Setting New Year Intentions: Why Writing it Down Works & The 42% Rule: Science-Backed Tips

Setting Intentions That Actually Stick: Why Writing It Down Works

The beginning of a new season often brings a subtle shift in energy. Not necessarily a dramatic “new year, new you” moment, but a quiet sense of possibility. A chance to pause, reflect, and ask: How do I want to move forward from here?

We believe meaningful change doesn’t come from pressure or perfection. It comes from intention — especially when that intention works with your brain instead of against it.

Why Intentions Feel Different Than Resolutions

Resolutions tend to focus on outcomes: lose weight, save money, work harder. Intentions, on the other hand, focus on direction and values. They ask a gentler question: How do I want my life to feel?

That shift matters. When goals are rooted in values rather than self-criticism, they’re more sustainable — and more compassionate. Intentions give you room to be human while still moving forward.

The Science Behind Writing It Down

Here’s where the neuroscience comes in.

Research shows that people who write down their goals are up to 42% more likely to achieve them. That’s not magic — it’s biology. Writing engages multiple areas of the brain, including those responsible for focus, memory, and decision-making. When you write something down, you’re not just thinking it — you’re encoding it.

Writing also slows your thinking. It gives your brain time to organize ideas, notice patterns, and create clarity. In a world that moves fast, that pause alone can be powerful.

Intention Is About Direction, Not Control

One of the biggest misconceptions about goal-setting is that it requires rigid discipline. In reality, intention works best when it’s flexible.

Life happens. Plans shift. Energy changes. Intention isn’t about forcing yourself down a narrow path — it’s about returning to what matters when things feel messy. It acts like a compass rather than a rulebook.

When you live with intention, you’re more likely to:

• Make decisions aligned with your values

• Experience greater satisfaction and meaning

• Reduce stress caused by all-or-nothing thinking

• Build habits that support long-term happiness

Small Steps Matter More Than Big Declarations

Our brains love progress — especially progress we can see. Small, consistent actions release dopamine, the neurotransmitter linked to motivation and reward. That’s why tiny, achievable steps often outperform grand declarations.

Writing down an intention like “I want to be more present” may lead to small shifts: putting your phone down during coffee, taking a few deep breaths before responding, noticing moments of joy throughout the day. Those moments add up.

Living With Intention Is a Form of Self-Care

At its core, intention-setting is an act of kindness toward yourself. It’s a way of saying, My life matters enough to be lived thoughtfully.

You don’t need a perfect plan. You don’t need to have everything figured out. You just need a starting point — and maybe a pen and paper.

Listen to the full episode:

YouTube: https://youtu.be/Hc-K6vjq9Rg?si=dRerQiaKD4wQw0kf

Spotify: https://open.spotify.com/episode/7qI32AWF9x4PPjD7SgjVPd?si=sarBG7JRTcCeMN6jbMg-Rw

Apple: https://podcasts.apple.com/us/podcast/setting-new-year-intentions-why-writing-it-down-works/id1794665710?i=1000744232847