January 2021

Seeing a light at the end of the COVID tunnel allows for a bit of optimism, but from a day-to-day perspective, life is in a definite holding pattern.

There is a similar feeling around setting 'resolutions'. Even the simplest tasks are more work (like leaving the house to get groceries!), and the idea of trying to change some part of ourselves seems overwhelming right now.

I definitely had this sense of overwhelm in my own attempt to set a resolution, so I have been working on a mindset shift that I would love to share with you...

Setting an INTENTIONAL GOAL, instead of a resolution.

How to set an Intentional Goal:

• Setting an Intentional Goal takes quiet reflection.

Sit in a quiet space - somewhere you won't be interrupted - and think about how you want to feel this year:

Calmer? Stronger? A happier body? More creative? More joyful?

• The Journey toward your Intentional Goal takes Mindful Planning.

Once you have chosen the feeling that really resonates with you, decide on one clear, realistic action that will set you on that path. The action should be something you enjoy doing and aligns with your intention.

Perhaps you want to feel calmer and happier in your body and your action is walking outside for 15 minutes every day because you love the fresh air and walking makes your body feel good.

Maybe your intentional goal is to have a better quality of sleep and your action is stretching for 5 minutes every night before bed because you sleep more soundly and wake up with less pain and more energy.

Another possibility is an intentional goal of choosing happiness daily and your action is spending 30 minutes every day doing something creative because it brings you joy.

Write down both your Intentional Goal and your action, and put it somewhere you will see it regularly.

• Every Time you Complete your Action, Allow for a Sense of Accomplishment.

Completing the action that is aligned with your Intentional Goal will give you a sense of accomplishment because it feels good. Give yourself a pat on the back! Daily wins will keep you focused, instead of striving for that far-off end goal that resolutions usually create.

• Layer on the Next Step once you are Ready.

Focusing on one action at a time will feel more manageable and will allow for an actual shift in behaviour and the creation of a new habit. For example, once you have focused on and are consistently doing a 15-minute walk every day, try adding yoga or strengthening exercises a couple of times per week.

Suggestions for Staying Focused on your Intentional Goal:

• Write down your Intention Goal - Put it on a sticky note on your bathroom mirror, and read it daily.

• Ensure you create Clear, Realistic + Enjoyable Actions - How many times per day/week? For how long?

• Set aside a specific time for the action in your day or week + Block it Off in your calendar

• Bonus Points: tell your intentional goal + action to someone that will help keep you accountable.

**One Last Thought: Be Gentle on Yourself**

We will not be perfect. Some days the action will feel hard to fit in, and some days it will be missed altogether.

And that is perfectly ok! Use the start of each day to remind yourself of your intentional goal.

I call it being a 'morning optimist’.

Treat each morning as a fresh opportunity to commit to yourself.