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Setting Intentions for 2026: A Kinder, Clearer Way to Grow

By Jennifer L. Rowe, LCSW

Journey Life Balance • www.journeylifebalance.com

Instagram: @journeylifebalance

January brings so much pressure to reinvent ourselves — new year, new you, right? Except most of us are already exhausted before February arrives.


That’s why I’ve never been on Team New Year’s Resolutions. Resolutions tend to be rigid, unrealistic, and often fueled by guilt or comparison. They focus on perfection rather than progress.


Intentions, however, create a different kind of energy . They’re grounded. They’re compassionate. They help you move toward the person you want to become, without demanding that you overhaul your entire life overnight.


What Is an Intention?

An intention is the theme or energy you want to cultivate in your life. It’s the direction you choose — not with pressure, but with purpose.

Intentions can be:

• a dream you want to nurture

• a mindset shift you want to practice

• a feeling you want more of (peace, clarity, joy, confidence)

• a lifestyle rhythm you want to build

• a habit you want to strengthen slowly


They can be as small as:

• eating breakfast at home instead of speeding through a drive-thru

• reading one book a month

• listening to a meaningful podcast on your commute

• protecting your nighttime routine

• spending more time with people who feel safe and grounding


Intentions are approachable because they meet you exactly where you are.


The Magic Wand Question


One of my favorite therapeutic tools is the “magic wand question”:


“If everything in your life were magically fixed overnight, what would tomorrow morning look like?”


This removes shame, fear, and limitations long enough for you to imagine:

• Would you go back to school?

• Change careers?

• Build a calmer nighttime routine?

• Exercise with a friend?

• Ask for help more often?

• Sleep better?

• Communicate more openly?


Whatever comes up is often a clue to your true intentions for the year.


Turning Intentions Into Real Steps

Once you understand your intention, you can support it with compassionate, doable actions.


Some people appreciate the SMART Goal structure:

  1. Specific

  2. Measurable

  3. Achievable

  4. Relevant

  5. Time-bound


Others prefer a gentler framework where the intention guides the behavior.


For example:

Intention: “I want a calmer night routine.”


Possible Steps:

• Change out of work clothes immediately to signal your brain that the day is over

• Pre-cut vegetables on Sundays to reduce weekday overwhelm

• Limit screen time after work to 30 minutes

• Read, stretch, listen to soft music, or do bedtime yoga

• Shower at night to give your mornings more ease


Start with one. Add gradually. Rushing your goals defeats the purpose of intention-setting.


Supporting Your Intentions With Journaling

Journaling is one of the strongest tools for intention-setting because it allows you to slow down long enough to hear what you actually want.


Two of my journals were specifically designed to help with this.


Intentions Journal — By Jennifer L. Rowe (Adult Edition)


Digital download:


For a soft cover of this journal, go to:



This journal helps you:

• explore what you want more of

• reflect on your values• release stress and mental clutter

• build consistency with gentle daily/weekly prompts

• identify exactly what you’re working toward in your emotional and personal life


It is perfect for adults navigating career, self-worth, identity shifts, burnout patterns, relationships, and the pressure to “do more.”


Intentions, Hopes, Dreams Journal — By Jennifer L. Rowe (Teen Edition)


For a digital download of the journal:


For a soft cover of this journal go to:



Created for teens who are overwhelmed, overstimulated, or stretched thin by expectations.


This journal gives young people space to:


It’s a grounding tool for teens who need support growing at their own pace.


Creating a Timeline That Supports YOU

The most sustainable intentions begin small:

  • Start with one step

  • Add slowly over time

  • Celebrate progress, not perfection

  • Adjust when life shifts


You can “stack” habits (“After I brush my teeth, I write one line in my journal”) or use bedtime mode on your phone to reduce overstimulation.


Tiny steps compound into meaningful change.


Why Intentions Work

Intentions work because they help you:

✨ grow gradually

✨ break patterns with compassion

✨ build confidence through small wins

✨ reduce shame-based goals

✨ create a year rooted in meaning, not pressure


When your actions align with your intentions, the year feels gentler — and more like your life.


2026 New Year Intentions Workshop

If you want support, structure, and community as you set your intentions for the year, join me for:


New Year Intentions Workshop - For teens • college students • adults


👉 Register:


We’ll explore:

  • the magic wand question

  • your core intentions

  • small steps that support them

  • your Hope Letter for 2026

  • realistic habit-building strategies

  • gentle emotional tools for the year ahead


Final Reflection

You do not have to reinvent yourself this year. You just have to meet yourself where you are — and decide how you want to show up.


Small steps count. Compassion counts. Your intentions count.


Here’s to a grounded, hopeful, intentional 2026.

You deserve a year that feels good.

— Jennifer

 
 
 

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