Resolutions That Get Results: Creating a Clear Plan That Actually Sticks
- julieannecaterini
- Apr 24
- 4 min read
Updated: Apr 28
Welcome to The Integrative Counsellor, a space where mind, body, and spirit are the foundation of real, lasting transformation. If you're here, chances are you're not just looking to set another goal, you’re looking to feel different. To live different. To become more you.
The Intention Behind Resolutions
It’s that time of year when we're nudged to "start fresh." But let’s be honest, how often do our resolutions quietly fade by February and the months following?
Here’s the truth: It’s not that we lack motivation or willpower. It’s that we’re often approaching resolutions from the wrong angle, through pressure, perfectionism, or a “should” instead of soul-aligned intention.
So what if we did it differently this time?
What if your resolutions felt good to work toward?
What if they reflected who you really are, not who the world told you to be?
What if your goals moved with you, growing and shifting like seasons do?
Resolutions vs. Goals: What’s the Difference?
Resolutions are the what...
The heart-centered declarations like “I want to feel more grounded” or “I want to prioritize my well-being.”
Goals are the how...
The clear, actionable steps that bring your resolution to life.
For example:
Resolution: I want to live a healthier lifestyle.
Goal: I’ll move my body for 30 minutes, three times a week.
One sets the direction. The other paves the path.
Why Resolutions Often Fizzle Out
You’re not lazy or unmotivated. You’re human. And most people abandon their resolutions because of these common roadblocks:
Lack of a clear plan
External pressure > Internal desire
Unrealistic expectations
Focusing on outcomes instead of habits
Taking on too much
Emotional resistance or fear of change
Over the next few blog posts, we’ll unpack each of these. But today, we start with the first one: a clear plan.
A Plan with Soul: SMART Goals that Feel Good
We’ve all heard of SMART goals (specific, measurable, achievable, relevant, and time-bound). But what if we made them soulful too?
Here’s the shift:
❌ Vague resolution: “I want to get in shape.”
✅ Soulful SMART goal: “I’ll walk for 30 minutes on Monday, Wednesday, and Friday mornings to feel more energized and grounded.”
The clearer your goal, the easier it is for your brain to commit. This isn’t about doing more, it’s about doing it differently. With clarity, intention, and care.
Motivation Is Overrated (Here’s What Works Instead)
Motivation is a wave, it comes and goes. Relying on it is like trying to sail without wind. You need something sturdier. That’s where Implementation Intentions come in.
Instead of “I’ll try to work out,” try: 👉 “If it’s Monday at 7 AM, I’ll go for a walk.”
This “If-Then” framework removes the decision-making fatigue. It turns goals into rituals. It helps you show up even when your energy is low.
Layering Change with Ease: Habit Stacking
Want to build a new habit that doesn’t feel forced?
Stack it onto one that already exists.
For example:
“After I make my coffee, I’ll journal for five minutes.”
“After I brush my teeth, I’ll take three grounding breaths.”
Small actions. Seamlessly added. Meaningful shifts over time.
As James Clear says, we don’t rise to the level of our goals, we fall to the level of our systems.
Anchor in the Why
Before you plan the next step, take a breath and ask:
✨ What matters most to me this season?
✨ How do I want to feel in the process of becoming?
✨ What’s one small step I can take that feels aligned?
Real change doesn’t begin with motivation. It begins with connection to your body, your truth, your rhythm.
Final Thoughts: From Resistance to Ritual
Resistance doesn’t mean failure, it often signals something deeper.
A need for support. A fear waiting to be acknowledged. A truth asking to be seen.
So if you’ve struggled with sticking to resolutions in the past, be gentle. You weren’t doing it wrong. You were likely doing it alone, or without a map that honoured your humanity.
This time, let’s do it differently.
Let’s meet our resistence with kindness. Let’s create rituals, not rules. Let’s write goals that are both structured and soul-led.
Because this isn’t about fixing yourself, it’s about remembering who you are.
Explore the free Commitment & Focus Visualization
Dive into the Habit Stacking Exercise to gently support your next step forward.
Let these tools help you move with intention, not pressure.
What’s Coming Next
In the next blog post, we’ll explore external pressures, why we often set goals based on what others expect, and how to realign with what truly matters to you.
If today’s words resonated, I’d love for you to share this with someone who needs a gentle nudge.
Want to dive even deeper into this topic?
This blog post is just the beginning! If you’re craving a more in-depth exploration including real-life examples, extra tips, and a little encouragement to help you stay the course, then tune into the full podcast episode that inspired this post.
🎙 Listen to Podcast Episode #1 Resolutions that get Results- Creating a Clear Plan
Until next time,
Stay grounded in your growth. Stay kind to your journey. Stay connected to your truth.
With heart,
JulieThe Integrative Counsellor
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