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Post | January 2026 | 2 min read

Rethinking Resolutions: Setting Intentions for a Meaningful New Year

Written by

Lucie Cunningham
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. 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.

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. 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.

Volunteer to act on your intentions!
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Do you live in The Hague as an international and want to acquire some basic Dutch or improve your existing Dutch? Volunteering a great way to practrice comprehension, small talk and better understand local culture.

How to learn Basic Dutch through volunteering in The Hague

Ask anyone who has tried to learn Dutch in a classroom, and they'll tell you the same thing: the textbook takes you only so far. You can memorise verb conjugations and drill vocabulary for months, but the language stays flat and distant until you use it with real people, in real situations, about things that actually matter. This is where volunteering quietly does what no course can. In The Hague, offering your time is one of the most natural and rewarding ways to grow into the language and the culture, even if you begin without speaking a word of Dutch. You can start in a language you already have by joining the free Volunteer The Hague volunteer pool! One of the biggest fears that newcomers carry is that they can't contribute until their Dutch is "good enough." The reassuring truth is that you don't have to wait. The Hague is one of the most international cities in the Netherlands, home to embassies, international courts, expats, and organisations that work across many languages. Plenty of volunteer roles are carried out in English, or in whatever language you and the people around you share. This is why Volunteer The Hague was created, to empower people who speak other languages than Dutch to find volunteer vacancies that require no fluency in Dutch. Starting in another language isn't a compromise, it's a doorway. It lets you become useful and connected from day one, while Dutch slowly builds in the background. You show up, you help, you belong, and the language follows. Fluency grows through repetition and context What makes volunteering such a powerful teacher is that it surrounds you with the same words, phrases, and rhythms again and again. If you help in a community kitchen, you'll hear how people greet each other, ask for the salt, and say goodbye, every single week. If you sort donations at a charity shop or help at a neighbourhood centre, you pick up the practical vocabulary of everyday Dutch life: numbers, directions, small talk, polite requests. This is language learning with context attached. Instead of memorising a list of words, you learn them tied to a moment, a person, a task. That's how the brain actually holds on to a language. Over time, the Dutch you hear stops being noise and starts being meaning. You begin to catch the gist, then whole sentences, then you find yourself replying without translating in your head first. Colleagues and the people you serve tend to be patient and encouraging, too. In a low-pressure, friendly setting, you feel safe making mistakes, and mistakes are exactly how fluency is built. A volunteer environment forgives the wrong article or the fumbled word, because everyone can see you're there to help. Reading the unwritten rules Language is only half of fitting in. The other half is culture, the unspoken norms that shape how people behave, and these are almost impossible to learn from a book. Volunteering puts you right inside them. You'll notice how direct Dutch communication tends to be, and learn not to take plain-spokenness as rudeness. You'll see how seriously appointments and agreements are taken, how meetings often start and end on time, and how the famous Dutch calendar culture works in practice. You'll observe the value placed on egalitarianism, that the coordinator and the newest volunteer often speak to each other as equals, and the way decisions are frequently talked through until everyone has had a say. You'll pick up smaller customs too: bringing something to share, the rhythm of coffee breaks, how birthdays are celebrated, and why the whole room might congratulate you when a family member has good news. Absorbing these norms by living them helps you move through daily life in The Hague with far more ease and confidence. A community that carries you forward Perhaps the greatest gift is the network you build. The people you volunteer alongside become a real social circle, and that circle is where the deepest learning happens. They correct you gently, invite you to things, explain the joke you didn't get, and cheer on your first full Dutch conversation. Motivation matters enormously in language learning, and nothing motivates like relationships. When you care about the people around you, you want to understand them, and that desire pulls your Dutch forward faster than any deadline. So don't wait until your Dutch is perfect. Start volunteering in whatever language you have. The fluency, and the sense of belonging, will grow from there. One day when you are much more fluent in Dutch consider applying for volunteer vacancies in our sister volunteer programme Den Haag Doet. Visit Volunteer The Hague’s online volunteer vacancy platform to start your volunteer journey in your new city!
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Consider becoming a buddy in The Hague, volunteering to support a lonely or vulnerable person can be emotionally and culturally rewarding! Vist the Volunteer The Hague's online vacancy platfor to find a buddy role.

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