Values-based Intentions

We are now 4 months into the year 2022. It is not too late to reflect on your intentions for the year. In this article, the word ‘intentions’ is used as the meaning of this word goes deeper than the word, ‘resolutions’. Intentions are goals with intended actions. Resolutions tend to focus on things we do not want to do or things we want to avoid (e.g. eating less junk food) and on the final outcome (e.g. losing weight). On the other hand, intentions are part of the process and journey to move towards what we desire. In setting intentions, we commit to taking small daily steps. Intentions reflect specific goals instead of broad and generic goals.

When we make values-based intentions, we make mindful choices – that is, every yes or no we say is aligned with what we value deep inside us. What are values? Our values guide our priorities – values determine who and what matters to us, what we allow in our lives (the boundaries we set for ourselves and others), how we spend time, energy and money, who or what we invest in and decisions we make. Most importantly, values determine the direction we move towards in our lives.

According to Russ Harris (an author and psychotherapist who practices Acceptance and Commitment Therapy), values are your heart’s deepest desires for how you want to behave as a human being. Values are not about what you want to get or achieve; they are about how you want to behave or act on an ongoing basis; how you want to treat yourself, others, the world around you.

If one of our values is connection (to engage fully in what I am doing and be fully present to others), a values-based intention could look like going for a walk with a friend once a week and asking intentional questions to get to know the friend on a deeper level – this is in alignment with the value of connection in the domain of relationships. Another example of an intention is: I intend to honor my needs this year by taking the time to discern the healthiest decision for me in each situation. That could look like saying no to anything that does feel right and and saying yes to things that feel nurturing. This intention is in alignment with the value of self-care (to look after my health and well-being, and get my needs met) in the domain of health.

I invite you to reflect on values that are very important to you. Make a list of your top values in four domains of your life (work, love [relationships], health [physical, psychological, spiritual], and play [rest & recreation]). Then consider aligning your intentions for the year with your values.

This values list and activity sheet can be helpful with this process of setting intentions. Another beneficial resource is the Yearly Compass. Let us approach the rest of this year with values-based intentions that anchor us in the midst of any challenges that may come our way.