcomes (“I need to lose weight”), intentions focus on values and identity (“I choose to nourish my body with care”). The shift seems subtle, but it changes everything—from the way your brain processes motivation to how you recover from setbacks.
When I started approaching my goals this way, everything changed. My biggest New Year’s resolution fail to date was the year I declared I was going to stop drinking alcohol altogether. It was a classic “all-or-nothing” goal—bold, restrictive, and rooted in shame rather than self-compassion.
I lasted a month before giving in to a glass of wine on a warm summer afternoon. That single choice triggered the familiar spiral of guilt and frustration, and before long, I was drinking more than I normally would. Can you relate?
Since then, I’ve learned that the problem wasn’t me—it was the rigidity of the resolution itself. Using the methods I share in this post, I shifted from restriction to intention. Instead of vowing to never drink, I set the intention to create the healthiest, strongest body I can. From there, I built micro-intentions to support that goal—choices that feel empowering rather than punishing.
We’ll dive deeper into this method shortly, but for now, know this: there’s a far better way to build positive, sustainable momentum toward your goals.
Understanding the psychology of habits helps us see that lasting change comes from small, aligned actions—not from perfection or pressure. And that’s exactly what the rest of this playbook is designed to help you build.
The Science of Intentions
So what makes intentions so much more effective than resolutions? The answer lies in the behavioural science of change—specifically, how our brains form and sustain habits.
According to research from Stanford’s Behaviour Design Lab, led by Dr. BJ Fogg, lasting change doesn’t come from motivation alone; it comes from making new behaviours easy, meaningful, and emotionally rewarding. When we set a rigid resolution, we often rely on willpower to force new behaviour. But willpower is like a battery—it drains quickly.
The neuroscience of habits shows that our brains work on a loop: cue → routine → reward. Each time we repeat a behaviour, neurons fire together, strengthening that loop. Resolutions often skip the reward step, which leads to dopamine depletion—we stop getting the chemical “feel good” hit that keeps us motivated.
Intentions, on the other hand, are identity-based habits, a concept popularised by James Clear in Atomic Habits. Instead of focusing on what we want to achieve (“I want to lose 5 kilos”), we focus on who we want to become (“I am someone who takes care of my body”). This subtle shift activates a deeper level of motivation, rooted in self-image rather than external validation.
There’s also a fascinating neurological piece at play: when we set clear, emotionally charged intentions, we activate the Reticular Activating System (RAS)—the brain’s internal filter that determines what we notice and focus on. Once you declare an intention, your brain starts scanning for evidence, opportunities, and actions that align with it. Ever noticed how when you decide to buy a certain car, you suddenly see it everywhere? That’s your RAS at work.
Mindfulness enhances this process even further. By becoming aware of our thoughts, emotions, and behaviours, we reinforce the connection between intention and action—making our goals not just something we think about, but something we embody.
In short: intentions + aligned action = lasting behaviour change. When you combine the science of habits with mindful awareness, you’re no longer relying on fleeting motivation—you’re rewiring your brain for consistency, purpose, and genuine transformation.
How to Set New Year Intentions That Actually Stick Playbook: 5 Simple Steps
Now that you understand the science behind why intentions work, let’s turn insight into action. This is your playbook for How to Set New Year Intentions That Actually Stick—a simple, step-by-step roadmap grounded in habit formation, emotional alignment, and a whole lot of self-compassion.
Each step builds on the next, helping you move from big-picture clarity to sustainable daily action.
Step 1: Reflect Before You Resolve
Before you even think about what you want to “achieve,” take a pause and look inward. Intentions are born from awareness, not pressure. Ask yourself:
What do I truly want to experience more of this year?
Which areas of my life feel most aligned? Which feel off balance?
What kind of person do I want to be at the end of 2026?
This reflection phase helps uncover your why—the deeper motivation behind your goals. When your intention comes from clarity rather than comparison, it carries more meaning and staying power. Journaling, meditation, or even a long walk in nature can spark these insights.
