This is a blog post about how to start a journal for the new year. But it’s actually much more than that. It’s a guide, a path, a seed planted in your brain, a spark of life or creativity, that makes you realise that you can change your life. That life can be different to how you want it to be, or how it is right now.
The one thing that will help you change your life, keep you on track so that you get there, help encourage you when you want to stop and see the results that you want to see in your life is this:
Consistency.
Believe me, I’ve learned this through bitter experience and I want to save you the self defeating, time wasting attempts at outwitting consistency in favour of something else. For years I tried to beat consistence with energy. I thought, I’m a high energy person, I’ll just go at the day and get as much done as I can, work long hours, work the weekends, all the things. That’s how I’ll crack my goals.
And that didn’t work.
So I’m saving you the time.
Consistency is what you need.
So this is the beauty of journaling, and the thought of starting a journal in the new year. Your journal is so much more than a place to write your thoughts and ideas, although that alone is enough to make it an object of great value.
The beauty of journaling is how it encourages you to be consistent. Your journal will teach you to be consistent. There it is, waiting for you every day, anticipating your first entry.
What do you want to be consistent with?
And what will your entry be?
Your weight today?
Your bank balance today?
The weather today?
How you feel about the world today?
Your exercise for the day?
The chances are really really high that whatever you track will be successful. Because tracking and consistency in tracking are what’s going to get you results.
Will there be disappointments? Yes, probably.
Will there be wins that barely move the needle? I think so.
Will you get there in the end? If you stay consistent, you will, yes.
Buy now!
The Journal Library 2025 Journal
The ‘all you need’ journal and planner for 2025
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and get your 50% autumn discount!
Goals New Year Inspiration
New year is the classic time to start afresh isn’t it? I also think that Easter is a great time to start afresh, especially if you have given something up for Lent. Plus the weather is better and it’s spring and everything feels fresh and new. Starting afresh in January can be quite hard, the weather isn’t at its best, unless you’re in the southern hemisphere, the days are short, it can be hard to be motivated and there is a distinct lack of sunlight.
However the new year does inspire us to start anew on January 1.
The question is, what are your goals, what do you want from this year?
Let’s go through a few options and approaches you can use.
New year planning goals setting
We’re going to concentrate on one year, this next year.
This isn’t just another to-do list or set of resolutions. Think of it as a roadmap—something that will guide you through the next twelve months, helping you create real change, not just in your daily habits but in the way your life looks and feels.
A year may not seem like much time, but when you’re intentional about it, so much can change. The key is to focus on setting goals that truly matter to you, goals that light a fire inside you.
It’s tempting to write down what you think you should achieve, but the real transformation happens when you focus on what will make your heart beat faster, the things that will give you a sense of accomplishment beyond just checking off boxes.
So, what is it that you would like to achieve?
Here are some different ways of formulating your goal for the year:
General Goals New Year
Straightforward goal setting at the start of a new year gives you a clear focus for the months ahead. It’s like starting with a clean slate, where anything is possible, and you can intentionally shape how your life will unfold in the coming year. The advantage? You get to define your own path and create momentum toward meaningful change. Here is a quick and easy ways 3 step action point series to decide on and set your goals:
3 step Action Point series:
1. Reflect on the Past Year
Before setting new goals, look back at what worked and what didn’t last year. What goals did you achieve, and which ones need revisiting? Use these reflections to guide your 2025 goals.
2. Pick a Theme for the Year
Instead of choosing random goals, decide on an overarching theme (e.g., personal growth, health, or financial freedom) that ties all your goals together and gives them a cohesive purpose.
3. Set SMART Goals
Ensure each goal is Specific, Measurable, Achievable, Relevant, and Time-bound. This approach makes your goals tangible and increases your chances of success. I’m not a huge fan of SMART because it drains me of energy, but it’s such a good discipline to learn to master and then to stick to, because, yes, consistency is king. Or queen.
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The Journal Library 2025 Journal
The ‘all you need’ journal and planner for 2025
Shop it in my Etsy store
and get your 50% autumn discount!
2025 Goals list
Of course you don’t have to go through the 3 step action series to decide on your goals. You can just make a list and decide.
If you want to do that, then open your journal and just make the list.
I think the internet is great. But sometimes we get this impression that before we do something, do anything, we need to take a course, get an idea validated, join a community, share an idea.
But really we don’t need to at all.
We just need to make a decision and then fulfil that decision.
Yes, everyone online, including me!, will help you. But just decide.
