Intentions

“When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with acceptance, joy, peace, and love.” ~Thich Nhat Hanh

January is named after the ancient Roman god Janus, known as the protector of doors, gates, and transitions. He is portrayed as a god with two faces—one looking back into the past and one forward to the future. In his right hand he holds a key which symbolizes his protection of doors or gateways, guarding over what was and what is to come. In Roman times he was considered an important moderator of transitions and was honored at the start of important events in which change was anticipated.

In the spirit of Janus, many of us approach January by looking to our past and future with plans of what will be different as we cross over the threshold into a new year. Our ritual of listing specific behaviors we want to change starting January 1st is as strong now as it was many years ago. However, our long-time tradition of setting New Year’s resolutions has recently fallen out of favor, most likely due to their abysmal failure rate. Many resist the process of goal setting in January, preferring to spread out intended changes throughout the year. Doing so, however, overlooks the value and power of honoring beginnings. Fear of failure should not cause us to abandon the January ritual of examining the past and gazing into the future, provided we do so with the same type of protection and care offered by Janus.

Some have traded the ritual of making New Year’s resolutions for the more measured approach of goal setting. Generally, a goal can be defined as an endpoint around which we direct our energy. Our culture looks favorably on goal setting, seeing it as a sign of organization and maturity. Since their completion is tied to our concept of productivity and success, goals influence our self-esteem, self-efficacy, and happiness in life. A good deal of research has been generated on what makes a goal effective and evidence suggests that when they are connected to a realistic, clear, and compelling plan, they are significantly more likely to initiate long-term behavior change.

Resolutions are a particular subcategory of goals. Perhaps we can think of them as goals on steroids. Resolutions tend to be narrow in focus as they are primarily focused on “fixing” a problem. Whereas some goals can have numerous outcomes, resolutions are limited to either success or failure. And because they are based on fixing problems, most resolutions are inherently negative. They come with higher stakes that put us on an emotional roller coaster—thrilling when we succeed but demoralizing when we fail. Resolutions are typically made with an attitude of firm conviction and fortitude, requiring a tremendous amount of energy to maintain. This explains their notoriously high failure rate. It is no wonder they are abandoned early in the change process.

Unlike resolutions, intentions are a decision to act in a certain way. The focus of an intention is on how we want to be rather than any particular outcome. They are statements about how we want to manifest our future self in a way that honors our priorities, strengths, and values. They are not to be confused with wishful thinking; intentions are grounded in our past successes and are palpable, taking into account our resources, skills, and support systems.

Unlike the narrow “all or nothing” structure of resolutions, there are numerous ways in which one can fulfill an intention. The resolution of “I will not drink alcohol for 30 days” doesn’t offer much wiggle room and isn’t particularly motivating. But the intention of “I will be mindful and balanced so that I can truly enjoy my life” offers many options for deciding which behaviors can support that vision. Goals based on an intention have the power to center our attention and energy toward activities that support our future self while shifting us away from activities that deplete our resources. Unlike the pass/fail outcomes of resolutions, intentions create conditions that develop persistence and enhance resilience, helping to maintain focus and motivation over the long term.

Our life is shaped by the structure of our days, and our days are defined by the actions we take, what we choose to attend to, and how we expend our energy. Goals, resolutions, and intentions impact our lives by the way in which they direct our attention, and, therefore, our energy. The type of energy generated by resolutions and intentions is qualitatively different. Resolutions focus on what is broken, using problem solving, analysis, and evaluation to determine the desired outcome. This approach has the tendency to shift our energy toward avoidance or inhibition. Intentions tap into broad based, creative envisioning that stirs us to imagine what is possible. They help us celebrate the best of who we are. Because the attention for resolutions is narrow, the energy it produces is limited, fear based, and is destructive or draining. This type of energy is explosive, burning hot but quickly extinguished. Conversely, intentions create an upward lifting spiral of positivity that produces a slow, even burn of excitement. The energy of intentions provides the fuel necessary for the sustained effort required to persist through the inevitable setbacks that come with long-term behavior change.

We can take some tips from the Roman god Janus when creating our intentions by looking back at our past and ahead to the future. Start in the present by looking at what is important to you in your life. What gives you energy? When do you feel alive? What brings you contentment, joy, peace? Then turn to the future and ask what you want more of in 2021. Given your strengths, values, and resources, what do you believe is possible? Lastly, turn to examine your past. What did you learn about yourself in 2020 that you want to cultivate as you move forward? What did you realize in 2020 that you want less of?

Cross over the threshold into 2021 with Janus’ key in your right hand, looking to the past with a gentle, compassionate gaze and to a future ripe with possibilities. Tonight, let’s celebrate our best and let it shine!