The way you approach your mind shapes every part of your life—your choices, your energy, and your resilience. Reflection and intention-setting aren’t just “feel-good” exercises—they actually help your brain prioritize what’s most important, reduce stress, and improve motivation.

Reflection

Helps you identify patterns, both good and bad. 

Take a moment to reflect on the past year.
Ask yourself:

  • What went well and why?

  • What felt challenging? Which of these challenges taught me something valuable?

  • What habits supported my wellbeing—and which didn’t?

Intention-Setting

Intentions are different from resolutions. They are statements about how you want to show up rather than what you want to achieve. 

Examples:

  • “I want to move in ways that energize my body.”

  • “I want to nourish myself without stress or guilt.”

  • “I want to create space for rest and mental clarity.”

SMART Goals

To turn intentions into actionable steps, try using the SMART framework:

  • Specific – clearly define what you want to do

  • Measurable – track progress

  • Achievable – make it realistic

  • Relevant – align with your priorities

  • Time-bound – set a timeframe for completion

For example, instead of saying, “I want to exercise more,” a SMART goal would be: “I will move my body for 20 minutes, 3 times per week for the next month.” Using SMART goals makes intentions concrete, increases follow-through, and helps you see progress.

Gratitude

Practicing gratitude rewires your brain to notice positives, increasing mental wellbeing and motivation. Even 2–3 minutes per day can reduce stress and improve focus.

Key Takeaways

  • Reflection highlights what truly matters

  • Intentions guide decisions and daily habits

  • SMART goals turn intentions into actionable steps

  • Gratitude improves mindset and resilience

Challenge Check-In

✅ Reflect on the past year
✅ Write 1–3 intentions for this year
✅ Choose one SMART goal
✅ Note 3 things you’re grateful for today

Today was about creating clarity. By reflecting on where you’ve been, naming what matters most, and setting intentional, realistic goals, you’ve taken an important first step toward a more aligned year.

Remember: goals don’t need to be perfect to be powerful. Pairing intention with gratitude helps anchor your mindset and builds a foundation you can return to whenever motivation dips.