It can be audacious, ridiculous, daring, bold or whatever you want.
But it’s something personal that you want, need or want to see come to life.
So go on, decide.
Then make a list, and off we go!
Wellness Goal Ideas
Before we go any further I just want to say that, on the subject of goal setting, you can set wellness goals in addition to ‘do’ goals where you get something done. Being well, increasingly, is becoming a priority for us. That’s because, in brief, we’ve all become burnt out with the exhaustion of trying to live life at a pace that does not suit us! We go, go, go and think that there will be no repercussions. We think we are like machines, and in a way we are. But in another way, we really aren’t.
So if you have a lot of ‘do’ goals, can I recommend you give yourself some wellness goals too?
If you’d like a few wellness goals ideas, I’ve prepared some for you here:
10 Wellness goals ideas
Daily Meditation Practice
Commit to starting or maintaining a daily meditation habit, even if it’s just for 5-10 minutes. This helps reduce stress, increase mindfulness, and improve emotional resilience.
Drink More Water
Set a goal to increase your water intake throughout the day. Staying hydrated is key to maintaining energy levels, promoting healthy skin, and supporting overall bodily functions.
Improve Sleep Quality
Focus on getting 7-8 hours of sleep each night. Set up a relaxing bedtime routine, limit screen time before bed, and aim for consistent sleep and wake times to improve your sleep quality.
Practice Gratitude Daily
Start a daily gratitude journal, where you list 3 things you’re thankful for every day. Practicing gratitude boosts mental health, positivity, and emotional balance.
Move Your Body for 30 Minutes a Day
Whether it’s walking, yoga, or strength training, commit to 30 minutes of physical activity daily to improve both physical and mental health.
Reduce Screen Time
Set a goal to limit non-essential screen time, especially on social media. Use that time for activities that nurture your mind and body, like reading, creative hobbies, or spending time in nature.
Eat More Whole Foods
Prioritise eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. This helps improve energy, digestion, and overall well-being.
Prioritize Mental Health Check-ins
Schedule monthly mental health check-ins with yourself or a professional to assess how you’re feeling and make adjustments. Taking time to focus on mental health is crucial for long-term wellness.
Develop a Mindful Morning Routine
Create a calming, intentional morning routine that sets a positive tone for your day. This could include stretching, journaling, or simply taking a few moments to plan your day mindfully.
Unplug for One Day a Week
Commit to a digital detox by unplugging from devices for one full day each week. This gives your mind and body a chance to reset and helps reduce stress from constant digital consumption.
90 days goals ideas / 3 month goal ideas
Many people like to split up their year into 3 month/quarter or 90 day increments and then treat those smaller increments as if they are a whole year. So you go all in for that shortened time period, make only a small number of goals, between 1 and 2 maybe and then really double down and go all in on achieving them.
I am currently experimenting with this myself and have done so in the past. For me, I’ve found that it takes a certain amount of acclimatisation to this new way of thinking. I’ve not been entirely successful in setting out my goals like this. My current attempt is my second attempt and I am definitely seeing the value in it this time around even if my attempts aren’t perfect.
I think these 90 day or 3 month goal ideas can be great if you want to achieve something specific. Setting any time period is great if you want to achieve something specific.
If you’re not familiar with 90 day/3 month goal setting, or if you need a recap, here’s a brief outline of the process:
Step 1: Define One Main Goal
Choose one primary goal that you want to focus on for the next 90 days. Make sure it’s specific, measurable, and something that excites or motivates you. Whether it’s a personal, health, or career-related goal, ensure it aligns with your bigger vision.
Example: Instead of “get in shape,” a better goal would be “complete a 30-minute workout 4 times a week for 90 days.”
Step 2: Break It Down into Weekly Milestones
Divide the 90-day goal into smaller, weekly action steps. This makes your larger goal feel more achievable and gives you clear direction each week. Aim for 12 milestones, each one bringing you closer to the final outcome.
Example: If your goal is fitness, Week 1 could be about establishing a workout routine, Week 2 might involve improving your diet, and Week 3 could be focused on tracking progress. Keep going like this until you reach Week 12.
Step 3: Track Progress and Adjust as Needed
Set a weekly check-in to review your progress. Are you meeting your milestones? What needs adjusting? Don’t be afraid to tweak your plan if necessary, and celebrate small wins along the way to keep your momentum strong.
Example: If you struggled with consistency in Week 2, re-evaluate your workout schedule and maybe reduce the intensity but keep the habit going. The goal is progress, not perfection!