Step 2: Set an Identity-Based Intention
Once you know what matters most, translate it into an identity-based intention. Instead of setting outcome goals like “I will eat healthy,” shift to “I am someone who prioritises nourishment and energy.”
This subtle but powerful reframe taps into habit formation science: we act in alignment with who we believe we are. When your identity shifts, your behaviour follows naturally.
Ask yourself, “Who is the version of me that already lives this intention?” Visualise her habits, choices, and mindset—and start embodying them one small step at a time.
Step 3: Anchor It with Emotion + Purpose
Logic sets direction, but emotion fuels momentum. Studies in behavioural psychology show that emotions act as the “glue” that helps habits stick.
When you attach an emotional reason to your intention—like feeling strong, peaceful, confident, or vibrant—you create a deeper neurological connection in the brain. This helps your Reticular Activating System (RAS) filter in opportunities that align with those emotional states.
To do this, write your intention and then add a line beginning with “because…”For example:
I intend to move my body daily, because it makes me feel alive and grounded.
I intend to choose whole, nourishing foods, because I deserve to feel vibrant and focused.
When your “why” feels personal and heartfelt, consistency becomes much easier.
Step 4: Design Your Environment for Success
Even the best intentions can crumble in a poorly designed environment. According to behaviour scientist BJ Fogg, environment trumps willpower every time.
Want to build a morning meditation habit? Leave your journal on your bedside table. Want to hydrate more? Keep a glass of water where you sit to work.
Small tweaks—known as tiny habit cues—remove friction and make your desired behaviour the default choice.
You can also design your digital environment:
Unfollow accounts that trigger comparison.
Join communities that inspire accountability.
Set reminders or calendar nudges to support your new routines.
Your surroundings should reflect your intention back to you daily.
Step 5: Track Progress with Compassion, Not Perfection
This final step is what turns an intention into a lifestyle. Tracking helps your brain see progress—triggering dopamine rewards and reinforcing motivation.
But unlike rigid goal tracking, this is about awareness, not pressure. Use gentle methods like:
A simple habit tracker or journal reflection.
A weekly check-in to celebrate small wins.
An accountability partner or community (like The Wellness Glow-Up!) for encouragement.
If you miss a day, that’s data—not failure. Compassion keeps you in motion when perfection would have stopped you.
Over time, these small aligned actions compound into extraordinary transformation. That’s the real secret of how to create intentions that stick—not through force or discipline, but through connection, design, and daily self-trust.
When you follow this playbook, you’re not just chasing change—you’re becoming the person who naturally lives it.
New Year Intentions Made Simple: Your Step-by-Step Guide condensed
Copy and paste this section into your notes so you can follow the simple step-by-step process for a powerful New Year intention setting ritual.
Step 1: Reflect Before You Resolve
Identify 3 areas of life that matter most to you this year.
Ask yourself: What kind of person do I want to be by the end of 2026?
Journal or meditate on your answers to clarify your why.
Step 2: Set an Identity-Based Intention
Write your intention in the form: “I am someone who…”
Ensure it reflects your values, not just outcomes.
Visualise yourself living this identity daily.
Step 3: Anchor It with Emotion + Purpose
Add a motivating reason to your intention: “because…”
Identify the emotions you want to feel when living this intention.
Review your intention each morning and feel that emotional connection.
Step 4: Design Your Environment for Success
Identify cues that trigger your desired habit.
Remove friction: make positive behaviours easy and obvious.
Add supportive reminders, tools, or accountability partners.
Step 5: Track Progress with Compassion, Not Perfection
Choose a tracking method: habit tracker, journal, or app.
Schedule weekly check-ins to reflect on wins and lessons.
Celebrate micro-wins and practice self-compassion for missed steps.
Optional Tracker Table (Weekly)
Week | Intention Reminder | Daily Wins / Micro-Intentions | Reflection Notes |
1 | |||
2 | |||
3 | |||
4 |
This checklist condenses the science-backed playbook into practical daily steps, making it easy to follow and track progress while staying aligned with your intention.
