Over thirty years ago, I stepped onto the martial arts mat and learned my first lesson: setting intentions. This practice has since shaped every area of my life, including how I approach the start of a new year. Recently, I reflected on the difference between intentions and resolutions, and why the former has been far more effective for me.

Intentions vs. Resolutions: What's the Difference?

At first glance, intentions and resolutions seem similar—they both express a desire to achieve something. But the key differences lie in their timing and energy:

• Resolutions are often rigid, tied to the new year, and focused on fixing perceived flaws. They can feel like rules that inspire anxiety and guilt when unmet.

• Intentions, however, can be set anytime and focus on growth and possibility. They are open-ended and rooted in self-compassion, allowing room for evolution rather than failure.

Experts from fields like psychology, yoga, and wellness agree: resolutions focus on outcomes, while intentions emphasize the journey. Intentions align your mindset, fostering positivity and present-mindedness, while resolutions often feel punitive or restrictive.

This distinction is why I abandoned resolutions long ago. Instead of setting myself up to feel like a failure, I chose intentions—a practice that encourages grace and growth.

Martial Intent: A Powerful Framework

In martial arts, we practice something called martial intent. While it may sound combative, it’s actually about aligning physical and mental energy to create positive outcomes. Martial intent encourages practitioners to visualize their goals, understand their actions’ impacts, and remain compassionate—even in conflict.

These principles can be applied beyond the dojo, offering a practical guide to setting intentions:

1. Visualize your goal clearly.

2. Align your energy with your purpose.

3. Understand how your actions affect others and yourself.

4. Stay aware of vulnerabilities, fostering responsibility and empathy.

How to Set Intentions in Three Steps

Setting intentions is simple but requires effort to maintain:

1. Set your intention: Clearly identify what you want, whether by writing, speaking, or visualizing it.

2. Release it with love: Trust the process and let go of controlling the outcome.

3. Do the work: Align your actions with your intention to bring it to life.

For example, in martial arts, we approach every fight with positive energy, aiming to avoid harm whenever possible. This mindset can guide intention-setting: focus on abundance and hope rather than deprivation or fear.

Why Intentions Matter

Resolutions often focus on what’s “wrong” with us. Intentions, by contrast, celebrate possibility and growth. They shift your focus from self-criticism to self-compassion and inspire positive energy that ripples into your relationships and community.

This year, instead of resolutions, consider setting intentions. By doing so, you’ll create space for personal growth, meaningful progress, and a more hopeful world.

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