FROM REFLECTION TO INTENTION: CHOOSING WHAT COMES NEXT

Nothing ever goes away until it has taught us what we need to know.

— Pema Chödrön

As we move toward a new year, I’ve been sitting with this quote as a reminder that reflection isn’t about staying in the past — it’s about gathering the wisdom we need to move forward with intention.

So often, we jump straight into goal-setting without pausing to ask: What did this past year actually teach me? When we skip that step, our intentions can feel disconnected or rushed. But when we slow down long enough to notice what worked, what didn’t, and what mattered most, our intentions become clearer, more realistic, and more aligned.

Over the past few days, I spent some intentional time reviewing the year behind me — not to dwell on it, but to use it as information. I was reminded how easy it is to underestimate how much we’ve navigated, learned, and grown. That awareness made it much easier to name what I want to carry forward — and what I’m ready to leave behind — as I set intentions for the year ahead.

For me, this process created a bridge between reflection and action. Instead of vague resolutions, I now have a clearer sense of how I want to feel, what I want to prioritize, and what small shifts will support that in the coming year.

A Simple Intention-Setting Exercise for the New Year

I was inspired by an end-of-year reflection exercise from Mel Robbins. Her workbook is more in-depth, but if you’re short on time, this condensed version is a powerful way to clarify intentions for the year ahead.

Before you begin, pull out:

• Your phone (photos often spark memory and perspective)

• Your calendar (to remind you of moments you may have forgotten)

Then take a few quiet minutes with these prompts:

1. What were some of the high points of the past year? What energized you, grounded you, or brought a sense of meaning?

   
   

2. What were some of the more challenging moments? Not to rehash them, but to notice what they revealed or required of you.

   
   

3. What did you learn about yourself this year? Your needs, strengths, limits, or patterns.

   
   

4. What is one thing you’re ready to stop bringing into the new year? A habit, belief, or expectation that no longer supports you.

   
   

5. What is one thing you want to continue? Something that supported your well-being or helped you feel more aligned.

   
   

6. What is one small intention you want to set for the year ahead? A realistic, meaningful action — not a full overhaul.

   
   

These questions aren’t meant to be perfect or prescriptive. They’re meant to help you translate insight into intention — and intention into action.

Why This Matters

When we take time to reflect with purpose, intention-setting becomes less about pressure and more about choice. We stop reacting and start responding. We use what we’ve learned to move forward with clarity instead of guessing.

If it feels supportive, consider doing this exercise with a friend, partner, or colleague. Sharing intentions often creates momentum and accountability — and reminds us we’re not doing this work alone.

As you step into the new year, my hope is that you use the wisdom of what you’ve lived to shape what comes next — setting intentions that feel grounded, doable, and genuinely supportive of the life you want to create.

What is one intention you're carrying into the new year?