Go head first into the new year

We’ve all set New Year’s resolutions that were abandoned by the third week of January. That’s because many resolutions are extrinsically motivated, not intrinsically motivated. Which means they’re generally driven by some kind of external reward, like a lower number on the scale or hitting a race personal record. With intrinsic motivation, you’re driven by an inner desire—by knowing something will make you happy or healthy. Extrinsic motivation is fine for some situations, but it’s trickier to rely on it consistently, since it flames out faster and sometimes relies on externalities outside of your control. When you harness your intrinsic—or internal—motivation to nail those resolutions, you’re more likely to make them stick.

Intention-setting is less about a specific goal and more about a shift in mindset to help achieve that goal. An intention is something you want to manifest in your life or some guiding principle that you want to live by. While resolutions are targeted goals that are either achieved or broken, intentions are broader ideas—think of them like dreams or desires you have for your overall life. Changing the conversation from an endpoint to a journey means there’s a greater likelihood of being successful, without the risk of failure. Instead of setting a goal that is likely to be broken, setting intentions works because they're associated with your hopes and dreams for the future.

Intentions create a shift in mindset to help achieve more long term goals. First, choose a broad goal that’s not as specific as a resolution, like improving health, lowering stress or becoming more mindful or present. Next, get specific about ways to achieve that intention. For example, using less technology, spending more time in nature or meditating. Now plan how to incorporate those efforts into your regular routines. Map your progress by using a journal to make note of your intentions and your successes as the year continues.

Starting therapy is one of the most rewarding things you can do for yourself. That doesn’t mean the process is always easy in the beginning. If you’ve never done it before, knowing how to start therapy can feel overwhelming. Still, the end result can be so rewarding and life-changing that most people agree therapy is worth it.

First, let go of any stigmas you may have about therapy—our society often makes it seem like asking for help with mental health issues is a bad thing. The reality is that deciding that you’re ready to start living your best life, and then actually doing the work, is one of the best things you can do. Before you actually go into the first session, attempt to create an elevator pitch of your reasons for seeking therapy. Try to come up with a succinct, clear, simple explanation that expresses your ultimate goals. For therapy to be successful, you need to be as open and dedicated as possible to the process. The more you put into it, the more benefits of therapy you’ll experience.