• Cari Sans, Coach & Therapist

5 Tips to Help You Set Your Intentions and Commit


It is a new year and that means new year resolutions. It is so exciting at this time of year to think about your life in a new and positive light. To consider the possibilities for the future. How often do you think about the things you want versus the things you don’t want? Do you say to yourself “I don’t want to be unhappy anymore or I don’t want to be fat.” Maybe you say things like, “I am sick and tired of being tired all the time, or I am tired of yelling at my kids.” Whatever it is that you are tired of and no longer want in your life, the new year is an opportunity to focus on attracting all that you do want.

You do not actually have to wait for the new year to do this but hey, it is a new year so let’s get the ball rolling. What is that thing you really have been wanting in your life? Is it more joy or happiness, a healthier lifestyle, a better time to go to bed at night, or a better handle on dealing with the kids? These are just some examples of wanting something rather than not wanting something.

Put the intention out there starting now, that this is your year to make changes. This is your year to not just talk, but to commit, follow through and inspire others. Here is a handful of steps that can help you to bring your attention to what it is you desire, focus this attention and commit to making it happen.

1) Start by making a list of things you do want in your life. You may not be big on the idea of making lists, but this will help to put the intention out there for you. It takes it out of you and puts it on paper to be seen. That way you can take it in from another perspective. Feel it even more. Begin by taking out a sheet of paper and draw a line down the middle. On the left side write down your desires for the new year. For example, “I want to create more peace and harmony in my home.” On the right side of the paper I want you to write down the number of months you believe it would take you to achieve this goal. So, write down the number 3 if it would take three months, 6 for six months. You get the picture. Providing a time frame for which you believe you can reach this goal makes it feel more manageable.

2) Make a commitment to achieving that which you desire. Which of these goals, and it may be all or just one, it is good either way, are you committed to work on over the next 12 months? For each goal you are committing to, mark a star to the left.

3) Create accountability for yourself. Life gets busy and priorities shift regularly, and it is not uncommon to fall away from focusing on a desired outcome. You need to be accountable so that you stay focused on creating your desire. To do this, reach out to three people that you can count on to hold you accountable. I love this because 1) you are declaring your commitment and putting it out into the universe, and 2) you are creating a partner to hold you accountable to stick to your commitment making it less likely for you to fall away. Ask these three people to be available to you once a week (this can be by text, email or a call) so that you can update them on your weekly progress. They don’t have to do anything else.

4) Declare your “why.” Now grab an index card or a piece of paper for each goal you are committing to work on this year. Begin to write down all of the reasons why you want this change in your life. Get really into the emotional piece and write it all down. This is your why for committing to this growth.

5) Revisit and review. Take a moment each day, when you wake or a time that works for you and read over your why as a reminder and a daily re-commitment to your growth.

Don’t let this year be another year of falling away from a desired goal. This is your year to be bold, to commit and grow. Start with these steps and commit yourself to taking daily action to reach these goals. Create accountability to help you stay on track and get support. You do not have to do this alone.


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