Research shows that most people give up their New Year resolutions by January 19. This time, instead of making resolutions that fizzle out, take half an hour to reflect on the past year and set intentions for 2021. Because they provide deep insight into what you truly care about, setting New Year intentions will improve your success for making real change.

This marathon of a year is finally coming to a close. You have gone through so much, survived so much, lived so much. An entire revolution around the sun. How did you grow this year? What lessons did you learn? Use these lessons to set your intention for the new year. What qualities do you want to take into 2021?

And if this time of year has you itching to be different, try setting just one realistic goal for the month of January. Accept that you may need to practice flexibility. Make a plan for facing the inevitable challenges you will face. Here are some journaling prompts to help.

Directions: Find 30 minutes at a time of day when you have the mental energy to think. Find a place where you can focus. You can download a printable version of this worksheet here.

2020 Reflections

What are the events that I will remember from this year?

What challenges did I face?

What small (or big) wins can I celebrate?

What am I grateful for?

What lessons did I learn?

How did I grow?

What new habits do I want to take into the next year?

2021 Intentions

What am I hopeful for?

What do I want to carry into the next year?

What do I want to let go of in 2021?

What values do I want to embody?

How do I want to grow?

How will I take care of myself?

Where is there space for change right now?

January Goals

Where would I most like to see change?

What is one specific goal or habit that would bring about this change?

Is this goal small enough? Is it big enough?

What are some challenges that could get in the way of me achieving this goal?

How can I design around these challenges so that I am more likely to achieve this goal?

What are some signs that I should adjust this goal? What are some ways I can adjust while staying true to my intentions?

How will I know I’ve succeeded? How will I celebrate my success?