Williston - (802) 860-4360
Burlington - (802) 657-7990
Shelburne - (802) 985-9360

Ten Tips For Goal Setting & Intentions

It’s a new year, which means new goals, resolutions, and intentions!  A New Year also means pages turned, fresh starts, and brand new beginnings. The start of the year is the perfect opportunity to ditch old habits, and establish new routines.  As a Health Coach, one of the things I discuss with my clients is how to get clear on what you want in order to manifest it into your daily life. It’s important to set clear, obtainable yet actionable steps to reach your goals. In order to do this, I recommend setting an intention. An intention is a plan or commitment to carrying out an action in the future.


Here are my top ten tips on how to get clear on what you want to set yourself up for a year of happiness, health, and success:


Write down your goals and intentions

It’s important to understand what you are working towards. Start small and then work your way up. Set goals that you know you can crush vs goals that are going to discourage you if you can’t accomplish them in the time you were hoping.



It is said that meditation can help lower stress and anxiety levels, which can clear your mind to maintain a focus on what you want. There are hundreds of guided meditation videos to follow on YouTube and free apps in the app store to download. If meditation isn’t of interest to you, try sitting with yourself with your eyes closed for 30 seconds-1 minute and focus on your breathing. Reflect on how you feel after.


Stick to your resolutions

Often times when we begin the year, we set resolutions but have a hard time sticking to them. I recommend setting resolutions that excite you and ones that you can carry out throughout the entire year. Create resolutions that align with where you want to be. Treat your resolutions like you would a goal or intention and be specific with what you want. Be at peace with knowing that it will take time to create new habits and get to where you want to be.


Accept where you are

It’s important to understand that everyone’s journey is not going to be the same. Meet yourself where you are and set small goals for each day.  It could be something like reminding yourself to drink more water or practicing physical activity for 20 minutes during the day. Whatever it may be, it’s important to take the first step.


Set a schedule

Setting a schedule is an important tool to utilize within your day to day life. Blocking out important times each day will help you stay on track to reaching your goals. Having a normal sleep schedule where you are receiving 7-9 hours of sleep each night can aid in weight loss and can create an overall healthy mindset.


Establish boundaries

Take a look at the relationships that you have in your life right now.  Ask yourself, are they serving your highest good?  Are the people you are giving your energy to uplifting you or draining you? It’s important to go introspectively and reflect on all of the relationships you foster in your life. Relationships are one of the largest components that make up our health and well-being. Surround yourself with positive people who want to see you do well and will support all of your endeavors! 



It’s important to express your emotions and feelings when possible. A great way to do this is by writing in a journal. According to Positive Psychology,  it is said that journaling boosts the mood, enhances sense of well-being, reduces symptoms of depression & anxiety, and helps to let go of negative thoughts. When journaling, a good acronym to follow is W.R.I.T.E. (what topic, review/reflect, investigate, time yourself, exit strategically & with introspection).


Get in tune with your “why”

What excites you each day? Ask yourself, why am I striving towards this goal? In order to create and feel happiness, it’s crucial to be in tune with why you have set that intention in the first place. Stay connected to your why and don’t lose sight of it.


Don’t be afraid to ask for help/build your community

Many of us fear reaching out for help because we don’t want to look vulnerable or appear as weak or less than. In reality, asking for help is a great way to build your support system and create a safe environment where you feel okay to share. Seeking others help can make us more confident, successful, and stronger.


Revisit your intentions and goals throughout each month

Check-in with yourself and be honest with where you are. Ask yourself, do these intentions still resonate? It’s okay to change your intention or your goals to fit in with where you are in life.  A good tool to follow when setting or changing your goals is S.M.A.R.T (specific, measurable, attainable, realistic, time sensitive). Hold yourself accountable and don’t be afraid to share your journey with others, it’s always good to have extra support!



If you can follow these tips or begin to implement similar tools into your daily lives, it will make reaching your goals that much easier. Don’t get overwhelmed or bogged down with goal setting, but instead do what feels right for you. Having something to work towards keeps life fun and interesting. Remember to stay focused and always have your goals in your best interest. You can achieve anything that you put your mind to.


Best of luck as you begin this next chapter of your life. I am rooting for you all!