Welcome to 2025 and Happy New Month!

A New Year always feels like the start of something new, a chance to set new goals, dream big, and map out what’s next.

But let’s be honest: how many of us have set New Year’s resolutions only to see them fade by February? We begin with excitement and motivation, but then life gets in the way, and those resolutions get left behind.

So, how do we actually make our intentions stick this year? Here's a guide to setting intentions that are meaningful, doable, and will carry you through the whole year.

1. Reflect on the Past Year

Before you rush into setting new intentions, take a moment to think about the year that’s just ended. What went well? What didn’t? What lessons can you carry forward into this new year? This reflection helps you get clear on what you want to improve and how you can set intentions that are aligned with where you are now.

2. Set Intentions, Not Resolutions

Resolutions can feel like an all-or-nothing thing, and when we don’t meet them, it’s easy to give up altogether. Instead, focus on intentions. An intention is more about how you want to show up in the world, rather than a rigid goal to check off. For example, instead of saying “I will lose weight,” try something like, “I will prioritize my health.” This gives you more room to grow and adjust as the year goes on.

3. Make Your Intentions Specific and Realistic

It’s great to dream big, but we also need to be realistic. Breaking your intentions down into small, specific actions makes them much easier to stick to. If you want to improve your mental health, instead of saying “I’ll feel better this year,” make it actionable: “I’ll meditate for 5 minutes every morning,” or “I’ll book a therapy session every month.” That way, you can actually see and feel progress.

4. Make It Actionable

Intentions are great, but actions are what make them happen. Once you’ve set your intentions, break them down into simple, actionable steps. For example, if you want more balance in your life, try scheduling time for yourself each week. Set boundaries at work. It’s about taking small, consistent actions that will add up over time.

5. Be Kind to Yourself

Life is messy, and things don’t always go according to plan. And that’s okay! It’s important to be gentle with yourself when things don’t go as expected. Celebrate the little wins, and don’t beat yourself up over setbacks. Every day is a new opportunity to start again, and being kind to yourself will help you stay on track.

6. Track Your Progress

It’s easy to lose sight of your intentions when life gets busy. Keeping track of your progress can help keep you motivated. You don’t need anything fancy , a journal, an app, or even a simple list works. Celebrate even the small wins, and use setbacks as opportunities to adjust and grow.

7. Celebrate Your Wins

Don’t wait until December to celebrate! Take time throughout the year to recognize and enjoy your progress. Even small steps forward deserve recognition. When you celebrate your wins, big or small, you build momentum and keep yourself motivated to keep going.

At Amani Health, we believe that real change comes from setting intentions that are kind to yourself and truly supportive of your well-being. So, whether you’re focusing on your mental health, your career, or just trying to live a more balanced life, we’re here to help you along the way.

Here’s to a year of intentional living, growth, and plenty of self-compassion. May 2025 be a year where you show up for yourself, with kindness, strength, and a whole lot of grace.

Let's make this year one of the best yet!

Need support with your mental health goals this year? Check out the resources at Amani Health and start your journey to a healthier, happier you.

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