Resolutions vs. Sankalpa: A Heartfelt Way to Set Intentions for the New Year

As we begin another year on the calendar many of us - whether we like it or not- are confronted with the concept of “resolutions”. We hear others talk about what they are going to start doing or stop doing or what baby steps they hope to take toward achieving their goals. However, I’d like to share a different approach to declaring your intentions for the year to come.

I’ve recently learned more about a concept rooted in yoga philosophy called a Sankalpa. A Sankalpa (pronounced “sahn-KAHL-pah”) offers a more compassionate way to set intentions and guide your growth.

What Is a Sankalpa?

A Sankalpa is a heartfelt intention rooted in your deepest values and desires. Instead of focusing on fixing what’s wrong, a Sankalpa invites you to align with who you are becoming. It’s less about achieving a specific outcome and more about embodying a feeling or state of being.

Examples of Sankalpa include:

• “Feel strong and energized in my body.”
• “Create more flow and ease in my daily life.”
• “Respond to my children with patience and understanding.”

How is this Different from a Resolution?

A resolution is a commitment to achieve a specific outcome, often framed as a strict goal or rule. The focus is on solving a perceived problem or addressing a lack. While resolutions can provide clarity and direction, they often:

• Feel rigid and unforgiving.
• Emphasize external achievements over internal growth.
• Lead to guilt or burnout when unmet.

For example, resolutions might sound like:

• “Lose 10 pounds.”
• “Be more organized.”
• “Stop being late.”

While well-intentioned, these resolutions can feel like a list of things we’re failing at rather than inspiring possibilities.

The Key Differences

Resolution

• Focuses on what’s wrong or lacking
• Feels rigid and outcome-driven
• External achievements
• Guilt or pressure when unmet

Sankalpa

• Focuses on what you want to create
• Feels flexible and value-driven
• Internal alignment
• Compassion and growth mindset

Why Choose Sankalpa?

Resolutions often feel like rules to follow or boxes to check. When life gets busy (as it inevitably does for moms balancing careers, kids, and everything in between), resolutions can feel like yet another thing on the to-do list that you probably don’t have time for. This can result in feelings of guilt and shame because you are stacking up the things you have not yet achieved.

A Sankalpa, on the other hand, adapts to your current season of life. It’s a gentle reminder of what matters most to you, helping you make intentional choices without adding pressure. You are taking the power back by claiming ownership of what truly matters to you while releasing the expectations to do “all the things”.

How to Set Your Sankalpa

1. Reflect on Your Values: What truly matters to you? Consider the areas in your life where you’d like to feel more aligned.
2. Think About How You Want to Feel: Focus on emotions or states of being rather than specific outcomes.
3. Write It in the Present Tense: Phrase your Sankalpa as if it’s already happening, affirming your belief in its possibility.

For example:

• Instead of “I want to lose weight,” try, “I nourish my body with love and care.”
• Instead of “I’ll be more organized,” try, “I create calm and structure in my daily routines.”

The Power of Small Steps

A Sankalpa doesn’t demand perfection; it encourages progress. Small, intentional actions aligned with your Sankalpa can create meaningful change over time. For busy moms, this might look like:

• Taking 5 minutes each morning to breathe and center yourself.
• Journaling one thing you’re grateful for at the end of the day.
• Saying no to something that doesn’t align with your priorities.

Your Year, Your Way

The start of a new year is a natural time for reflection and goal-setting. Whether you choose resolutions, a Sankalpa, or a combination of both, the most important thing is that your intentions feel authentic and achievable for you.

If you’re ready to dive deeper into this practice, join my upcoming workshop where we’ll explore how to reflect on the past year, set meaningful goals, and create actionable plans—all through the lens of yoga philosophy and mindful living.

Let’s make this year one of growth, balance, and fulfillment—on your terms.

Register Here!

2 - Part Workshop begins Friday, January 17 at 10 am PT - click here to learn more!

Replay will be available shortly after each live event.

Meet Your Guide

Shauna Hay-Viets, a mom of two and a yoga instructor with 13+ years of experience. Shauna specializes in teaching busy moms how to reduce stress and create balance through yoga and mindfulness. Shauna has a passion for helping her students achieve their greatest goals on and off the mat.