30 New Year Intentions for Good Health, Joy, and Growth

Here are 30 new year intentions that will make 2026 a year of real change and growth for you.

Most people make resolutions in January.

It’s a cherished tradition for me too, and I can’t imagine going into a new year without setting at least one resolution.

But one thing that most of us don’t do, but definitely should, is set intentions.

If you ask me, this is even more important than setting goals and resolutions.

A resolution is a strict rule, like ‘I will go to the gym five times a week.’ Sounds great, but if you miss even a single day, you feel like you failed at your resolution.

But an intention is a direction, something like, ‘I want to move my body more.’

That immediately gives you options. You can run, lift weights, go for long walks, eat better, or run weekly marathons.

And when you miss a day, you can just continue the next day.

In an ideal world, resolutions would be better, but life is unexpected in real life. You get sick, work gets busy, or sometimes you just need a break.

Since intentions are flexible, they let you adjust your day without feeling guilty.

I am not asking you to ditch resolutions, but adding intentions into the mix might be the way to have a successful year (whatever that may look like to you).

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So, if you’re on board with the idea, then here are 30 new year intentions that you can pick from to have a positive and impactful year ahead.

30 Positive New Year Intentions

Habits and Routines

1. I will build a simple morning routine that feels good.
2. I will make small upgrades to my lifestyle.
3. I will keep my home a little tidier every day.
4. I will move my body regularly.
5. I will choose foods that make my body feel supported.

Peace and Joy

6. I want my mind to feel lighter this year.
7. I will try to respond instead of react.
8. I will let go of expectations that drain me.
9. I will make space for silence.
10. I will protect my emotional energy.

Self-Love Intentions

11. I will talk to myself the way I talk to someone I love.
12. I will forgive myself for the things I’m still learning.
13. I will be patient with my progress.
14. I will allow myself to rest before I burn out.
15. I will celebrate myself more often.

Mindfulness and Gratitude

16. I will notice the small joys around me.
17. I will try to slow down instead of rushing everything.
18. I will pause my thoughts when they start spiraling.
19. I will spend more time in nature.
20. I will practice gratitude without overthinking it.

Growth Intentions

21. I will take small steps toward the life I want.
22. I will learn something new that excites me.
23. I will allow myself to experiment.
24. I will take opportunities that feel aligned.
25. I will follow my curiosity.

Relationships

26. I will choose people who choose me back.
27. I will be more honest about how I feel.
28. I will make time for the people I care about.
29. I will spend less time around people who drain my energy.
30. I will show more care in small and simple ways.

Let’s Make 2026 Intentional

You, of course, cannot run with all these intentions at the same time.

I’d suggest picking the ones that you feel you need the most, and write them in your journal every day until they become second-nature to you.

Here are my intentions for 2026:

• I will make my body stronger by keeping good gut health and moving every day.
• I will not respond to negative people, either out loud or in my head.
• I will handle unexpected moments with calmness and patience.

Three intentions; that’s all. But these are the ones that will change things a lot for me and make my life better.

What about you? Did you find any helpful intentions in the list, or do you need to create your own?

Either way, type your new year intentions out in the comment box. Putting it out into the universe is a good first step!

Read next: 10 Beautiful New Year Habits For The New You