New Year’s Goals vs. Intentions: Why Focusing on the "How" is More Powerful Than the "What"

By: Corrin Bogan, M.A.

The arrival of a new year often brings with it a sense of fresh possibilities. Many of us reflect on the year gone by, identify what we’d like to change or improve, and set resolutions. These resolutions often revolve around clear, measurable goals: lose weight, save money, run a marathon, or achieve a career milestone. While these goals seem like practical and straightforward ways to measure progress, there’s an often-overlooked distinction between goals and intentions — and understanding this difference can be transformative.

Instead of focusing solely on the “what” — the specific outcomes we want to achieve — we could focus on the “how” — the process, the mindset, and the approach we take. This subtle shift can be more effective in creating lasting change and greater fulfillment.

The Challenge with Focusing on the "What"

At first glance, setting specific goals like “lose 20 pounds” or “get a promotion” makes perfect sense. These are tangible targets, and they give us something concrete to strive for. However, there’s an inherent challenge in this approach: when we place all our focus on a specific result, we risk overlooking the journey itself. And often, if life doesn’t go as planned or if we don’t hit that exact target, it can leave us feeling discouraged or like we’ve failed, even if we’ve made real progress in other areas.

The problem lies in how easily we can tie our self-worth to the achievement of a particular goal. For example, if your goal is to lose weight, but you don’t reach the exact number on the scale by the set deadline, it might feel like a personal failure. However, if your deeper motivation is to feel healthier, have more energy, or simply move your body more, the goal might miss the mark in truly reflecting the broader transformation you’re after. The “what” often reduces our journey to a checklist, and when the checklist isn’t fully checked, we feel incomplete, even though the process may have had significant value.

The Power of Intentions: Shifting Focus to the "How"

This is where intentions come into play. Rather than fixating on a concrete result, intentions allow us to focus on how we want to show up in our lives — how we want to engage with the world and with ourselves. Instead of saying, “I want to lose 20 pounds,” you might set the intention to “care for my body through healthy habits,” or “embrace a more balanced lifestyle.” Instead of committing to read a certain number of books, you could focus on the intention to “make time for reading regularly” or to “enjoy the process of learning.”

When we focus on the “how” — the approach, the mindset, and the actions we take each day — we give ourselves the freedom to explore different ways of achieving what we want. The result becomes less important than the experience of growth itself. Intentions create space for flexibility and adaptability. Life is unpredictable, and by focusing on the “how,” we make room for the inevitable twists and turns, rather than feeling like a failure when things don’t go exactly as planned.

Why the "How" Can Be More Empowering Than the "What"

Focusing on intentions instead of goals shifts the emphasis from reaching a specific endpoint to embracing the journey itself. This can be incredibly empowering because it opens up new ways of achieving meaningful change.

One of the greatest benefits of intentions is that they tend to lead to more sustainable habits. When we set a specific goal — such as losing 20 pounds or running five times a week — it’s easy to burn out, especially if the goal feels distant or hard to reach. With intentions, the focus is on cultivating a process that feels doable and aligned with your values. For instance, if your intention is to “prioritize health,” you’re less likely to beat yourself up if you miss a day of exercise. The focus remains on the bigger picture: living a healthier, more balanced life. Missing a day doesn’t undo your progress. It simply becomes a part of the journey, and you can start again without judgment.

Intentions also allow for greater flexibility. Goals often feel rigid, and we can become attached to a specific method of reaching them. But with intentions, we have the freedom to try different approaches and adapt as needed. If your intention is to “nurture creativity,” for example, you might try painting, writing, photography, or cooking — all activities that might not have been part of a rigid “creative goal,” but that allow you to express yourself in different ways. This sense of exploration can keep you motivated and engaged, even if the path you’re on looks different from what you initially imagined.

Another reason intentions are so powerful is that they encourage mindfulness. When we set goals, especially ones that are outcome-driven, we tend to focus on what we’ll achieve in the future. But with intentions, we’re encouraged to be present in the moment. By focusing on how we want to show up — whether it’s with more patience, kindness, or enthusiasm — we start to notice the subtle shifts happening in our lives. Each step, no matter how small, becomes a source of progress, not just a means to an end. This mindfulness helps us appreciate the process, rather than feeling that success is only achieved when we hit a specific milestone.

Finally, intentions tap into deeper motivations that come from within. While goals can be externally driven — whether it’s to gain recognition, get promoted, or meet societal expectations — intentions often reflect what truly matters to us. When your intention is to “live with more purpose,” for example, you are guided by your own values, rather than external pressures. This deeper motivation tends to be more fulfilling and long-lasting because it’s rooted in who you are, not just in what you achieve.

Shifting to Intentions

Making the shift from goals to intentions doesn’t mean you give up on achieving things. It simply means you approach the process with more ease and openness. Instead of focusing on a specific result, you start to think about how you want to feel and who you want to become. By grounding your intentions in your values, you create a foundation for growth that is more authentic and sustainable.

Start by reflecting on what matters most to you. Is it health, creativity, connection, or personal growth? From there, you can choose intentions that align with these values. Instead of saying, “I will work out five times a week,” you might choose an intention like “I will find joy in moving my body.” Instead of focusing on the exact outcome of a project, you might set the intention to “enjoy the process of creating and learning.” This way, the focus is on how you engage with the work, rather than the end result.

One of the most beautiful aspects of intentions is that they’re flexible. Life will change, and you’ll change with it. Your intentions can evolve to reflect new insights or priorities, without feeling like you’ve failed or abandoned your plans. This adaptability is key to maintaining a sense of progress, even if things don’t always unfold exactly as you imagined.