As the calendar turns and the “new year, new me” energy fills the air, many of us fall into the trap of the long-resolution list. We want to be more productive, eat better, lead more effectively, and somehow find more time for our families—all at once. Instead of overwhelming yourself with a dozen SMART goals that might lose their shine by February, I want to invite you to a simpler, more profound practice: choosing a Word/phrase for the Year and a Feeling for the Year.
Why We Should Do This
Traditional resolutions often feel like a “to-do” list, which can quickly become a “to-shame” list if we miss a day. Choosing a single word or short phrase and a specific feeling shifts the focus from doing to being. And remember, we are human beings – not human doings.
- It Creates a Mental Filter: When you have a guiding word (like Expansion or Grace), it becomes the lens through which you view your decisions. Before you take on a new project or say yes to a commitment, ask yourself: “Does this align with my word?”
- Emotional Intelligence (EQ) in Action: By choosing a Feeling of the Year, you are practicing high-level self-awareness. It allows you to check in with yourself daily. If your feeling is Serenity, but you find yourself in a state of constant rush, you have an immediate internal signal that it’s time to adjust.
- Simplicity Stickiness: You might forget the third bullet point of your five-year plan, but you won’t forget the word “Resilience.” It becomes a mantra you can carry in your pocket.
How to Do This
Choosing your word and feeling shouldn’t be a stressful exercise. It’s an act of listening to your inner coach.
- Reflect on the Past Year: Look back at your journal. Where did you feel the most friction? Where did you feel the most joy? If you felt “trapped” last year, maybe your word for this year is Freedom.
- The “Values” Exercise: Identify your core values. If you value “Connection,” perhaps your feeling of the year is Belonging.
- Visualize the Outcome: Close your eyes and imagine it is December 31st of this coming year. You are looking back with a sense of immense pride. What is the one word that describes how you lived? That is your Word.
- Use your Strengths: Use one of your strengths to focus on for the entire year. Remember, living a strengths-based life means we are more likely to experience a better quality of life.
And More: Bringing It to Life
Once you have your word/phrase and feeling, don’t let them hide in your journal. You need to make them visible to keep your journey on track.
- The Visual Anchor: Create a vision board or even a simple sticky note on your monitor or bathroom mirror. Use colors that represent your feeling. If your feeling is Vibrant, use bright oranges and yellows.
- Journal Prompts: At the end of each week, ask yourself: “How did I embody my word this week? When did I feel my chosen feeling?” * Share Your Intentions: There is power in community. When we share our intentions, we invite others to support us.
My personal Word/phrase for the Year is Financial Freedom, and my Feeling is Lightness. After a year of losing 50 pounds, I want to feel mentally and emotionally lighter as well as physically. I want to ensure every step I take is intentional and that I’m not forcing results but allowing them to flow freely.
What is your Word and Feeling for the year? I would love to hear from you. Share them in the comments below, and let’s support each other in making this a year of true reflective growth!
If you’re struggling to find your word, join us for our next “Power of Journaling” class on January 28th where we help you uncover your unique path and get what you want out of life!
#journaling #goalsetting #wordfortheyear #self-development
