Happy New Year! The ball has dropped, the confetti has settled, and everywhere we turn we’re met with the familiar chorus of “New Year, New Me.” As January begins, we’re surrounded by reminders to start fresh and set ambitious resolutions. The world seems to encourage sweeping changes and bold new goals. Yet when you’re grieving, that kind of pressure can feel especially heavy. Grief already asks so much of our energy, and the idea of reinventing ourselves may feel overwhelming or out of reach.
Instead of resolutions, this season can be a time to embrace gentle intentions: small, compassionate practices that meet us where we are.
You may be wondering, what’s the difference? Resolutions are often rigid and focused on outcomes, while intentions are gentle commitments that honor where you are right now. They don’t demand perfection or sweeping change. Instead, intentions invite you to care for yourself in ways that feel flexible, compassionate, and forgiving. Setting intentions doesn’t have to be complicated.
Simple steps to help you get started
1. Reflect & Connect: Find quiet time to notice what brings joy, what feels heavy, and where imbalances exist. Ask yourself which values you want to nurture (courage, trust, patience) and what habits you hope to soften or release.
2. Formulate Your Intention: Turn your reflections into gentle statements that guide how you want to live or feel. Use simple, positive, present‐tense language such as “I am,” “I will,” or “I intend”. Let your words be encouraging and flexible, leaving space for growth as your life shifts.
3. Anchor & Act: Write your intention down and keep it visible. Link it to everyday routines, take small steps, and use it as a gentle mantra to guide your day.
4. Nurture & Adjust: Check in regularly, celebrate small wins, and allow your intention to shift as life changes. Progress matters more than perfection.
Examples of gentle intentions might include:
● I intend to prioritize rest when I’m tired.
● My intention is to embrace vulnerability and let others support me.
● I will make my health a priority in small, consistent ways.
● My aim is to notice one thing I’m grateful for each day.
● I will prioritize time for connection with people who matter to me.
Remember that you don’t need to reinvent yourself to step into January with meaning. Gentle intentions offer a kinder way forward; they are small acts of care that honor your grief and your strength. Each sip of water, each mindful pause, each word of connection is enough. This season isn’t about perfection; it’s about compassion. Every gentle intention is a reminder that you are worthy of care, exactly as you are.
-By Jalynn Sears