Bonus: 3 Science-Backed Tools That Boost Consistency
Even with a crystal-clear intention and a well-designed plan, sticking to new habits can be tricky. The good news? Science offers simple, powerful tools to boost consistency and make change stick—and they tie perfectly into your health and wellness goals, like those many of us set for Healthy Body Society.
1. Habit Stacking
Habit stacking is about pairing a new intention with an existing routine. For example:
After I brush my teeth in the morning, I write one line in my Healthy Body Society journal.
After making my morning coffee, I drink a full glass of water.
This leverages existing cues to make new behaviours automatic—reducing reliance on willpower. It’s a subtle but science-backed way to turn micro-actions into lasting habits.
2. Implementation Intentions
This method uses “if-then” statements to pre-plan your responses to challenges. For instance:
If I feel like skipping my workout, then I will do a 5-minute movement session instead.
If I’m craving sugar in the afternoon, then I’ll reach for a piece of fruit first.
Research shows that these pre-decided plans dramatically increase follow-through, especially for weight loss and healthy living goals.
3. Visualisation
Visualising your desired outcome primes your brain for success. Spend a few minutes each day imagining yourself completing your Healthy Body Society challenges: feeling energised after a workout, enjoying a nourishing meal, or stepping on the scale with pride. Visualisation activates similar neural pathways as actual practice, reinforcing identity-based habits.
Tools to support these methods:
Journals: Track micro-intentions and wins (Healthy Body Society members often love using their journals for this).
Apps: Notion, Streaks, or Habitica to monitor habits.
Timers or reminders: Phone notifications to cue actions.
By combining these science-backed tools with your intentions, you’re creating a system where positive change isn’t just possible—it’s inevitable. Start small, stack your habits, plan for challenges, and visualise your healthiest self yet.
Reframing Success: Progress Over Perfection
One of the biggest traps that trips up even the most motivated people is the idea of perfection. We set intentions, follow them diligently for a few days—or even weeks—and then one slip-up can feel like failure. The all-or-nothing mindset is exhausting, discouraging, and often leads to abandoning goals altogether.
The key to sustainable change is progress over perfection. Every small, aligned action compounds over time. Even a 1% improvement each day adds up to significant transformation by the end of the year. Think of each micro-intention or habit as a brick in the foundation of your new identity—missed days don’t erase the work you’ve already done.
Self-compassion is essential here. Research in behavioural psychology shows that people who approach their goals with kindness and curiosity—rather than judgment—are far more likely to stay consistent. Celebrate micro-wins, reflect on what you’ve learned when things don’t go perfectly, and adjust your approach without guilt.
Practical ways to reframe success:
Keep a journal of wins, no matter how small.
Review your progress weekly rather than daily—this helps you see patterns instead of obsessing over slip-ups.
Pair progress tracking with reflection questions like: “What worked well this week?” and “What can I tweak next week?”
By shifting your focus from flawless execution to consistent, mindful action, you create a momentum that lasts. Your intentions become habits, your habits build your identity, and over time, lasting transformation follows naturally.
Remember: it’s not about being perfect—it’s about becoming the version of yourself that consistently moves toward the life and body you truly want.
Intention setting magic
Now, you’ve seen why resolutions often fail, how intentions work differently, and the science-backed steps you can take to create intentions that truly stick. You’ve learned how reflection, identity-based goals, emotional alignment, environment design, and compassionate tracking all work together to help you build lasting change.
Now it’s your turn. Take a moment to set one meaningful intention for 2026—something that reflects who you want to become, not just what you want to achieve. Keep it simple, connect it to emotion, and design your environment to support it.
If you’re looking for extra guidance, accountability, and tools to help you stay consistent with your health and wellness goals, Healthy Body Society is here to support you. From habit trackers and meal guides to a supportive community, it’s designed to make sustainable change achievable and even enjoyable.
💡 Action Step:
Write your intention in your journal.
Choose one micro-intention or small habit to start immediately.
Track your progress weekly and celebrate every step forward.
Remember: Each small, aligned action compounds, moving you closer to the healthiest, strongest, and most empowered version of yourself.
You don’t have to wait for January 1st—start today, and let 2026 be the year your intentions finally stick.
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