Many of us feel the familiar pull toward reinvention as the year closes. The idea that a single date on the calendar should become a line in the sand; a prompt for self-improvement, discipline and ambition. Yet when we look closely at the science of behaviour change, this approach rarely matches how human beings actually thrive.
Resolutions often focus on what we believe we “should” do. Intentions, by contrast, help us tune into what genuinely matters. And at this stage of life, when our bodies and priorities are shifting, this distinction matters more than ever.
Why resolutions rarely work
Research consistently shows that most New Year’s resolutions fade within weeks.
The reasons are predictable:
- They’re often too broad or restrictive
- They rely on motivation rather than systems
- They rarely acknowledge stress, hormones or energy cycles
- They create pressure rather than self-awareness
Studies on habit formation highlight that sustainable change comes from identity-based shifts and small, repeatable behaviours, not from willpower alone. When stress is high — as it often is at the end of a long year — the brain’s executive function becomes less accessible, making rigid goals harder to follow.
This is especially relevant in midlife, when fluctuations in cortisol, oestrogen and progesterone can affect motivation, sleep quality, emotional capacity and energy. Being hard on ourselves is not just unhelpful; it is physiologically counterproductive.
Why intentions work differently
Intentions are not about fixing ourselves.
They are about anchoring to what we want to feel more of.
Studies in positive psychology show that when we set intentions based on values — connection, vitality, creativity, steadiness — the brain’s reward pathways respond more strongly. We become more consistent, not through pressure, but through meaning.
Intentions give us space to notice:
- What nourished us
- What drained us
- What surprised us
- What we want to prioritise
- What we can release
Rather than telling us what to change, intentions help us recognise what matters.
The power of a gentle review: inspired by Tim Ferriss’ Annual Review
Ferriss’ approach is simple but strikingly effective, and aligns beautifully with the research on reflective practice and emotional regulation. It involves reviewing the past year through the lens of data, not judgement.
Here’s how to do it:
1. Take a piece of paper and create two columns: Positive / Negative.
Look back through your calendar, journal entries, emails, photos — any record of your year.
Notice which moments lifted you and which depleted you.
This process activates the brain’s meta-cognition networks, which help us understand our own patterns and strengthen self-compassion.
2. Highlight the items in each column that recur.
Ferriss recommends looking for themes rather than perfection.
Which people, habits, practices or environments consistently supported you?
Which ones repeatedly created stress or dysregulation?
This brings emotional clarity and helps reduce cognitive overload.
3. Build your “intentions list” from the positive column
Rather than forcing yourself into new behaviours, amplify what already works.
For example:
- More morning light.
- More movement that feels joyful rather than punishing.
- More time with the people who make you feel grounded.
- More nutrient-dense meals that support energy and mood.
- Consistency matters more than intensity.
4. Create a “gentle boundary list” from the negative column.
Rather than cutting things out harshly, identify what you can reduce.
Small reductions in stressors support the HPA axis and help regulate cortisol more effectively.
5. Keep your final list short.
Ferriss recommends choosing no more than 3–5 intentions for the year ahead.
This supports habit formation and avoids overwhelming the nervous system.
Why a reflective practice matters for our hormones
Reflection activates the brain’s prefrontal cortex, improving self-regulation and emotional steadiness. Studies have shown that regular reflective practices — from journaling to mindful review — can:
- Lower perceived stress
- Improve sleep quality
- Support immune function
- Enhance emotional resilience
For many of us in this phase of life, these benefits are not abstract. They are felt quite tangibly.
And when reflective practices are paired with supportive nutrition and consistent routines, the impact can be amplified.
Starting 2026 with clarity, not pressure.
Intentions give us permission to begin the year gently.
- Where resolutions shout, intentions guide.
- Where resolutions demand, intentions invite.
- A year-in-review based on compassion rather than criticism helps us carry forward what nourished us — and release what no longer fits. It becomes not a reinvention, but a return to what matters.
As we step into 2026, this feels like a powerful reframe.
Not a list of demands, but a set of anchors.
Not a pressure to become someone new, but an opportunity to grow more fully into who we are.
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