As we step into a new year, it’s a natural time to reflect on what we want to create and achieve. But let’s be real—New Year’s resolutions can sometimes feel like a lot of pressure, especially when we try to do it all at once. Maybe you’ve felt that familiar rush of excitement at the beginning of the year, only to see those resolutions slip away by February. Trust me, I’ve been there, too.

This year, instead of traditional resolutions, I’m focusing on setting intentional, manageable goals—and I’m bringing a powerful concept with me: my Word of the Year. This year, I’ve chosen Simplicity. I tend to over-engineer things, piling on too many ideas and ambitions at once. But through the lens of simplicity, I believe I can work more productively, travel lighter, and preserve both my mental bandwidth and energy.

Here’s how simplicity is guiding my intentions for this year, and how you can use the same mindset to set goals that actually stick:

Why Simplicity?

Simplicity isn’t about doing less for the sake of it; it’s about focusing on what really matters and eliminating unnecessary distractions. We’re all busy, juggling multiple responsibilities and tasks, so creating space for what’s most important is key.

By simplifying my approach, I can:
- Work more productively: Fewer distractions mean more focus and efficiency.
- Travel lighter: Letting go of the “extra” allows me to move through life and take spontaneous adventures with more ease.
- Save energy and preserve mental bandwidth: By focusing on a few meaningful goals, I can conserve my physical and mental output to avoid burnout.

Setting Intentions: Creating your Vision

The Why

The first step in creating focused goals for the New Year is discovering your ‘why’. Let’s start by setting your intentions. Instead of trying to do everything at once, we’ll keep things simple and manageable. Here’s how:

1. Focus on One or Two Key Areas: What are the things that matter most to you? It could be improving your health, investing in relationships, or focusing on personal growth. Don’t try to overhaul your entire life—choose one or two priorities and build from there.

2. Break Down Big Goals into Small, Actionable Steps: It’s easy to feel overwhelmed by big resolutions. The secret is to break them down into simple, small actions. If your goal is to improve your overall health, for example, start by meal prepping once a week or taking a 10-minute walk after dinner. Small actions create big shifts over time.

3. Create Space for Reflection: Setting intentions also means checking in with yourself regularly. Reflect on your progress, adjust your course when needed, and embrace mindful pauses throughout your week. Over the course of your year, it will be helpful to have a guiding word as a gentle reminder of where you’re headed and how you want to feel.

Your Word of the Year

As you set your own intentions this year, I encourage you to consider your Word of the Year. This could be a powerful guide to help you streamline your focus and stay aligned with your deeper values.

As I reflected on my own Word of the Year, I realized that simplicity is key to achieving both discipline and abundance—two other words I had considered. Through simplicity, I can cut through the noise and overthinking that often holds me back, especially with my tendency toward perfectionism. By eliminating distractions and focusing on the essentials, I can foster a sense of balance and ease that will allow me to achieve the goals I set out for myself with more clarity and less resistance.

On New Year’s Day, my family and I sat down together to do intention setting for 2025. This conversation was a clear example of the way your Word of the Year will be shaped by your personality, past, stage of life and goals. For my son, a college student on a smaller campus with many passions and limited time, 2025 will be all about balance. As for my daughter, a college student recovering from an unhealthy relationship with food and exercise, 2025 will be all about intuition.

What is your Word of the Year? What do you need more of in your life to feel centered and empowered? Maybe it’s discipline to stay on track, abundance to open yourself to opportunities, or even peace to cultivate a more balanced mind. Let your Word guide you through this year, and use it as a gentle reminder to keep things simple, focused, and meaningful.

Supporting Intentions: Fulfilling Your Vision

The Power of Food for Mental Health and Clarity

Now that you’ve set your intentions, it’s important to know how to support them! Another key aspect is fueling your body for success. Our brains need proper nourishment to focus, stay sharp, and manage stress. This is where brain-boosting foods come into play!

One of the most powerful ways to support your mental health is through the foods you eat. The right nutrients can enhance brain function, improve focus, and stabilize mood, helping you stay aligned with your goals and Word of the Year. I’ve found that when I nourish my body with brain-boosting foods, like leafy greens, fatty fish, and berries, I feel more grounded and focused.

Brain-Boosting Foods

By making small adjustments to your diet, you can boost your cognitive function, improve focus, and enhance your energy levels—all of which support your intentions for the year ahead. Here are a few brain-friendly foods I’m focusing on:

- Leafy Greens: Rich in vitamins and minerals, they support brain health by reducing oxidative stress and inflammation.

- Nuts and Seeds: Full of healthy fats and antioxidants, they help improve memory and cognitive function.

- Berries: Packed with antioxidants, they help protect the brain from aging and boost brain plasticity (your brain’s ability to adapt).

- Fatty Fish: Salmon, sardines, and mackerel are full of omega-3s, which are vital for brain health and mood regulation.

- Turmeric: This bright yellow spice has powerful anti-inflammatory properties that support brain health and reduce cognitive decline.

Quick Recipes to Boost Your Brainpower

Here are two simple, brain-boosting recipes that will nourish both your body and your goals for the year:

1. Green Smoothie

This smoothie is packed with leafy greens, berries, and healthy fats to give your brain a boost.

Ingredients:
- 1 cup spinach or kale (fresh or frozen)
- ½ cup blueberries (fresh or frozen)
- 1 tablespoon chia seeds or flaxseeds
- 1 cup almond milk (or any preferred milk)
- 1 banana (for sweetness)
- 1 teaspoon turmeric powder (optional for extra anti-inflammatory benefits)

Instructions:
Blend everything together until smooth. Add ice if you like it chilled. Drink up and feel the energy!

For additional brain-boosting smoothie recipes, check out our blog featuring some warm-flavored smoothies for the cold winter months here!

2. Salmon & Avocado Salad

Salmon and avocado are packed with omega-3 fatty acids that support cognitive function, and the greens provide essential nutrients to fuel your brain.

Ingredients:
- 1 salmon fillet (grilled or baked)
- 1 avocado, sliced
- 2 cups mixed greens (spinach, arugula, etc.)
- ½ cup cherry tomatoes, halved
- ¼ red onion, thinly sliced
- 1 tablespoon olive oil
- Lemon juice, salt, and pepper to taste

Instructions:
Top the greens with sliced salmon, avocado, tomatoes, and onion. Drizzle with olive oil and a squeeze of lemon. Season with salt and pepper. Enjoy a brain-boosting, healthy meal!

If you’re interested in learning more about the key factors of mental wellness and how you can improve your mental wellbeing with the incorporation of a few small habits, check out our blog on the mind-body connection here!

Final Thoughts: Simplify Your Approach

Make this year about intentional, manageable growth. This could mean setting small, focused goals, fueling your body with the right foods, or embracing simplicity in your mindset and approach. By making small, sustainable changes, you can create lasting transformation without the typical overwhelm of New Year’s Resolutions.

Remember, your Word of the Year isn’t just a buzzword—it’s a tool to help you stay grounded and focused as you move through the year. So, whatever your word is, let it guide you as you work toward your goals with more clarity, energy, and purpose.

Here's to a year of gradual growth through intentional daily living!

If you are looking for additional guidance in setting your intentions for the year ahead or an accountability partner in supporting your intentions for 2025, please take a look at my bio below and schedule a time to meet with me!

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of three Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”, “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.

Setting Intentions for the Year – Creating Focused Goals with Simplicity