Rethinking Resolutions: Setting Intentions for a Meaningful New Year

Vassia Sarantopoulou, founder of and head psychologist at AntiLoneliness

is a mentor and business coach for therapists at The Therapy Business Circle and an international speaker specialised in burnout and perfectionism recovery. She gave an impactful talk at the Volunteer the Hague’s Autumn 2025 Mix and Match Volunteer Job Fair entitled ‘Rethinking Resolutions: Setting Intentions for a Meaningful New Year.’

Her presentation invited people to move away from conventional rigid New Year’s resolutions and instead create meaningful intentions that are rooted in values, instead of self-imposed pressure, perfectionism, or external expectations. Many people aim at losing some weight, finally get a promotion or find a better job this time of the year which makes them experience additional stress.

Why does this matter? Traditional resolutions often fail because they focus on outcomes without addressing why these goals matter. For high-achievers and perfectionists, this can reinforce burnout, guilt, and self-criticism. The power of intentions is how they shift the focus from performance to alignment, they make us plan how we want to live, not just what we want to achieve. 

Photo credit: Michel Heerkens Fotografie

Here are some steps that she recommends you follow to set your intentions this year.

Zoom out: find your Life Compass

Reflect on your key life areas (physical health, mental health, career, relationships, finances, community, etc.) and identify which areas need immediate attention. 

Choose priorities

Instead of changing everything, select two key life areas to focus. Do encourage realism, sustainability, and self-compassion. 

Clarify your “Why”

Explore why this area matters, how it would improve your life and why it deserves time, energy, and resources This will deepen your motivation and lowers your chances of quitting.

Understand the difference

Goals are specific outcomes whereas resolutions require behavioral intentions and values work as your inner compass. True change happens once goals and habits are anchored in values. 

Shift from values to intentions

Identify your values (personal and professional). Set goals aligned with those values, translate them into meaningful intentions and show how your intentions can be supported by small, realistic habits. 

What makes intentions different from resolutions

Intentions are directional, they are not perfection-based. They focus on how you show up, not just what you accomplish. They allow flexibility, compassion, and course correction which is especially important for people prone to burnout. 

Do you want to start the new year in a meaningful way? Choose intentions over pressure and let values guide goals, not fear or comparison. Build habits that clearly support what matters most and revisit intentions regularly and reflect, rather than judge.