By: Alyce Short, LCSW, MBA of Greenhouse Therapy Co.
In today’s society, we are obsessed with getting answers. Whether it be from good ol’ Google, or your new AI-chatbot – we all have a search history a mile-long. However the truth remains that some of the most important questions can only be answered by one source… ourselves.
As a psychotherapist, I dedicate my work to helping clients find their answers. Often through challenging them with the right questions and exploring their inner thoughts, feelings, traumas, fears, hopes and dreams. There is no such thing as the right or wrong time to get on the self-reflection bandwagon, however the beginning of a new year is always a great time to do some inner-work – whether it be on your own or with the support of a professional.
This year, I’m assigning you a personal “theme” that will help guide you on your self-growth journey. This theme can help you ask yourself the right questions, and more importantly, find fulfilling answers that will make you forget all about your favorite search engine.
This year’s theme is: Intention.
What is the significance of intention? What does it mean to be intentional? How do I incorporate intentionality into 2026? Let’s talk about it.
My simple definition of intention is: the conscious act of self-determination. When we are intentional, we possess full awareness and consciousness behind the decisions we make and actions we take. We are both present and active in our day-to-day lives. And we feel more in control of our emotions because we have a more regulated nervous system.
Unfortunately, many of us struggle to be intentional. We live in a society that places value on quantity over quality and maintaining a fast-paced environment filled with quick fixes. Most people wake up and react to their day – answering to an alarm, answering to a notification, answering to a boss. The nervous system is already in survival mode by 9AM. The reality is, our nervous system and body at-large thrive off of slow, thoughtful, and (yeah you guessed it) intentional moments.
My favorite question to ask a client is, “So what are you going to do about it?”. And luckily for you, I am giving you the answers to this one.
Slow down. Remove yourself from autopilot. Spend more time considering how you exist within your body. Many of us carry tension within our neck, back, and shoulders without even realizing it. Take a deep breath, and pay more attention to your body language. Are you presenting calm and collected, or ragged and rigid? Slow down your speech. Take pauses between sentences. Allow yourself to enter a deeper level of thought before speaking thoughts out loud. Not every thought that comes to the front of your mind is meant to be given attention. Be intentional with your words.
Write things down. Write down your goals, the positive thoughts you’d like to occupy your mind, and the positive emotions you’d like to be filled with. We significantly increase the ability to change our world when we use all of our sensory organs to put it into fruition. Write it down, read it to yourself, read it aloud, talk about it with others, and close your eyes to visualize it. When we take these steps, we embed our intentions into our subconscious. It becomes an active part of our world, not just a thought that crosses our minds.
Create meaning with everything that you do. Figure out what you value most, and make small moments happen every single day that reflect your values. The small things leave the biggest impact. Vocalize your feelings to loved ones, offer compliments to strangers, and prioritize self-care by taking that extra 5-minutes in the shower just to enjoy the warmth. When we live with purpose, we are living intentionally.
I challenge you to take this as an introduction to intentional living, and a commitment to strengthening the relationship you have with yourself this year. Allow 2026 to bring lasting improvements that your older self will thank you for.
5 Quick Tips to Make Meaningful, Intentional Changes in the New Year
- Get to know yourself through journaling. If you need a place to start, consider buying a self-reflective workbook such as How to Meet Yourself by Dr. Nicole LePera.
- As each season changes, send out a seasonal text to all of your loved ones. Let them know how much they mean to you and that you’re proud of them.
- If it takes less than 3 minutes to accomplish, do it immediately. Do not let small tasks linger. Do them before they even have the chance to make it onto a to-do list. A clear mind is a healthy mind.
- Invite vulnerability. Don’t run away from your feelings, instead, run toward them. Cry when you feel like it – it’s the best coping mechanism we have.
- Have more fun. Sing in the shower, dance while cooking dinner. Romanticize your little life. Laughter is the second-best coping mechanism we have.
