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How to set realistic New Year Resolutions and Intentions

Happy New Year 2019

Christmas is a wonderful time of joy and when the new year comes we feel so good and empowered that we make New Year Resolutions but when we get back to the normal day to day of life we often fall short of our goals because we set the bar too high.

Making new year resolutions or goals can be a good thing to do but we have to be realistic. You could make a resolution in stages. The end goal might be to meditate every day but a more realistic ‘1st step’ approach could be to meditate once a month for 15 minutes. After 3 months you could increase to once a week and eventually daily. But if you don’t achieve meditation once a month the disappointment is far less than not achieving mediation every day. Think of it like breaking down your resolution into easy to manage steps.

Other healthy intentions to think about might be to:

  • Drink less alcohol – pick a day that you usually have a drink and either don’t drink or drink less.
  • Eat more healthy – add 1 healthy meal to the week. If you keep it up, add 2, then 3 and so on.
  • Go vegetarian or vegan – again, just pick 1 meal time in a week and make it animal-free and build from that.
  • Exercise more – start with a brisk walk for 10 minutes a week. Visiting a park regularly is also great as being with nature can do wonders for our wellbeing.

Anything you want can be a good intention but make it realistic and start with a small and easy to manage step which you can grow from in order to give yourself a much higher chance of success.

Mindfulness is a really useful technique that we can all use and a good time to practice is just before we go to bed. Firstly, never take any electronic device to the bedroom at bedtime. Leave them in another room and on silent. Sit on a chair or the side of the bed and just breathe deeply. Focus on the breath. Feel it going into your lungs and out again. Focus on the body moving as you breathe. Feel your feet on the floor. Your bottom on the chair. Your night clothes on your body. Focus on the NOW, the moment. If you feel tension anywhere, mentally try to relax.

In this state we can now set an intention which might be to have a good night’s sleep or be less anxious or, meditate more. Think of the intention. Hold it for a moment. Visualise yourself doing the intention. Then let it go. Bring your focus back to the breathing for a few more moments then go to bed.


Regular practice will start to positively influence everything you do including achieving your new year resolutions. Do things in easy to manage steps and build slowly. Don’t set that bar too high no matter how empowered and excited you feel. Remember, a journey of a thousand miles starts with a single step. Take the 1st step and keep moving forward at your own pace.

If you’re looking for something that can greatly help with focusing the mind then why not try our Shui Me Purity

Have a healthy, joyful and prosperous 2019.

© Gary Lloyd

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How to set realistic New Year Resolutions and Intentions by Gary Lloyd is licensed under a Creative Commons Attribution 4.0 International License.

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