Intentions...

intention (noun): a determination to act in a specific way; a resolve.

The closing of a year is bittersweet. It may be just another day, but it is one that refocuses vision — a day that reminds us of the passage of time and guides us toward contemplation.

What made this year beautiful? Disappointing? What are you proud of? What surprises did it hold? And what have you learned that you can carry into the next?

A new year is a new opportunity, and there is undeniable promise in that.

Every possibility starts with a thought, an intention. It’s exciting to begin that process — setting forth the right intentions to carry us from day to day, week to week, month to month. Yet so many of us, despite our passionate January resolutions, don’t even remember those thoughts a few months later. And that is not a reflection of insincerity.

Whether our intentions are to eat better, work out more, handle stress in a healthier way, be more assertive at work, or spend more time with the people we love — when our actual environment doesn’t change, it can be hard to even stay conscious of these goals. We’re simply carried to the next moment by routine, and often that routine is an old habit we meant to break.

This is where “implementation intentions” come in — they can turn a goal into a new normal.

The power of if-then plans

Implementation intentions are simply “if-then” plans: if I experience situation A, then I will respond with plan B. Through thoughtful rehearsal, we can imagine scenarios, decide how we’ll respond in the most positive, constructive ways, and then live that behavior when the moment arrives.

From making better food choices to keeping our cool in a critical situation, this keeps us on track. Studies have shown, time and time again, that forming if-then plans helps us stay with goal-directed behavior. Instead of forgetting our intentions in the heat of the moment, our goals stay immediate and no longer need conscious effort. It’s so simple, yet effective. Just envision it.

It’s nothing short of inspiring to realize that every great change begins with a simple thought — an intention. And that by envisioning that intention in action, through a variety of possible scenarios, we greatly increase the odds of transforming it into reality. We really do have the power, and the imagination, to make it happen.

I wish you all joy, laughter, and intentions… may they inspire and excite you as they carry you through the year ahead. Happy New Year!