Compassionate Intentions for the Year Ahead Worksheet
A Gentle Alternative to New Year Resolutions
This worksheet is an invitation to pause, reflect, and set intentions that are kind, realistic, and supportive — rather than driven by pressure, shame, or the need to fix yourself.
You do not need to complete this all at once. You may return to it throughout the year. There are no right or wrong answers.
Before You Begin: A Gentle Reminder….
You are not a project that needs improvement.
Change does not need to be dramatic to be meaningful.
Intentions are flexible, not pass/fail.
You are allowed to meet yourself where you are.
Take a few slow breaths before you begin.
1. Reflecting on the Year That’s Passed - Without judgement, gently consider:
What has the last year been like for me?
(Emotionally, physically, relationally, practically)
What felt particularly hard or draining?
What helped me cope, even in small ways?
What am I proud of surviving, managing, or showing up for?
(This can include simply getting through difficult days.)
2. Noticing What You Need More Of - Rather than asking “What should I change?”, try asking:
When I feel more supported, I usually have more of…
(e.g. rest, structure, nourishment, reassurance, movement, connection, quiet, creativity)
When I feel overwhelmed, what is often missing?
If I listened to my body and nervous system, what might they be asking for this year?
3. Choosing a Compassionate Theme
Instead of a goal or resolution, choose one gentle theme for the year.
Examples:
Gentleness
Consistency over intensity
Nourishment
Rest
Curiosity
Self-trust
Compassion
Permission
My theme for the year ahead is:
Why this theme feels supportive for me right now:
4. Setting Compassionate Intentions (Not Rules)
Intentions describe how you want to relate to yourself, not how you must behave.
Complete any of the following that feel helpful:
This year, I want to practise responding to myself with…
·
·
When things feel difficult, I want to remind myself that…
·
·
An intention I’d like to hold gently is…
·
·
I am giving myself permission to…
Supporting Yourself When Life Gets Hard - Because difficult moments are a normal part of being human.
When I feel overwhelmed or stuck, what might help even a little?
(e.g. eating regularly, asking for support, lowering expectations, grounding, resting)
Who or what can I turn to for support?
A phrase or reminder I can return to when self-criticism shows up:
6. Releasing Unhelpful Pressures
Sometimes intention-setting also means letting go.
This year, I am gently releasing the pressure to…
Expectations or rules that no longer serve me:
7. A Closing Reflection
Complete any that resonate:
·
This year, I want to treat myself as someone who deserves…
Even if I struggle, I am still allowed to…
One kind thing I can offer myself as this year begins is…
Final Note
You do not need to do more, be better, or try harder to be worthy of care.
Healing, growth, and change often happen quietly — through consistency, compassion, and patience.
You are allowed to take this year at the pace your nervous system can manage.