Buy now!
The Journal Library 2025 Journal
The ‘all you need’ journal and planner for 2025
Shop it in my Etsy store
and get your 50% autumn discount!
Intention setting
The Power of Setting Intentions (Instead of Goals):
What Are Intentions?
While setting goals is often about achieving specific outcomes, setting intentions is more about guiding your life with purpose and focus. Goals are results-oriented—they’re measurable and often tied to a timeline, but intentions go deeper. They focus on how you want to be, live, and show up every day. When you set an intention, you’re creating a mindset that influences your actions and choices. It’s about living with purpose, not just chasing metrics.
What Are Intentions?
Intentions are the foundation for purposeful living. Unlike goals, which tend to be external achievements (“lose 10 pounds,” “get promoted at work”), intentions are more internal and reflect how you want to feel or what kind of energy you want to bring into your life. They centre on the present moment and guide how you experience your day-to-day, allowing you to connect more deeply with your personal values.
Example: Instead of setting a goal like “exercise for 30 minutes daily,” an intention could be “honour my body and well-being today.” This shifts the focus from ticking a box to cultivating a mindset of self-care and mindfulness.
Daily or Monthly Intentions: Setting the Tone for Your Life
Setting intentions can happen at different intervals, and both daily and monthly intentions have their benefits. Daily intentions allow you to start each morning with a sense of clarity and purpose, while monthly intentions can guide your overall direction as you work towards a larger life vision.
How to set an intention – Intention Ideas
Here are a few powerful ways to set intentions:
1. Start Each Day with a Focus
When you wake up, take a few moments to decide what kind of energy or mindset you want to bring into the day. This can be as simple as saying to yourself, “Today, I will be patient,” or “I will approach challenges with a calm mind.” It helps you stay centred throughout the day, no matter what comes your way.
2. Reflect at the Beginning of Each Month
At the start of every month, set an intention that aligns with the upcoming challenges, goals, or experiences in your life. Maybe your intention for the month is “practice self-compassion” or “approach my work with curiosity.” These monthly intentions keep you aligned with your personal values and help you navigate bigger shifts over time.
3. Use Affirmations and Journaling
One of the best ways to reinforce your intentions is through affirmations or journaling. Write down your intention each morning in your journal, or repeat it as an affirmation during meditation. These practices help ground your intention, making it a central part of your day.
Intentional living quotes
You can create your own intentional living quote or mantra. I’ve created my own and here are four below to inspire you:
New year words – my word for the year
Finally, I want to talk about one of my favourite new year activities each year, and that is new year words – specifically choosing my word for the year. These single words can really carry you through the year and act as a short but powerful reminder of your intention for the year and how you want to act and carry yourself through the next 12 months. They can also be an abrupt reminder that you might not be on track. I am reminded of my word for this year: strong – both physically and mentally. The physical side needs some work before the end of the year.
So if you’d like to set a word for the year or find out a bit more about whether a word for the year would suit you, here’s a brief low down:
How to Set Your Word for the Year
Choosing a word for the year is a powerful way to focus your energy and intentions. It acts as a guiding light, reminding you of what you want to prioritise and embody throughout the year. Instead of setting a list of resolutions, this single word can help shape your decisions, habits, and mindset.
Action Steps to set your word for the year
Reflect on Your Values and Goals
Reflect on the areas of your life that you want to nurture or change, and let your word arise from that reflection.
You could spend some time thinking about what matters most to you. What do you want to cultivate in your life? Maybe it’s balance, courage, or growth. In the past, I haven’t chosen my word for the year in this way. I just let it come. I feel like it arrives from somewhere around the back of my brain! In my 2025 New Year Journal& Planner I devote a whole section to choosing your word for the year. You might like to check out the planner here:
Buy now!
The Journal Library 2025 Journal
The ‘all you need’ journal and planner for 2025
Shop it in my Etsy store
and get your 50% autumn discount!
Choose a Word That Resonates
Once you’ve reflected, pick a word that captures your intention for the year. Make sure it feels empowering and motivating, something you can carry with you throughout the year. Write it down, create a vision board around it, or use it as a daily affirmation to keep you aligned with your intentions.
The process of setting goals for the new year is more than a list of achievements. It’s about making a commitment to yourself—a commitment to show up, even when progress feels slow, and a promise to keep going, even when the path isn’t perfectly clear. Because the goals you set now are seeds that, with care and consistency, will bloom into the life you’ve been working towards.