It’s time to release the rigid New Year's resolutions and embrace the power of intentions. Eighty percent of traditional resolutions fail but intentional, adaptable goal-setting can create meaningful, sustainable change. In this transformative episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores a more compassionate, flexible approach to personal growth. Discover how setting dynamic, value-based intentions can revolutionize your mental health, productivity, relationships, and overall well-being. Tune in for scientific insights and practical strategies to help you live with purpose, balance, and joy.

FROM THE EPISODE:

"Intentions are purposeful, dynamic, and forgiving… They remind us that we're works in progress, painting our lives with intention, one vibrant stroke at a time.”

WE DISCUSS:

(2:35) The limitations of traditional resolutions

(8:40) Scientific benefits of setting intentions

(21:06) A Mindful Minute: Evaluating your waking minutes and finding balance through color

(24:35) The Mindful Minute Interlude

(28:31) Practical strategies for intention-setting

(40:28) A question to ponder and reflect on

(41:48) Closing remarks and gratitude to my team and you for joining me on this journey

Here is the link to download the FREE Intentions Canvas handout Wendy mentions in this episode!

https://www.wendybazilian.com/intentions

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me at: 1KWM@wendybazilian.com

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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

REFERENCES

Abhari & Vaghefi. (2022). Screen time and productivity: An extension of goal-setting theory to explain optimum smartphone use. AIS Transactions on Human-Computer Interaction, 14(3), 254–271. https://doi.org/10.17705/1thci.00169

Fanaroff, et al. (2023). A randomized controlled trial of gamification, financial incentives, or both to increase physical activity among patients with elevated risk for cardiovascular disease: rationale and design of the be active study. American heart journal, 260, 82–89. https://doi.org/10.1016/j.ahj.2023.02.014

Fanaroff, et al. (2024). Effect of Gamification, Financial Incentives, or Both to Increase Physical Activity Among Patients at High Risk of Cardiovascular Events: The BE ACTIVE Randomized Controlled Trial. Circulation, 149(21), 1639–1649. https://doi.org/10.1161/CIRCULATIONAHA.124.069531

Gimenez, et al. (2024). Gamification as a Tool for Promoting Physical Exercise and Healthy Eating Habits in Healthcare Worker Women: Effects on Cardiometabolic Health and Physical Fitness at Workplace. American journal of health promotion : AJHP, 38(6), 820–824. https://doi.org/10.1177/08901171241234664

Jacob, et al. (2022). Goal setting with young people for anxiety and depression: What works for whom in therapeutic relationships? A literature review and insight analysis. BMC Psychology, 10(171). https://doi.org/10.1186/s40359-022-00879-5

Patel, et al. (2021). Effect of Goal-Setting Approaches Within a Gamification Intervention to Increase Physical Activity Among Economically Disadvantaged Adults at Elevated Risk for Major Adverse Cardiovascular Events: The ENGAGE Randomized Clinical Trial. JAMA cardiology, 6(12), 1387–1396. https://doi.org/10.1001/jamacardio.2021.3176

Ramírez-Maestre, et al. (2019). Goal Adjustment and Well-Being: The Role of Optimism in Patients with Chronic Pain. Annals of behavioral medicine : a publication of the Society of Behavioral Medicine, 53(7), 597–607. https://doi.org/10.1093/abm/kay070

Seligman (2011). Flourish: A visionary new understanding of happiness and well-being. New York: Free Press.

Ditch Resolutions—Set Intentions That Last All Year