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Setting Intentions, Not Resolutions: A Fresh Start Guide

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Lesson Plan

Setting Intentions, Not Resolutions Lesson Plan

Guide adult students in reflecting on the past year and setting meaningful intentions for the new year, fostering growth and self-compassion instead of restrictive resolutions.

This lesson helps students move beyond the cycle of broken resolutions, encouraging sustainable personal growth through self-compassion and adaptable intentions. It promotes a healthier, more positive approach to goal setting.

Audience

Adult Students

Time

60 minutes

Approach

Introspective session using guided reflection and journaling to identify core values and create actionable intentions.

Materials

Whiteboard or projector, Markers or pens, Reflection Journal, Intention Setting Worksheet, and Fresh Start Slide Deck

Prep

Preparation

15 minutes

Step 1

Introduction & Hook: Resolutions vs. Intentions

10 minutes

  • Begin by asking students to share their experiences with New Year's resolutions (successes, failures, feelings). (5 min)
    - Introduce the concept of 'intentions' as a more compassionate and flexible alternative to 'resolutions.' Use the Fresh Start Slide Deck (Slides 1-3). (5 min)

Step 2

Guided Reflection: Looking Back

15 minutes

  • Distribute the Reflection Journal. (2 min)
    - Guide students through the prompts on past year's achievements, challenges, and lessons learned. Emphasize a non-judgmental approach. Use the Fresh Start Slide Deck (Slides 4-6) to display prompts. (13 min)

Step 3

Identifying Core Values: What Truly Matters?

10 minutes

  • Facilitate a brief discussion on recurring themes from their reflections. (3 min)
    - Introduce the idea of core values. Provide examples and encourage students to identify 1-3 personal core values. Use the Fresh Start Slide Deck (Slides 7-8). (7 min)

Step 4

Setting Intentions: Looking Forward

15 minutes

  • Distribute the Intention Setting Worksheet. (2 min)
    - Explain how to craft intentions based on their core values, focusing on growth and presence rather than strict outcomes. Guide them through the worksheet. Use the Fresh Start Slide Deck (Slides 9-11). (13 min)

Step 5

Sharing & Accountability (Optional)

5 minutes

  • Invite students to share one intention with a partner or the class (if comfortable). (3 min)
    - Discuss strategies for revisiting and adapting intentions throughout the year. (2 min)

Step 6

Conclusion: A Fresh, Compassionate Start

5 minutes

  • Summarize the benefits of intention setting. (2 min)
    - End with an encouraging message about self-compassion and continuous growth. Use the Fresh Start Slide Deck (Slide 12). (3 min)
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Slide Deck

Resolutions vs. Intentions

What comes to mind when you hear 'New Year's Resolutions'?
- Pressure?
- Excitement?
- Disappointment?

Welcome students and introduce the topic. Ask them to think about their past experiences with New Year's resolutions.

The Resolution Trap

Resolutions can feel like…
- A strict rule book
- Focused on what you lack
- Setting yourself up for 'failure'

Explain the common pitfalls of resolutions – often rigid, outcome-focused, and based on perceived flaws.

Embrace Intentions

Intentions are different:
- Flexible and growth-oriented
- Rooted in your values
- Focused on how you want to be and show up

Introduce intentions as a more mindful and empowering alternative. Emphasize growth, presence, and self-compassion.

Time to Reflect: The Past Year

Let's take a moment to look back at the year that's ending.

Transition to the reflection phase. Encourage a gentle, non-judgmental approach to looking back.

Past Year: Achievements

Prompt 1: What are 2-3 accomplishments you are proud of from the past year, big or small?

Take a few minutes to write in your Reflection Journal.

Display the first reflection prompt. Give students time to write in their journals. Circulate and observe.

Past Year: Challenges & Lessons

Prompt 2: What was a significant challenge you faced, and what did you learn from it?

Continue writing in your Reflection Journal.

Display the second reflection prompt. Remind students it's about learning, not dwelling.

Discover Your Core Values

What drives you? What truly matters to you?
Examples: Creativity, Connection, Growth, Courage, Joy, Authenticity, Compassion

After a brief discussion, introduce the concept of core values. Provide examples to get them thinking.

Your Guiding Stars

Prompt 3: Identify 1-3 core values that you want to guide you in the new year.

Write these down in your Reflection Journal.

Encourage students to narrow down to their most important values.

Crafting Meaningful Intentions

Now, let's look forward.
How can your core values help you craft intentions that are:
- Action-oriented
- Present-focused
- Flexible

Explain how to formulate intentions using their core values. Emphasize process over outcome.

Your New Year, Your Intentions

Prompt 4: For each core value, write one intention. Use the Intention Setting Worksheet to guide you.

Example: If 'Connection' is a value, an intention might be: 'I intend to be fully present in my conversations.'

Display the intention-setting prompts. Guide them through the worksheet.

Nurturing Your Intentions

Intentions are not set-it-and-forget-it!
- Revisit them regularly
- Adapt as you grow
- Practice self-compassion

Give practical advice on keeping intentions alive.

A Fresh, Compassionate Start!

You are ready for a new year of growth, learning, and self-compassion. Embrace the journey!

Conclude the session with an uplifting message.

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Journal

Reflection Journal: Looking Back & Discovering Values

Part 1: Reflecting on the Past Year

Take some quiet time to thoughtfully consider the prompts below. There are no right or wrong answers, only your authentic experiences. Be kind and compassionate with yourself as you reflect.

1. Achievements & Joys

What are 2-3 accomplishments, big or small, that you are proud of from the past year? What moments brought you joy, satisfaction, or a sense of peace?













2. Challenges & Lessons Learned

What was a significant challenge you faced in the past year? How did you navigate it? What valuable lessons did you learn from this experience?













3. Growth & Change

How have you grown or changed as a person over the past year? What new perspectives or strengths have you developed?













Part 2: Discovering Your Core Values

Consider what truly matters to you. What principles or qualities do you want to embody and guide your actions?

4. Identifying Core Values

List 3-5 words that represent your deepest values (e.g., authenticity, connection, courage, creativity, well-being, growth, kindness, integrity, joy). Which 1-3 resonate most strongly with you for the new year?







My top 1-3 core values for the new year are:







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Worksheet

Intention Setting Worksheet: Your Fresh Start

Now that you've reflected on the past year and identified your core values, let's craft some meaningful intentions for the new year. Remember, intentions are about how you want to be and show up, rather than strict, outcome-based resolutions.

Instructions:

  1. Recall Your Core Values: Look back at your Reflection Journal and write down the 1-3 core values you chose for the new year.
  2. Craft Your Intentions: For each core value, write a present-focused, action-oriented intention. Think about what actions or mindsets will help you embody that value. Focus on what you will do or how you will be, not just what you will achieve.
  3. Brainstorm Actions: For each intention, list 1-2 small, concrete actions you can take to support it.

My Core Values for the New Year:







Crafting My Intentions:

Core Value 1: [Your Core Value Here]

My Intention: I intend to...





Supporting Actions:





Core Value 2: [Your Core Value Here]

My Intention: I intend to...





Supporting Actions:





Core Value 3: [Your Core Value Here]

My Intention: I intend to...





Supporting Actions:





Staying Connected to My Intentions:

What is one way you will remind yourself of your intentions throughout the year (e.g., sticky notes, daily check-ins, telling a friend)?






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Setting Intentions, Not Resolutions: A Fresh Start Guide • Lenny Learning